Ingredients Guide

Mangoes, often hailed as the 'king of fruits,' are a tropical delight celebrated for their sweet flavour, vibrant colour, and versatility. This comprehensive guide delves into everything you need to know about mangoes – from their ancient origins to the best ways to enjoy them in your kitchen. Whether you're a seasoned chef or a curious home cook, this article provides all the information you need to master the mango.

1. History of Mangoes:

Mangoes boast a rich history stretching back thousands of years. Originating in South Asia, specifically the region between northeastern India, Bangladesh, and Myanmar, mangoes have been cultivated for over 4,000 years. They hold significant cultural and religious importance in Indian traditions, often symbolising love and fertility. Over centuries, mangoes spread across the globe, carried by traders and explorers. They reached Southeast Asia, the Middle East, East Africa, and eventually the Americas. The Portuguese were instrumental in introducing mangoes to other parts of the world, spreading them to Brazil and West Africa in the 16th century. Today, mangoes are enjoyed worldwide, with India, China, and Thailand being among the largest producers.

2. Cooking Techniques:

Mangoes are incredibly versatile in the kitchen. Their sweet and tangy flavour lends itself to both sweet and savoury dishes.

• How to cook mangoes (general overview): Mangoes are often eaten raw, but they can also be cooked in various ways to enhance their flavour and texture. They can be grilled, baked, sautéed, or used in jams, chutneys, and sauces.
• How to prepare mangoes for cooking: The preparation is covered in detail in the ingredient preparation section.
• How to grill mangoes: Grilling brings out the natural sweetness of mangoes and adds a smoky flavour. Cut mangoes into slices or wedges. Lightly brush with oil and grill over medium heat for 2-3 minutes per side, until grill marks appear and the mango is slightly softened. They are great for accompanying grilled chicken or fish.
• How to bake mangoes: Baking mangoes softens them and concentrates their flavour. Peel and dice mangoes, then toss with sugar, spices (like cinnamon or ginger), and a touch of lemon juice. Bake at 180°C (350°F) for 20-25 minutes, or until the mangoes are soft and the juices have thickened. Great in crumbles, pies or simply served with cream.
• How to sauté mangoes: Sautéing mangoes is a quick and easy way to add flavour to both sweet and savoury dishes. Dice mangoes and sauté in a pan with butter or oil over medium heat for 5-7 minutes, until softened. They are delicious as a topping for pancakes or as a base for a savoury salsa.

3. Ingredient Preparation:

Properly preparing mangoes is crucial for enjoying them. Here's how:

• How to cut a mango: First, stand the mango upright, stem end facing up. Cut down along both sides of the large, flat seed, creating two cheek-like pieces. Then, cut the remaining flesh around the seed.
• How to peel a mango: There are a few ways to peel a mango. You can use a vegetable peeler to peel the skin from the mango cheeks. Alternatively, you can score the flesh of the mango cheeks in a criss-cross pattern, being careful not to cut through the skin, then invert the skin to “pop” the diced mango pieces out. The remaining flesh can be cut around the seed.
• How to dice a mango: For diced mangoes, score the flesh of the mango cheek (after peeling or “popping” the flesh) in a criss-cross pattern, then scoop the diced pieces off the skin using a spoon or a knife.
• How to mince a mango: Although not commonly done, to mince a mango, dice it very finely after peeling. This is useful for salsa or adding to sauces.

4. Storage:

Proper storage helps to preserve the flavour and quality of mangoes.

• How to store mangoes (short-term and long-term): Unripe mangoes should be stored at room temperature to ripen. Once ripe, store them in the refrigerator to slow down the ripening process and extend their shelf life. Cut mangoes should always be stored in an airtight container in the refrigerator.
• How long do mangoes typically last under different storage conditions? Unripe mangoes can last for up to a week at room temperature. Ripe mangoes can last for 3-5 days in the refrigerator, and cut mangoes should be eaten within 2-3 days. Mango can be frozen in chunks or pureed, which can extend the shelf life for several months.

5. Substitutions:

Sometimes, mangoes aren't available or desired. Here are some suitable substitutes:

• What are good substitutes for mangoes if it's unavailable or if someone has an allergy? Papaya is a good substitute as it has a similar texture and flavour profile. Peaches, nectarines, or pineapple can also work, depending on the recipe. If a mango allergy is the problem, these other fruits will work well, and can give a different flavour to a dish.

6. Nutritional Information:

Mangoes are not only delicious but also packed with nutrients.

• Mango nutrition facts (calories, macronutrients, vitamins, and minerals): One cup of sliced mango (about 165 grams) contains approximately:
  • Calories: 100 kcal
  • Carbohydrates: 25g (including 23g sugar, 3g fibre)
  • Protein: 1g
  • Fat: 0.5g
  • Vitamin C: 67% of the Recommended Daily Allowance (RDA)
  • Vitamin A: 10% of the RDA
  • Folate: 7% of the RDA
  • Potassium: 6% of the RDA
  • Copper: 10% of the RDA
• What are the key health benefits (or allergies and sensitivities) of consuming mangoes? Mangoes are rich in Vitamin C, which boosts the immune system. They contain antioxidants that help protect against cell damage. The fibre in mangoes aids digestion. Mangoes can be high in natural sugars, so moderation is key. Mangoes can cause allergic reactions in some people, especially those with latex allergies.

7. Pairing:

Mangoes pair well with a variety of flavours and ingredients, lending themselves to both sweet and savoury applications.

• What flavours and ingredients go well with mangoes in culinary applications? Provide specific examples. Mangoes are wonderful with coconut, chilli, lime, ginger, mint, and other tropical fruits. In sweet dishes, try them with cream, ice cream, or in smoothies. For savoury dishes, consider adding them to salsas, salads, curries, or stir-fries with chicken, fish, or prawns.

8. Cleaning and Washing:

It's important to clean mangoes before consuming them.

• How to wash mangoes properly to remove dirt and contaminants. Rinse the mango thoroughly under cool running water, scrubbing the skin gently with your hands or a clean produce brush to remove any dirt or residue. This is particularly important before cutting into the mango to prevent contamination of the flesh.

9. Ripeness and Seasonality:

Understanding ripeness is key to enjoying a mango's best flavour.

• How to tell if a mango is ripe. A ripe mango will have a fragrant aroma near the stem. The skin will give slightly when gently squeezed, and the colour may vary depending on the variety (red blush, yellow, or green). Don't judge ripeness solely on colour, always use a combination of smell and gentle pressure.
• When are mangoes in season? Mango season varies depending on the region, but generally, it's from late spring to early autumn. In the UK, you'll find mangoes imported year-round, but the peak season is during the summer months.

Facts You May Not Know

FAQs