Mangoes (mangifera indica) are tropical stone fruits about the size of a grapefruit. The skin ranges in colour from yellow to green or red-green; the flesh is soft and yellow; and the fruit has an inedible, hard stone in the middle.
Mangoes are native to Southern Asia, but they are now grown in other countries including the US, Mexico and the Caribbean.Not only is mango a tasty treat, but it also boasts an abundance of essential nutrients, making it a delicious and nutritious choice for any diet.
Health Benefits of Mangoes :
The peel, pulp, and seed kernel of mango fruit are rich sources of polyphenols. Due to their antioxidant properties, these plant compounds protect cells from DNA damage.
Among the many vital vitamins and minerals they contain is vitamin C, which is crucial for immune system function. Mango slices provide the following nutrients in just 3/4 cup: 50% of vitamin C’s Daily Value (DV)*, a crucial component for healthy skin and immunity 15% of the daily value of copper, a mineral required to produce collagen 15% of the Daily Value for folate, a B vitamin essential for DNA synthesis and immunity 8% of the daily value of vitamin A, which is essential for healthy skin and eyes 8% of the DV for vitamin B6, which is essential for immunity, metabolism, and brain function. Two grammes of fibre, which is vital for healthy digestion.
Mangoes help with digestion and have a cooling effect on the body, according to Ayurveda. They have amylase and other enzymes that aid in the breakdown of carbs and enhance digestion. Bloating, constipation, and indigestion can all be relieved by eating ripe mangoes.
Nutrients found in mangos promote heart health. It provides potassium and magnesium, for example, which support normal blood flow. These nutrients promote lower blood pressure by relaxing your blood vessels.
Delicious Mango-Based Sweet Recipe:
Making Mango Sorbet: A Refreshing Summer Treat🥭🤤
As summer approaches, the desire for cool and revitalizing desserts increases. Mango sorbet is the perfect way to cool down, and making it at home is surprisingly easy. This guide will walk you through creating mango sorbet step by step.
#### Preparation Details:
* **Preparation Time**: 15 minutes
* **Cooking Time**: 5 minutes
* **Freezing Time**: 2–6 hours (or overnight for the best results)
* **Total Time**: Approximately 2 hours and 20 minutes (minimum)
* **Serving Size**: 2 scoops (about ½ cup)
* **Yield**: About 4 servings
#### Ingredients:
* 3 ripe mangos, chopped
* ½ cup sugar
* 1 cup + ½ cup water
* 3 tablespoons cornstarch
* 3 tablespoons lime juice
Photo guide;
Step 1: Puree the Mango
Blend the chopped mango until it becomes smooth. You may need to stop periodically to scrape the sides, ensuring everything blends evenly. Set it aside.
Step 2:
In a bowl, combine ½ cup of water with cornstarch, mixing well until the mixture is smooth and free of lumps.
Step 3:
In a saucepan, mix 1 cup of water with ½ cup of sugar. Bring the mixture to a boil, then stir in 2 tablespoons of lime juice and a small pinch of salt. Gradually add the cornstarch mixture, stirring continuously for 2-3 minutes until it thickens. Remove from heat and allow to cool.
Step 4:
Blend the mango puree and the cornstarch mixture together in the blender until fully combined.
Step 5:
Pour the mixture into a serving dish or bowl, cover with plastic wrap, and refrigerate for at least 2 hours or overnight for the best results.
#### Step 6: (Optional)
For an even creamier texture, blend the mixture again before refrigerating.
Step 7: Serve and Enjoy
Once the sorbet is frozen, scoop it into bowls for immediate serving. You can garnish with mint leaves, fresh mango slices, cherries, lime wedges, a sprinkle of sugar, or whipped cream if you like.
### Tips and Variations:
* Choose ripe but firm mangos for optimal flavor and texture.
* Adjust the sugar amount according to your taste.
* Consider adding a splash of lemon or orange juice for an extra zing.
By following these simple steps, you can create a delicious and refreshing mango sorbet right in your own kitchen. Enjoy!
### Nutritional Information:
(Per Serving, Approximate Values)
(Based on a recipe that yields 4 servings)
* Calories: \~150 kcal
* Carbohydrates: \~38g
* Sugar: \~30g
* Fiber: \~2g
* Protein: \~0.5g
* Fat: \~0.3g
* Vitamin C: \~40% DV
* Calcium: \~1% DV
* Iron: \~2% DV
Mango sorbet is a simple yet delightful dessert that embodies the tropical sweetness of mangoes. With just a handful of ingredients and easy steps, you can create a refreshing treat that’s both satisfying and naturally delicious. Whether enjoyed on a warm summer day or as a light dessert after dinner, this homemade sorbet is a healthier alternative to store-bought ice creams. Plus, with the option to customize flavors and sweetness, you can make it just how you like it. So, grab some ripe mangoes and give this recipe a try—you won’t regret it!
