Go the Raw Mango Way

Mango is one of the most loved fruits of the tropics and we like it in all forms. Its journey from green tangy sour raw mango to the sweet succulent yellow mangoes is something we all love to devour.

It’s the right time when green mangoes are available in plenty and we can take maximum benefits from this fruit.

Raw fruits when added to food intake are the best way to add raw enzymes in concentrated form. Unripe mangoes are a storehouse of Vitamin C, Vitamin B, some amount of Vitamin A, and a good amount of bioactive polyphenols which help fight oxidative stress in the body.

The major polyphenols in the raw mango in terms of antioxidative capacity are mangiferin, catechins, and quercetin. These polyphenols work mainly as antioxidants, a property that enables them to protect human cells against damage due to oxidative stress leading to lipid peroxidation, DNA damage, and many degenerative diseases.

Mangiferin is found in good quantities in the peel of raw mango. It possesses several health-endorsing properties. It has antioxidant, antimicrobial, antidiabetic, antiallergic, anticancer, and cholesterol-lowering effects. Mangiferin protects against different human cancers, including lung, colon, breast, and neuronal cancers, through the action of enzymes which ultimately lead to the death of cancer cells.

Raw mango is rich in the flavonoid quercetin, but it is interesting to note that quercetin disappears on ripening. Raw mango also had ellagic acid which has been found to exhibit antiviral, and antioxidant properties that stimulate the activities of detoxifying enzymes.

Unripe mangoes are sour due to the presence of oxalic, citric, and malic acids. These acids increase the secretion of bile and act as an intestinal antiseptic. These acids help in detoxifying the liver and purifying the blood.

It’s a very rich source of Vitamin C due to which it helps in the formation of collagen and absorption of iron from the food. It helps in angiogenesis (formation of new blood vessels) so is heart healthy as well.

Raw mango can be incorporated into your meals in various ways:

Aam Panna- A cooling hydrating drink

Ingredients:

• 3 medium size raw mangoes/green mangoes
• 4-5 dates,1tsp pink salt
• 1/2 tsp black pepper powder
• 5-6 mint leaves crushed/paste
• 1/4 tsp roasted cumin seeds powder

Method

• Take a pressure cooker, and add the mangoes, and dates with enough water. Pressure cook them for 5-6 whistles.
• Remove the steam and cool down the cooked mangoes completely.
• Peel the mangoes and extract the soft pulp out. Add the pulp into a jar. Add pink /black salt and stir well.
• Add black pepper powder and roasted cumin seeds powder and mix well.
• Now add crushed mint leaves or mint leaves paste into it.
• At the time of drinking add 2 tablespoons of this concentrate to 200ml water. Enjoy. 

Notes

The drink can be stored airtight container in the refrigerator for 4-5 days

Benefits: It’s a cool rehydrating drink that helps in rebalancing electrolytes, sodium, and potassium lost due to excessive sweating, especially in the summers. 

Instant Aam ka achaar- A lipsmacking probiotic

Ingredients:

• 1 raw green mango
• 2 tsp pink salt (start with one tsp. The quantity can vary based on the sourness of the mango)
• 2 tsp cayenne powder

For tempering:

• 1 tbsp cold-pressed mustard oil
• 2 tsp mustard seeds
• 1 tsp methi/fenugreek seeds or powder
• 1 tsp hing/asafoetida

Method:

• Chop the mango and add salt and leave it for about 15 minutes to 30 minutes. Add the cayenne pepper.
• Heat the kadhai and add oil.
• Once the oil is heated add mustard seeds, methi, and hing.
• When mustard seeds start spluttering, add them to the pickle mixture.
• Mix well. The pickle is ready.

Benefits: Eat this pickle with khichdi, parantha, or theplas to get a perfect probiotic meal that helps feed your good gut bacteria. The amazing taste is just an added benefit. Since the peel is added along with the pickle it helps you get your dose of polyphenol mangiferin.

Amchur and dried mango slices

This is an amazing way of preserving raw mango when the season is long gone. Amchur is also called mango powder.

Method:

1. Take raw mangoes and wash them nicely.
2. Slice the mangoes into long thin slices.
3. Lay out the slices on a piece of cloth in the sunlight.
4. Repeat until the pieces are crisp and brittle. (They can be stored at this step)
5. Grind them till you get a fine powder.
6. Store in clean sterile airtight jars.

Notes: Amchur is an add-on ingredient for making many different Indian foods such as cutlets, chutneys, curries, lentils, and so on. It tastes good with pumpkin, eggplant, okra, potatoes, chicken, prawns, fish, lentils, legumes, soups, and stews. The raw dried mango slices can be directly added to your dals to make them tangy.

Benefits: It helps in improving digestion. Dry mango powder has vitamins A, C, D, B6, and iron in abundance. All are beneficial for removing toxins and managing anemia and nervous system disorders. It is immensely beneficial for pregnant women to improve hemoglobin as it helps in improving the absorption of iron. In ancient Ayurveda, amchur has been used to treat diarrhea, urinary tract infections, and dysentery.

Note: Please keep your healthcare professional in the loop before adding any new food, especially if you have a medical condition. Do not consume raw mango if it doesn’t suit you.