Healthy DIY, Nutrition, Recipe Corner

Go the Raw Mango Way

go-the-raw-mango-way

The mango season is officially on! It 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 in food intake is 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, 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 the raw mango. It possesses several health endorsing properties such as 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 on enzymes which ultimately lead to death of cancer cells.

Raw Mango is rich in a flavonoid Quercetin, but it is interesting to note that quercetin disappears on ripening. Thus the importance of adding the raw mango to get the benefit of its anti inflammatory effects.

Raw mango also had ellagic acid which has been found to exhibit antiviral, antioxidant properties, and 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 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 in various ways

  1. 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, dates with enough water and 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 of it.Add the pulp into a jar.Add pink /black salt and and stir well.
  • Add black pepper powder and roasted cumin seeds powder and mix well.
  • Now put crushed mint leaves or mint leaves paste into it.
  • At the time of drinking add 2 tablespoons of this concentrate,add 200ml water.

Notes

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

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

       2.Instant Aam ka achaar- A lipsmacking probiotic

 Ingredients:

  • Raw green mango:1
  • Pink Salt: 2 tsps (start with one tsp, this varies based on the sourness of the mango)
  • Cayenne powder: 2 tsps

For tempering:

  • Cold pressed mustard oil: 1tbsp
  • Mustard seeds: 2 tsps
  • Methi/Fenugreek seeds or powder: 1 tsp
  • Hing/Asafeotida : 1tsp

Method:

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

Benefits: Add this pickle along with khichdis, parantha or theplas to get a perfect probiotoic which helps in promoting good gut bacteria. The amazing taste is just an added benefit. Since the peel is added along with the pickle it helps us in getting our dose of polyphenol Mangiferin.

        3.   Amchur And Dried Mango slices

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

 Method to make Amchur or dried mango slices “

  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 etc, curries like chickpea curry, lentils etc. It tastes really good with pumpkin, eggplant, okra,potatoes, chicken, prawns, fish,  lentils, legumes, soups, stews,curry. The raw dried mango slices can be directly  added in dal to make it tangy.

Benefits: It helps in improving digestion.Dry mango powder has vitamins A, C, D, B6 and Iron in abundance. All are beneficial to remove toxins from the body, treating anaemia and curing the nervous system disorders. It’s immensely beneficial for pregnant women to improve hemoglobin as it helps in improving absorption of iron. In ancient Ayurveda, amchur has been used to treat diarrhoea, urinary tract infections and dysentery.

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

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Luke Coutinho

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