How often do you enjoy the delightful taste and nutrition of a ripe, sweet mango?

Do you pass by it at the store, opting for more familiar fruits?  Or maybe you choose frozen mango because you aren’t sure the best way to deal with those pesky pits in the fresh varieties?

Mangos aren’t just a fruit – they’re an experience!

Many people love the taste but are slightly intimidated by how to pick them, and especially how to cut them.  We want you to experience the deliciousness that a fresh mango brings to so many meals.  So, let’s dive in!

Where do mangos come from?

Mangos were first grown in India 5,000 years ago.  A mango tree can grow up to 100 feet tall and can produce fruit for over 300 years.  Mangos are the national fruit of India, Pakistan and the Philippines and, believe it or not, they are part of the same plant family as cashews and pistachios!  In India, the mango is the symbol of love – a basket of mangos is considered a gesture of friendship.  India is the largest producer, but exports very little because they are mostly consumed in-country.  They are also very common in Indian cuisine.

Because mangos need tropical climates to grow, local U.S. fruits are typically only produced in Florida, California, Hawaii and Puerto Rico.  I guess we were fortunate to be in the path of mangos floating down the river during a trip to Puerto Rico a few years ago!  Most mangos sold in the U.S. are imported from countries like Guatemala, Haiti, Ecuador, Brazil, Peru, or Mexico.  These countries have crops at different times of the year, which allows us to enjoy mangos year-round.  Peak availability in the U.S. is from March to September, with Mexican mangos being most prominent during this period.

Are They Healthy?

Mangos are a nutrient powerhouse, providing over 20 different vitamins and minerals!  One cup contains about 100 calories and provides over 60% of your daily vitamin C.  They are also a great source of vitamin A (including beta-carotene) and fiber, which supports a healthy gut and aids digestion.  The antioxidants found in mangos help fight inflammation and lower the risk of chronic diseases, including cancer.

Despite their natural sweetness, they can help regulate diabetes because they have a low glycemic index and contain compounds that have been shown to improve insulin sensitivity.  Portion control is key to enjoying mangos without them negatively affecting blood sugar. Stick to a serving size of about 1/2 cup. And pairing mangos with foods that contain protein or healthy fats, such as nuts, avocado, or yogurt can further stabilize blood sugar by slowing digestion.  Mangos are also a great source of potassium, which helps regulate blood pressure and reduce heart disease risk.

So, they are very nutritious in addition to being delicious!

How do you pick a mango?

Don’t judge a mango by its color — red does not necessarily mean ripe!  Some remain green when they are ripe, while others turn yellow, red, or orange.

It’s better to choose a mango based on feel and smell.  A ripe mango will “give” slightly when you gently squeeze, kind of like a ripe avocado.  If it’s rock-hard, it’s not ready yet.  It should also have a sweet, fruity aroma near the stem.  If there is no aroma, you may need to wait a few days for it to ripen.  And it is helpful to know that some varieties develop wrinkles when they ripen – this can actually be a good thing.

A firm mango will ripen at room temperature within a few days.  To speed things up, you can place in a paper bag at room temperature.  You can even throw a banana in there with it and the ethylene gas from the banana will help ripen it even faster.  Once ripe, you can place the mango in the refrigerator to slow down the ripening process and keep it fresh for about five days.  Once it is cut, store it in an airtight container in the fridge – or it also freezes great.

The most common question…

How do you cut a mango and deal with that pesky slippery pit?  Below are tips on how to cut it, or watch our video where Zonya explains this in action!

1. Cut around the pit:  if you stand it upright and make an imaginary center line down the middle of the mango, you want to place a knife 1/4″ over from the center line and cut through the mango.  Repeat for the other side.  You will be cutting around the center seed of the mango.  The ovals of mango flesh are known as the “cheeks” and the inside in the middle is the “seed” or “pit.”
2. Cut the mango flesh:  holding one mango oval at a time in the palm of your hand, cut parallel slices into the mango flesh, being careful to not cut all the way through the skin.  Turn the mango and cut again so you have a checkerboard pattern.
3. Choose your method:  Slice and scoop method – scoop mango pieces out of the skin with a large spoon.  Or use the Inside out method – turn mango cheek inside out by pushing the skin up from underneath (it will look like a porcupine) and scrape the mango pieces off with a knife or spoon.

How to enjoy them!

There are some truly amazing ways to use mangos.  And in case you are wondering, there is typically one to two cups of edible fruit in one mango depending on its size.  Just a few absolutely delicious ideas include:

• Savory meals such as Asian Salmon Cakes, Jalapeno Mango Chicken Stir-Fry, Blackened Chicken with Mango and Chimichurri, and Mango and Black Bean Stuffed Sweet Potato, just to name a few!
• SO MANY Salads!  Just a few flavor-loaded ideas include the Thai Steak Summer Salad, Chile Lime Salmon Fajita Salad, Tropical Tuna Salad, Mexican Salad with Honey Citrus Vinaigrette, and the Grilled Kale Salad!
• Salsa!  Excellent with fish, chicken, pork, and tacos…and delicious eaten by itself!  Check out the Sweet Mango Salsa or whip up the versions to go with the Indian Spice Burgers, Thai Salmon Sliders, or the Salmon Taco Lettuce Wraps!
• Smoothies!  Add to your favorite smoothie…remember you can use our no-fail smoothie formula, so you don’t feel like you have to have a recipe.  We love the Mango Mint Green Smoothie!
• Popsicles!  Give them a tropical flair with the Tropical Chile Lime Popsicles!
• Spring rolls!  Check out the Sweet and Fruity Spring Rolls and the Tropical Seafood Spring Rolls.
• Homemade pudding!  Try mango in the Mango Chia Seed Pudding.
• Try marinating with mango — they have a natural tenderizing property which makes them perfect for marinades!
• Banana replacement!  Mango (fresh or frozen) can be a great substitute for banana in smoothies and banana ice cream.

From the tree to your table!

Challenge yourself to enjoy mangos at least once a week for the next month in ALL kinds of different ways.

Get your whole family involved and vote – is it a “keeper” or “sleeper?”  From adding to salads, smoothies and various meals, we are confident you will find some great, new mango recipes to incorporate into your routine!