FOOD SPECIAL...YOU CAN DO A LOT WITH MANGO

SO UTTERLY DELICIOUS USING MANGO

SUMMER IS here with its sweltering heat, dry wind and dehydration. But nature provides its own cure to counter it. The fruits of this season help nourish our bodies.
Mango is popularly known as the king of fruits and has many nourishing qualities. Out of the many varieties, sweet and ripe mango balances the vata and pitta of the body and increases kapha as well. It also balances the three doshas and gives energy to the body. A tonic for the body, ripe mangoes can be eaten with grains or with milk.
Green and unripe mango is frequently used in cooking. You can grate it and add it to pulses and vegetables, or make mango chutney and pickles. The green mango is known for being sour, astringent and cooling. Do not eat raw mangoes in large quantities because they can aggravate the pitta dosha. However, if prepared in combination with spices, they help in digestion and improve the flavour of food.
Mango is rich in antioxidants, such as betacarotene and vitamin C, which play an important role in the prevention of cancer and heart diseases. It has an alkaline effect on the body. However, because it is high in sugar content, people with diabetes and those trying to lose weight should consume them moderately. Mango also contains potassium, which is an essential mineral for the proper functioning of cells, tissues and organs. It is rich in insoluble fibre which prevents constipation.
Unripe mango protects from adverse effects of heat and is an effective remedy for heat exhaustion and stroke. It is also beneficial in the treatment of digestive disorders like indigestion and acidity.
Eat unripe mango to counter Vitamin C deficiencies like low immunity and skin problems.
Mango is great as a snack or dessert.
 Mango lassi is extremely refreshing and goes with any meal of the day. Mango milkshake is an ideal breakfast drink and even kids love it. The fruit can be added to salads, puddings, or fruit desserts. Use fresh mangoes instead of canned mango puree since it may contain added sugar.
MANGO LASSI
1/2 cup yoghurt 1 1/2 cup water Peel the mango and transfer the flesh to a blender. Add enough water to cover the mango and puree until smooth. Add yoghurt and the rest of the water and blend again.
MILK-MANGO SHAKE
2 cups toned or double toned milk 1 mango Boil the milk and let it cool to room temperature. Peel the mango and put the flesh into a blender. Add enough milk to mango and puree until smooth. Add the rest of the milk and blend for 15 seconds.
MANGO-RICE SALAD
1 cup brown rice 2 cups water 1/4 tsp salt 1 mango 1/2 radish 1/4 cup almonds, roasted 2 tbsp pumpkin seeds, roasted Dressing: 2 tsp turmeric 1 lime or half a lemon 2 tbsp olive oil 2 tbsp cilantro, chopped Salt & freshly ground black pepper
1. Wash rice and place in a mediumsized pot with water and salt. Bring to a boil, cover and cook on low heat for 20 minutes, until the rice absorbs all the water.
2. Cut the mango flesh away then peel and cut into cubes. Place the cubed mango in a large bowl.
3. Peel radish, quarter it lengthwise and slice thinly. Add to mango along with the almonds and pumpkin seeds.
4. To make the dressing, heat oil in a small pan and fry condiments then let it cool. Grate the peel of the lime or lemon, and squeeze the juice. Mix it with the spices. Whisk in the olive oil, chopped cilantro, salt and pepper
5. Add the cooled rice to the mango mixture, pour the dressing over the salad, and toss until completely combined.
LETTUCE WITH MANGO AND AVOCADO
Lettuce 1 mango 1 avocado 2 tsp ginger paste 3 tbsp olive oil Juice of 1/2 lime, salt and pepper
1. Wash and cut lettuce into small pieces. Cube mango and avocado and mix with lettuce.
2. Mix the ginger paste, olive oil, lime juice, salt and pepper. Pour dressing over salad and toss it gently.
AAM RAS
2 mangoes Oil 2 tsp cumin seeds 1 tsp coriander seeds 1 tsp turmeric 2 cups water Salt to taste Sugar to taste Method:
1. Boil mangoes, let cool, cut and take pulp out. If using pressure cooker, cook them for 1 whistle or boil for 5-7 minutes in a deep pot.
2. In a pan, heat oil on medium heat. Add cumin, coriander and when they crackle, add haldi. Add mango pulp, lower heat, cook for 2-3 minutes. Add 2 cups water, sugar and salt.
3. Bring to boil. Lower heat, let simmer for 5 minutes. Serve with rice.
MANGO SALAD
2 ripe mangoes 350 gm tofu 50 gm artichoke 20 gm black olives 10 gm tomatoes 100 ml olive oil 50 ml red vinegar Juice of 1 lemon Salt & black pepper Method:
1. Peel the mangoes and cut into large dices.
2.Cut the tofu and artichoke hearts into similar size discs.
3. Mix the olive oil, red wine vinegar, salt and pepper to make a dressing.
4. Mix all the ingredients and add the dressing.

SHIKHA SHARMA HTBR120527