Featured Know Your Fruits and Veggies

Mango Know Your Fruits and Veggies

Mangoes are said to be the most consumed fruit worldwide.  One cup of contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.

This fruit also contributes copper, calcium and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene.

It helps that they also taste good raw, cooked, pickled and in salsas and chutney. These drupes should be peeled before eating.

 

Here are some fun recipes to help you get more mangoes into your diet.

mango bread pudding
Mango Apricot Bread Pudding

 

choc mango cake

Chocolate Mango Cake

 

 

mango salsa
Mango Tango Salsa

 

 

 

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About the author

Cindy's Recipes and Writings

As a professional cook, I love creating exciting new recipes on the job as well as at home. Assisting in teaching low-income families how to buy, store and prepare healthy food through Penn State’s alliance with Pennsylvania’s Supercupboard Program was very rewarding. During my 11 years with the Master Gardener program, I taught horticultural therapy to assisted living patients using healthful, fr
esh grown food as a focal point. . My hands-on programs and instruction helped hundreds of children and adults learn about where their food comes from and how important fresh food is for your body.
Currently I’m a cook at a college in Pennsylvania. We prepare everything we can from scratch, including our potato chips that tout the seasoning of the day!
Of course I write about food; it's in my blood!

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