Foods You Should be Eating - Mango

Mango is getting more and more popular in the US.  There are several variations, and I know that when I first bought mango I didn't like the flavor AT ALL... here are some points to help you get the right mango, serve it when it is ripe, and how to cut it to serve it properly.

There are two major types of mango and a wide range of varieties of mango.  The two major types are champagne and haden.  It is very easy to see the differences between them - Champagne is yellow, haden is green / red.  I prefer the champagne, they ripen quickly and are sweet.  Haden has fibers and are more difficult to tell when ripe.  Picking a mango.  The champagne mango will ripen fairly quickly.  If you are wanting a fully ripe mango it should be fully yellow and will give a little when you squeeze it.  It may also leak juice from the stem end.  I usually purchase several at a time and let them ripen naturally on my counter.  If it takes more than 2 days to ripen on the counter, it will never be sweet.  The haden mango - a ripe haden mango will be more yellow and red rather than green and red and will always weep from the stem.  It should give a little when squeezed.

Cutting a mango.  This was the hardest for me... I peeled the first one I got... and got a horrible after taste.  The mango has a long slender seed in the middle.  Start at one end of the mango and cut as close to the seed as possible.  You will almost have cut it in half lengthwise.  Set it in your palm skin to skin and cut a tic-tac-toe grid in it without going through the skin.  When finished scoring the mango, gently push the skin so the cubes stick out.  Use your thumbs to gently remove the cubes.  Serve and enjoy.

Recommended reading: http://www.champagnemango.com/site/varieties

Now you know how to buy, check for ripeness, and how to serve... but WHY?  Mangoes have many great health benefits.  They aid in digestion.  For those that have problems with indigestion, the enzymes in mangoes help settle the stomach and reduce acidity.  They help lower cholesterol.  Mangoes are high in dietary fiber, pectin, and vitamin C which help lower LDL cholesterol numbers.  Mangoes are also high in Vitamin E which has been known to help regulate sex hormones and is good for skin, hair, and nails.  They also help boost memory and and concentration due to the Glutamine Acid.  Mangoes are high in iron and are great for those of us that are anemic.  One mango a day will significantly boost your iron.  The enzymes in mangoes also regulate your sugar levels in the body helping with diabetes.  And finally - the two big boys - Cancer and Heart Disease.  Mangoes are known to prevent both due to the high levels of antioxidants. 

I eat my mango plain - no sugar, no salt, no lime, nothing... One mango a day during their season.  But there are many other ways to serve mango... chutney, salsa, in savory dishes.. etc...

Recipes: http://www.champagnemango.com/site/recipes

More Recipes: http://freshmangoes.com/mangorecipes/recipes.html

More Recipes: http://allrecipes.com//Recipes/fruits-and-vegetables/fruits/mangos/Main.aspx

Blessings... E

SUPER foods - Fruits

All fruits, vegetables, herbs, and spices are super foods in my humble opinion... they all work together to help heal your body... eating only one color or type is as damaging as eating fast food / junk food every day... you need a well rounded diet to be completely healthy.  But... we consider some fruits and vegetables super foods because they help destroy horrible diseases, and help improve certain functions...

So, our list of super fruits begins with my all time favorite.  Blueberries.  Blueberries have high levels of manganese, vitamin B6, vitamin C, and vitamin K.  They have a low glycemic index (for those that have been reading the blog - that relates to reducing hot flashes and diabetes), have many micronutrients and even are rich in fiber.  They have been shown through studies to help reduce cancer, the affects of Alzheimer's, increase brain function and healing, reduce kidney ailments and help kidneys function better, reduce cholesterol levels, help prevent bladder related infections, and they help fight heart disease among other things.

Goji Berries (Wolf Berries) are called the "happy" fruit.  Goji berries are usually found either dried or in juice form.  The dried berries look similar  in shape and size to raisins but are a orangish red color.  They have a very distinctive taste - tangy, sour, slightly sweet.  Personally - I don't like the dried fruit.  But when mixed with another juice (I prefer cherry) it is quite palatable.  It really doesn't take much of this potent juice to give you a positive boost.  Know that they are in the nightshade family.  Tibet and India have used Goji berries to help protect the liver, protect/improve eyesight, improve sexual function and fertility, strengthen the legs, boost immune function, improve circulation and promote longevity.  Tests have been shown that Goji berries destroy cancer cells, reduce cholesterol, and reduce blood glucose levels. 

Mango is one of the fruits I avoided when I was younger.  I never found the right person to teach me how to pick a good mango - or how to serve it - so I always had a bad taste in my mouth after trying it.  There are several types of mangoes - my favorites are the smaller yellowish ones.  You know they are ready to eat when they begin to weep from the end connected to the tree.  They should be firm and give just a little - NOT MUSHY.  slice as close to each side of the large pit as you can.  Score it into cubes, turn it inside out, and use your thumbs to push out the cubes.  If you peel it like you would an apple, you will have a nasty after taste.  The beta carotenes in them prevent cancer, particularly of the lung, esophagus and stomach. They also reduce risk of heart disease and improve immune function.  This link not only has great information on the health benefits of mangoes but also shows my favorite version - the yellow mango.  http://www.lifemojo.com/lifestyle/top-10-health-benefits-of-mangoes-23759891

Pomegranate is one juice that you should have in your refrigerator at all times.  Pomegranate aids in healing and preventing many cancers - prostate, lung, and breast primarily.  It promotes longevity and is known for its anti-aging properties.  Protects neonatal brain function, arteries, cartilage from deteriorating, fights Alzheimer's disease, lowers cholesterol and blood pressure, heals and strengthens bladder and kidney functions, helps cell regeneration, and helps strengthen the immune system.  Pomegranate can be served fresh or as a pure juice or as a mixed juice.  Pomegranate juice is quite tart and dry but great when mixed with other fruit juices.

Cranberries are another tart, dry juice with a lot of the same benefits as  pomegranates.  Very high levels of antioxidants help destroy cancer cells, improve immune system, and protect the heart.  Cranberries also help fight bacterial infections, bladder infections, fight heart disease, cancer, and lowers cholesterol levels. 

Now, a couple words on other professed super fruits.  Acai berry has been touted as a super fruit in recent times and now is under question.  While it has good levels of antioxidants, there have been no proven studies showing that it has a broad reach into any healing.  Mangosteen is another that has been touted as a super fruit.  It has more benefits than that of the acai berry, but still not enough to really qualify as a super fruit.