Mango

Sink your teeth into a sweet, fragrant and delicious Aussie mango, because they’re at the height of their season right now. Loved throughout the world, mangoes originated in India, and Buddha is said to have rested and contemplated under the shade of a mango tree.

Mangoes first arrived in Australia in the 1800s and they’re now grown in the sub-tropical regions of the Northern Territory, Queensland, New South Wales and Western Australia.

Nutrition notes

Mangoes are deliciously good for you; they contain more of the antioxidant beta-carotene than any other fruit, plus they’re a rich source of vitamin C, which boosts the immune system. This powerful combo is also a recipe for radiant skin because it aids the growth and repair of cells, including skin cells, helping to give your skin a healthy glow. Mangoes are high in fibre and low GI so even though they’re sweet, they’ll help to keep you satisfied for longer. The average mango provides just 80 calories.

Buying

Thin-skinned mangoes are best for eating raw and because thicker-skinned mangoes are firmer, they make great South American-style salsas and puddings.

Colour isn't a great indicator of ripeness, because some varieties stay green even when they’re ready to eat. The best way to choose a good mango is to use your nose; a ripe fruit has a fragrant aroma and will give if you gently press it at the stem end.

Storing

Keep ripe mangoes in the fridge until you’re ready to eat them, but allow them to come to room temperature for the fullest flavour. To ripen, store mangoes at room temperature or in a paper bag.

Preparing

Either peel away the skin using a sharp knife and cut away the flesh. Or cut two cheeks of mango lengthwise on both sides close to the stone and use a spoon to scoop out the flesh. Or, score the mango halves into cubes and turn inside out to separate the cubes and then slice off the squares with a knife. The flavour of thin-skinned mangoes quickly deteriorates once they've been cut, so only slice a mango just before you want to eat it.

Enjoying

• For a refreshing mango lassi, in a blender whizz together 2 ripe mangoes with a cup of low-fat milk and three small sugar-free mango or passionfruit yoghurts. Serves 2.
• Make a zingy mango salsa. Combine 2 mangoes, peeled and chopped with 2 red chillies, deseeded and chopped, the juice of a lime and a handful of coriander, chopped. Add a little salt and enjoy with fish, meat or anything you like.
• Impress your guests with a chicken and mango salad. Combine 4 cooked chicken breasts, sliced with 2 mangoes, peeled and chopped, 4 spring onions, chopped, 1 clove of garlic, crushed, 2 small red chillies, deseeded and chopped, and a small bunch of coriander, chopped. Just before serving, whisk together 1 tbsp honey, 2 tbsp rice vinegar, 1 tbsp Thai fish sauce, 1 tsp fresh ginger, grated, 2 tsp canola oil, the juice of a lime and 1 tsp sesame oil.
• Chill out with a mango icy pole. Whizz together the flesh of 4 ripe mangoes with 600ml water and a handful of mint leaves. Pour into moulds and set with sticks. Freeze overnight.