The flavor of fresh mango is sometimes described as a blending of
peach, pineapple and apricot essences. Summer is coming to a close and Iím
trying to use as much fresh fruit as I can when itís available. This Shabbat
Iím going to concentrate on the mango.
The one thing most people donít know about the mango is that it is the
perfect food to eat if youíre looking to add fiber to your diet. An
average sized mango can contain up to 40% of your daily fiber requirement.
Besides making sure that irregularity is never a problem mangoes are
delicious, rich in vitamins, minerals and anti-oxidants, mangos also
contain an enzyme that has stomach soothing properties similar to the papain found in papayas.
The mango tree is an evergreen that can grow to 60 feet tall. Originated
in Southeast Asia most of the mangos sold in the United States are
imported from Mexico, Haiti, the Caribbean and South America. Mango season
is usually June through September, but most groceries carry mangoes
year-round. The larger the fruit, the higher the fruit to seed ratio and
color is not necessarily an indication of ripeness. A ripe mango will have
a fragrant aroma and yields to gentle pressure, with no dark spots or
blemishes. If the mangoes are still hard and too green, place them in a
brown paper bag on your counter for a few days to ripen
Most people are content to eat this luscious tropical fruit fresh with
little or no adornment but the following recipes show how it lends itself
main dishes, sauces and marinades.
Cutting a mango
To slice the fruit from the mango seed, you'll need to determine the
orientation of the large flat seed at its center. By examining the mango,
you should be able to determine its flatter sides. Slice the unpeeled
mango from stem end to bottom end parallel to the flat seed on either
side. You'll have two large slices with the majority of the meat, and a
remaining thin slice of meat surrounding the seed which can then be
carefully pared away from the seed. Take each large slice and cut down to,
but not through, the skin in a cross-hatch pattern and then push the skin
side up and out to pop the mango cubes easily from the skin. The juice will stain
your clothing, so be careful eating. (Modified from
TANGO MANGO SALSA (pareve)
3 ripe mangoes, pitted and cubed
Juice of one lime
1 tablespoon red onion, minced
1/4 cup fresh cilantro leaves
1/2 jalapeno pepper (optional), seeded and minced
To pit a mango, place it stem side up with the narrow side facing you.
Make a vertical slice starting at 1/4" to the right of the stem. Repeat on
the other side. Lightly score the flesh of the mango into diamonds. Buckle
the skin, pushing the flesh outward so that it resembles a porcupine.
Slice off the cubes.
Combine all the ingredients in a glass bowl and let stand for 10 minutes.
Toss before serving. Serves 6 as a side dish.
LIME MANGO MOUSSE IN CHOCOLATE CUPS (dairy or pareve)
6 oz. white or bittersweet chocolate
2 cups prepared whipped cream or non dairy whipped topping
1 teaspoon grated lime rind
1 tablespoon lime juice
1/2 cup powdered sugar
1 peeled and pureed mango
1 8 oz. pkg. cream cheese (you can use the pareve cream cheese)
To make chocolate cups: melt 6 oz. white or bittersweet chocolate.
Using a small spoon, lightly coat the inside of 8 foil-lined baking cups.
Freeze for 10 minutes. Recoat any thin spots and freeze 1 hour. Set the
cups aside when done.
In an electric mixer, at medium speed, beat the real or pareve cream
cheese with peeled and pureed mango,1/2 cup powdered sugar, 1 tablespoon
fresh lime juice and 1 teaspoon grated lime rind until smooth. After the
mixture is combined fold in the whipped cream or non dairy topping and mix
to combine. Spoon the mixture into the chocolate cups and refrigerate
until ready to serve. Serves 8.
MANGO GUACAMOLE (pareve)
One avocado, peeled, seeded and mashed
1/2 mango, peeled, seeded and chopped
1/2 Roma tomato, chopped
Juice of 1/2 lemon
Two sprigs of cilantro
1/4 teaspoon ground oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
Mix all ingredients together in a stainless steel bowl and serve with
tortilla chips. Serves 2. This recipe can be doubled or tripled.
TEX MEX MANGO SALAD (pareve)
2 ripe mango, cut, peeled and cubed
2 ripe avocado, pitted, peeled and cubed
2 cup peeled and cubed jicama or sliced celery
1 thinly sliced red onion
1/4 cup olive oil
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 teaspoon sugar
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon red pepper flakes
In a large bowl combine mango cubes with the avocado, jicama and onion.
To make dressing combine all the dressing ingredients in a bowl and whisk
to combine. Pour the dressing over chopped vegetables and toss gently. You
can serve this on individual plates by placing the salad greens on the
plate and then spooning the vegetables over the top or combining the salad
greens and vegetables in a salad bowl and tossing to combine. Serves 8 to
MANGO FOOL (dairy)
6-ounce container plain low-fat yogurt (about 3/4 cup)
2 ripe mangoes, peeled and cut in 1/4-inch cubes
1 cup heavy (whipping) cream
1 tablespoon sugar, plus additional sugar if desired
1 teaspoon vanilla extract
1/4 teaspoon ground ginger
Shredded coconut and additional diced mango, optional, for garnish
Line a sieve with 2 layers of paper towels; place over a bowl. Pour
yogurt into the sieve; set aside to drain 30 minutes. Place half the mango
in the container of a blender. Whirl until purťed; taste and add sugar to
sweeten if necessary. In a bowl, beat cream with 1 tablespoon sugar, the
vanilla and ground ginger until stiff peaks form. Gently fold in drained
yogurt and the purťed mango until combined. Stir in the remaining mango
cubes. To serve, spoon into dessert glasses or wine goblets; sprinkle each
serving with toasted coconut and diced mango, if desired. Serves 6.
ORIENTAL MANGO AND CHICKEN (meat)
1. A vertical cut should be made from the top of the scallionís
green shoot to the bottom of the bulb. Examine three scallions from
each bunch, paying careful attention to the area between the
branches that protrude from the bulb.
2. If no insects are found, wash thoroughly under a heavy stream of
water or power hose and use.
3. If insects are found in a scallion, it must be discarded.
1 cup sifted flour
1 teaspoon baking powder
1/2 teaspoon salt
1 cup cold water
2 lbs boneless skinless chicken breasts cut into 1 inch cubes
8 scallions cut into 1 inch diagonal pieces
2 inches of peeled ginger, cut into wafer thin slices
1 lb fresh mango cut in 1/2 inch diagonal slices
2 cups peanut oil, plus
2 tablespoons peanut oil
Toasted sesame seeds for garnish (optional)
1 cup chicken stock
1 tablespoon soy sauce
2 teaspoons sugar
1/4 cup dry sherry or rice wine
1 teaspoon sesame oil
1 tablespoon cornstarch
1/4 cup rice wine or white vinegar
For the batter combine the flour, baking powder salt and water in a
bowl. Whisk to combine and then mix for another minute or two. Cover and
let stand for 30 minutes.
For the sauce In a bowl combine the chicken stock, soy sauce, sugar, rice
wine, sesame oil, corn starch and rice wine vinegar. Mix well and set
Heat 2 cups oil in a wok. Place the chicken pieces into the batter and
stir them to make sure they are coated. Remove chicken pieces individually
from batter and drop into hot oil one at a time, fry until golden brown;
drain on paper towels. Repeat with remaining chicken in batches. Set the
cooked chicken aside. Drain the oil out and clean the wok. In the clean
wok heat the remaining 2 tablespoons of oil. Stir fry the ginger pieces
for two minutes. Stir the sauce mixture into the cooking pieces of ginger,
stirring until the sauce is boiling, reduce heat, and simmer for 3
minutes. Add the chicken, mangoes and scallions to the simmering sauce and
stir occasionally for 3 minutes. Serve immediately with toasted sesame
seeds. (the batter will soften if left to sit in the sauce too long).
Serves 4. This recipe can be doubled or tripled.
Eileen Goltz, a
professional chef and caterer, is the author of the new cookbook,
© Eileen Goltz 2004