Recipes for Shabbat
As summer fruits go I think that the most under used and misunderstood is the mango. Mangoes are a succulent tropical fruit that have, on average, only 95 calories per medium sized mango. Mangoes are an excellent source of beta carotene, an anti oxidant, which protects the body against the damaging effects of those free radicals I keep talking about, rich in vitamin A, contain vitamin B and C and finally, an average sized mango can contain up to 40% of your daily fiber requirement. What's not to like? Contrary to popular belief they are NOT hard to cut and after the first few mangled "practice" mangoes you can cut the slices and cubes just like the professional chefs in the restaurants do. The ripeness of a mango is determined by either smelling or squeezing. A ripe mango will have a full, fruity aroma, best checked from the stem end of the fruit. Mangoes can be considered ready to eat when they are slightly soft to the touch and yield slightly to gentle pressure (it feels sort of like a ripe peach). The most flavorful mangoes have a yellow tinge when ripe; however, color may be red, yellow, green, orange or any combination. While mangoes are available year around they are sometimes a little more difficult (and expensive) to get.
There is a way, however, to have the great taste of mangoes year around.
Just freeze 'em when they are plentiful. Yes, mangoes can be frozen. Just slice or dice the mango (peeled), add a little sugar, honey, or artificial sweetener and lemon juice to prevent darkening, place them in a sealable plastic freezer bag and place them in the freezer. Mangoes may also be pulped and frozen in those plastic ice cube trays we all have somewhere in our house. (Two ice cubes of frozen mango pulp added to a glass or orange juice makes a delicious breakfast drink.) These chunks or slices will keep for up to six months. Serving them when they're still partially frozen as they will better retain their shape in that state.
One last good thing about mangoes, they really don't contain any carbohydrates to speak of and no fat what so ever. SO, if you're still trying to fit into that summer wardrobe that somehow shrank 3 sizes this past winter you grab a couple of mangoes and let the fruit festa begin.
Place the mango, yogurt, and ice in blender and
puree until smooth. Add the
Preheat oven to 400. Grease or place paper muffin
cups in the muffin baking pans. Cut and peel the
mangoes and puree them in a food processor or
blender until they are a soft pulp. In a bowl combine the flour,
baking powder, salt and sugar and set the mixture aside. In another
bowl combine oil, milk, and egg and mix well.
Combine the liquid and dry ingredients together
until the dry ingredients are just moist and then stir in
the mango pulp and juice. Do not overmix. Fill the greased muffin
tins, or paper muffin cups two-thirds full. Bake
for 15-18 minutes. They the muffins are done
when they are golden brown on top and a toothpick inserted into the center
comes out clean.
Garnish: small mint leaves--and edible flowers if
you can get them. Puree all ingredients in a blender and chill for a few
In a food processor or blender puree the mango with
stock and lemon juice until the mixture is smooth. Pour the soup into a
sauce pan and add the curry powder. Heat over a
low heat until the soup is hot (do not allow to boil). Add
the cream, garnish with croutons. You can serve this soup cold if you
prefer. Just add the curry powder and cream to the soup after you process
the broth, mango and lemon juice. Chill and serve cold with
croutons. There is no need to cook the soup if
you are serving it cold. Serves 4. This recipe
can be doubled or tripled.
In a small bowl whisk together vinegar, oil, and salt and pepper to taste. In a reseal able plastic bag combine chicken with oil mixture and marinate for 6 to 8 hours or overnight. Cut mangoes by slicing just to sides of each pit and with a 3/4-inch melon-ball cutter scoop flesh from mango halves. (There should be about 30 to 40 mango balls.) The mango balls can be scooped out several hours ahead and chilled covered until they are ready to be used. Just before serving, assemble by threading 1 chicken piece, 1 mint leaf, and 1 mango piece on each toothpick and arrange on a platter. Sprinkle the chicken with the ground black pepper if desired and garnish with mint sprigs.
© Eileen Goltz 2002