Mangoes: The “Colorific Fruit” Mangoes have a long, narrow seed by Elizabeth Pivonka, Ph.D., R.D., President, Produce for Better Health Foundation (NAPSA)—Mangoes, richly colored, juicy and wonderfully aromatic, bring a little bit of paradise to any eating occasion. If you have never eaten a mango, you have missed one of the most delicious fruits available in the market today. Mangoes are considered sacred in India, the land of their origin. This Pivonka —— popular fruit has a thin, smooth skin that is green, yellow to red in color when ripe; and their flesh is a brilliant orange. They average one pound and arenicely oval in shape. Color is often an indication of nutritional value and mangoes are no exception. They are rich in vitamin A and a good source of vitamin C, important antioxidants. Mangoes are so delicious, colorful and aromatic that they makeit easy to get your 5 or more serv- ingsof fruits and vegetables a day. Variety is essential and trying new foodsis fun. Mangoes are the perfect fruit to enjoy simply peeled and eaten au naturel. They also can be added to fruit salads for a touch of the tropics, arranged in a tart for dessert, layered in a parfait for breakfast, chopped and made into a chutney or fruit salsa or tossed into a blender for a quick milkshake or fruit smoothie. Mangoes are equally at home with other fruits, chicken, fish and lean red meats. Choose fruit that is firm and free of blemishes and store it at room temperature until it smells wonderful and yields to gentle pressure when held in your hand. Mangoes are in season Mayto September, but imported mangoes are available the remainderof the year. wee eee ee ee eee ee eee ee eee eee inside. To cut, hold the mango with the narrow side facing you. Slice lengthwise about !/2 inch on each side of the stem. Cup the pa“) . mango half in your \ a>, hand, and peel the Pa skin from the | flesh with a small, | sharp knife. Or, ‘ score the flesh of @ each half in squares, cutting to the skin, but not \ VK) through. Turn the . \ } \ mango “inside out” F ‘and cut the squares YY @ from the skin. Cut the remaining fruit from the pit in thin slices and use as desired. Do not eat the skin. For more information on mangoes, 5 A Day and other fruits and vegetables visit: www.fsproduce.com, www.5a day.com or www.aboutproduce.com. Mango Milkshake Mangoes makethis a rich, thick shake that you will find yourself making again and again. 1 cup mango,fresh and cut in small slices—about 1 cup 1 cup 2% milk, chilled 1 tablespoon sugar Sprinkle of cinnamon Combineall ingredients in a blender and whirl until smooth. Pourinto a tall glass. Serve chilled. Serves one. Nutrition Analysis (1 serving): Nutrients per serving: Calories 291; Protein 1lg; Fat 5g; Calories from Fat 16 %; Carbohydrate 54g; Cholesterol 19mg; Fiber 3g; Sodium 147mg. errr Note to Editors: Forty-eighth in a series of monthly 5-A-Day columns. For previous stories featuring other fruits and vegetables go to www.napsnet.com and search: “Pivonka.”
