There is no doubt that mangoes are at their prime during this time of year. Go to just about any grocer and find an abundance of perfectly ripe, ridiculously inexpensive mangoes. Last week, I picked up a large bag of the tropical fruit and have practically been eating a mango a day. Not only are they delicious, but they are also incredibly nutrient-dense and make a great addition to any diet.
Mangoes are an excellent source of antioxidants Vitamin A and C. Vitamin A plays an important role in vision, skin, and bone health. Vitamin C also promotes healthy skin and a strong immune system. The carbohydrates and fiber in mango provide energy to fuel your active lifestyle while maintaining a healthy GI tract. Mangoes also contain potassium, an electrolyte needed to maintain fluid balance as well as proper muscle and heart function, among other essential micronutrients.
While mangoes are delicious on their own, they are also very versatile in the kitchen. Try them in smoothies, salads, and salsas. Serve fresh mango salsa as a dip with blue corn chips and fresh veggies, or try it on top of grilled chicken breast or lean steak for an unexpected pop of flavor. I like to add diced avocado to the salsa for a dose of heart-healthy monounsaturated fats.
Mangoes are also featured in a traditional Indian beverage. The mango lassi is a creamy blended beverage containing yogurt, milk or water, and mango. While typical recipes may contain full fat dairy products and added sugar, I gave the beverage an athletic update for recovery fuel after a tough open water swim. Ripe mango provides carbohydrates to replace energy stores with just the right amount of natural sweetness, while nonfat Greek yogurt packs an extra boost of lean protein to aid in muscle recovery.
Mango Lassi
Serves 1
1 ripe mango
6 oz. nonfat Greek yogurt
½ cup nonfat milk
A few ice cubes
Cut mango into cubes. Place all ingredients in a blender, and blend until smooth. Pour into a tall glass and garnish with fresh mint, if desired.
Sit back to relax, recover, and enjoy your refreshing mango lassi!
Kelley Schall, RD 
June 3rd, 2011 at 11:44 am
Looove the mangos! In my country, Dominican Republic, located at the Caribbean, there are a loooot of Mango’s trees, all around the country and you can just grab one and eat them. It’s delicious a refrigerated mango after a hard sunny-day practice. You guys should come to my country and enjoy a non-expensive trip with a lot of to-do things and new experiences that people offer in here. Also, beeing at the beach eating a mango salad, it’s an opportunity that you shouldn’t lose.
June 7th, 2011 at 9:39 pm
Hi Alejandro – it sounds like you are living in paradise. I have a friend who spent some time in the Dominican Republic and the mango trees were actually the first thing she mentioned! I would love to travel there one day.