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Orange Food Energy: Mango (Mangifera indica L.)

By Gwen Nyhus Stewart

Recipes

Mango Bread

2 cups (500 mL)flour

2 tsp. (10 mL) baking soda

2 tsp. (10 mL) ground cinnamon

3/4 cup (175 mL) vegetable oil

1/2 tsp. (2 mL) sea salt

1 1/4 cups (300 mL) sugar

1/2 tsp. (2 mL) vanilla

3 eggs

2 cups (500 mL) diced mango

1/2 cup (125 mL) chopped pecans or walnuts

Sift dry ingredients into a mixing bowl. Make a well and add remaining ingredients. Mix until well blended. Pour into a greased and floured 9 x 5 x 3 inch (23 x 12 x 7 cm) loaf pan and let stand 20 minutes. Bake at 350° F (175 ° C) for about 1 hour, or until a wooden pick or cake tester inserted in center comes out clean.

Mango Cobbler

2/3 cup (150 mL) sugar

1 tbsp. (15 mL) cornstarch

1 cup (250 mL) water

3 cups (750 mL) sliced mangos

1 tsp. (5 mL) freshly squeezed lemon juice

1 1/2 tsp. (7 mL) butter

1 tbsp. (15 mL) granulated sugar mixed with 1 tsp. (5 mL) cinnamon

1 cup (250 mL) flour

1/3 cup (75 mL) sugar

1 1/2 tsp. (7 mL) baking powder

1/2 tsp. (2 mL) sea salt

3 tbsp. (45 mL) vegetable shortening

Mix sugar and cornstarch in saucepan , gradually stir in water and fruit and lemon juice. Heat, stirring well. Pour into 1 1/2qt. (1.5 L) baking dish; dot with butter and sprinkle sugar cinnamon mixture over the top.

Stir together flour, sugar, baking powder and salt. Cut in shortening until mixture looks like meal. Stir in milk. Mix well.

Drop by spoonfuls on to hot fruit. Bake at 375° F (190 ° C) for 20 to 30 minutes. Serve warm or cold, with ice cream or whipped topping.

Mango Crisp

5 cups (1L ) ripe mangoes, peeled and thinly sliced, or mixture of sliced mangoes and apples

1 1/2 tsp. (7 mL) cinnamon

1/4 tsp. (1 mL) nutmeg

1 tbsp. (15 mL) freshly squeezed lemon juice

1/4 cup (50 mL) softened butter

1/2 cup (125 mL) brown sugar, packed

1/2 cup (125 mL) all purpose flour

Mix sliced mangoes with 1 tsp. (5 mL) of the cinnamon, the nutmeg, and lemon juice. Place in a buttered 9 x 5 x 3 inch (23 x 12 x 7 cm) glass baking dish. Set aside. Combine butter and brown sugar until well blended. Cut in flour and the remaining 1/2 tsp. (2 mL) of cinnamon. Mix until crumbly. Sprinkle the topping evenly over mango slices. Bake at 350° F (175 ° C) for 40 to 45 minutes, until mangoes are tender. Serve warm or cold, with whipped topping or ice cream, if desired.

Mango Salsa

1 ripe mango, peeled, pitted, and diced

1/2 medium red onion, finely chopped

1 Jalapeño chile, minced (include ribs and seeds for a hotter taste if desired)

1 small cucumber, peeled and diced (about 1 cup (250 mL))

3 tbsp. (45 mL) fresh cilantro leaves, chopped

3 tbsp. (45 mL) freshly squeezed lime juice

sea salt, to taste

freshly ground black pepper, to taste

Combine all of the ingredients in a bowl. Season to taste with salt and pepper. If the salsa ends up being a little too hot or acidic for your taste, you can temper it by adding some diced avocado.

Mango Smoothie

3 wedges ripe cantaloupe, cut into cubes

1 cup (250 mL) fresh or frozen sliced strawberries

1/2 cup (125 mL) blueberries, fresh or frozen

1 kiwi

1 mango (fresh or 1 cup (250 mL) frozen)

1 cup (250 mL) plain non-fat yogurt

1 tbsp. (15 mL) ground flax seed or oil

several walnuts

2 tbsp. (30 mL) plain or honey wheat germ

1 tsp. (5 mL) vanilla

In blender, chop, then blend all ingredients.

See Orange Coloured Foods in the Plants, Food Colours, & Recipes section of this web site and Recipes.Orange_Food_Energy.Sweet_Potato.htm for additional information about the healing properties of orange, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 62 for more information about what the colour orange means and Chapter 8, Colour Energy, Plants, and Recipes pages 71 – 75 for information about using orange in the garden and recipes.)

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