SELF HELP RESOURCE - Wellness / Healthy Recipes

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Hot summer months also signal the arrival of a long-awaited fruit?. Mangoes! Both raw and ripe mangoes can be put to use in many ways. Try these delicious recipes to tickle your taste buds! Since some of these recipes are high in calories, stick to the recommended serving sizes.

1. Mango Lassi

Ingredients:

  • 1/2 cup fresh, chopped mango cubes (alphonso mangoes work best with this recipe, if not available, any sweet variety will do. This helps avoid use of added sugar)
  • 1 cup chilled thick curd or yogurt
  • A pinch of cardamom powder
  • 4 to 6 Ice Cubes
  • 1/2 tsp. slivered almonds (about 3 almonds)

Method:

  1. Place mango cubes in mixie and blend until smooth (do not add any water to this, the mixture should be thick).
  2. Keep about 3 tbsp. of this mango blend aside.
  3. Then, add curd/ yogurt along with ice cubes into the mango puree and blend for another 2-3 minutes until there are no lumps left.
  4. Add a pinch of cardamom powder in the mixie and blend once again for 30 seconds to mix.
  5. In tall glasses add the mango puree and gently tilt the glass to coat the entire surface evenly with the puree.
  6. Pour the curd/ yogurt-mango mixture in the glass and leave in the fridge for 5 minutes.
  7. Before serving garnish with almond slivers.
  8. Serve chilled

Serves 2 to 3

 

2. Mango Custard

Ingredients:

  • ½ cup mango puree
  • 2 tbsp. chopped mango cubes- medium sized
  • 2 tbsp. vanilla custard powder
  • 2 cups of skimmed milk
  • 5 cashew nuts- chopped finely
  • 1 tbsp. sugar

Method:

  1. Heat milk over low flame, bring to a boil. Add the custard powder and sugar, keep stirring to prevent lumps and to get a smooth mixture.
  2. Keep stirring for 5 more minutes. Switch off flame and allow to cool. You can place the custard in the fridge if you want cold custard. For room temperature custard leave custard outside to cool.
  3. When cooled, add the mango puree and mix well until a uniform colour is obtained. Pour into individual serving bowls or ramekins. Garnish with mango cubes and chopped cashew nuts.
  4. Serve immediately.

Serves 3-4

 

3. Fruit Cocktail (with mango)

Ingredients:

  • 100g ripe mango
  • ¼ cup pineapple juice
  • ¼ cup orange juice
  • ¼ cup sparkling water
  • 1 small lime- for garnish

Method:

  1. Scoop out the mango flesh into a mixie. Add ¼ cup water along with the fruit juices, blend well for 3 to 5 minutes.
  2. Before serving add in the sparkling water
  3. Pour into tall glasses and garnish with a wedge of lime at the side.

Serves 2

 

4. Mango Salsa

Ingredients:

  • 1 cup ripe mango- chopped into cubes
  • 1 cup chopped coloured capsicum- red, yellow and green
  • 1 small onion- chopped
  • 1 small tomato- remove pulp and seeds- chop fine
  • 1 green chilli- chopped fine
  • 2 tbsp. finely chopped mint leaves
  • 1 tsp. freshly squeezed lime juice
  • 5 chopped almonds
  • A pinch of salt
  • ¼ tsp. freshly ground black pepper

Method:

  1. In a large mixing bowl, add chopped capsicums, onion, tomato and green chilli. Toss well to combine.
  2. Add the mango cubes, lime juice, salt and pepper and mix gently.
  3. Garnish with chopped almonds
  4. Serve immediately as a healthy summer salad!

Serves 2-3

 

5. Mango Kheer

Ingredients:

  • 1 cup mango pulp
  • 2 tbsp. samba jeera/ basmati rice
  • 2 cups skimmed milk
  • 1 tbsp. sugar (you can use less if the mangoes are sweet enough)
  • 1 tbsp. condensed milk
  • 1 tsp. ghee
  • A pinch of cardamom powder
  • 5 chopped cashew nuts
  • 5-6 strands of saffron (optional)

Method:

  1. In a deep bottomed vessel, bring milk to the boil. When it is boiled, add saffron and cardamom powder.
  2. Meanwhile grind the rice coarsely in a mixie (if you are using samba jeera rice, you can skip this step, since the grains are already fine)
  3. Add the rice to the milk and boil until the grains are cooked, this should take about 20 minutes on low flame. Add sugar and keep stirring over low flame until dissolved.
  4. Allow the milk to cool, when cooled add mango pulp and gently stir until well combined. You can serve it immediately or place in the fridge to chill for an hour.
  5. Garnish with chopped cashew nuts before serving.

Serves 3-4

 

6. Mango Pancakes

Ingredients:

  • 1 cup whole wheat flour
  • 1 egg
  • ½ cup skimmed milk
  • ½ cup mango puree
  • ½ cup mango chunks (small)
  • 1 tsp. crushed flaxseed powder
  • 1 tsp. vanilla essence
  • ½ tsp. baking powder
  • 1 tbsp. sunflower oil
  • 1 tbsp. powdered sugar

Method:

  1. In a deep mixing bowl, sift flour, powdered sugar, flaxseed powder and baking powder together.
  2. Make a small hole in the middle and add the wet ingredients- egg, milk, vanilla essence and oil. Whisk all ingredients together until well combined.
  3. Gradually add in the mango puree and chunks, gently fold into the pancake batter. Leave to rest for 5 to 10 minutes
  4. Meanwhile, heat a non-stick tava over low flame, add a few drops of oil into the tava and swirl to spread.
  5. Ladle the batter onto the pan and spread evenly. When bubbles appear on the pancake (usually after 2-3 minutes), flip over and cook until it turns light brown for another 2 minutes on the other side.
  6. Serve hot.

Serves 2-3

 

7. Green Mango Hummus

Ingredients:

  • 100 g Chickpeas (Channa)- soaked overnight and pressure cooked for 20-30 minutes on low flame, with whistle.
  • ½ cup sliced green mango- peel skin and chop fine
  • 1 tbsp. roasted sesame seeds
  • 1 tbsp. olive oil- divided
  • ½ tsp. jeera powder
  • ½ tsp. red chilli powder
  • 5-6 pods of roasted garlic
  • Salt- to taste

Method:

  1. Place sesame seeds along with olive oil in a mixie and blend until smooth.
  2. Add the chickpeas, green mango, garlic pods and salt. Pour in olive oil gradually, blend for 3 to 5 minutes until creamy.
  3. Remove from mixie and with a spoon gently mix in the jeera powder and red chili powder.
  4. Serve with chopped vegetable sticks like carrot, beetroot, cucumber, celery etc.

Serves 4

Latest Comments

rajeshmetal2002 on 22 Apr 2019, 16:44 PM

good