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Once an exotic tropical fruit,
the mango is now almost as common as the apple.
Mangoes appear in salsas, chutneys,
smoothies and fruit salads as well as puddings, tarts and cakes.
They are such a versatile fruit in cooking that their popularity
continues to grow. They also are delicious eaten with no embellishment.
Mangoes are rich in nutrients
and fiber. They also are an excellent source of beta-carotene
and vitamins A, C and D.
Mangoes have been cultivated in India – where the mango
tree is considered sacred – since at least 2000 BC. Now
the fruit is grown in temperate climates all over the world,
including Florida and California.
Mangoes can be oblong or round
and weigh from six ounces to four pounds. Their thin, tough,
green skin turns yellow with red mottling as the fruit ripens.
The flesh of the mango is bright orange and has a rich, sweet
taste with a hint of lime.
When choosing mangoes, look
for fruit with unblemished yellow skin with a red blush. Gently
squeeze the nose of the fruit and, if there is a slight give,
the mango is ripe. Mangoes can be stored in a cool place –
but not refrigerated – for up to two weeks. The green, unripe
fruit is used in the cooking of India, Malaysia and Thailand.
Mangoes are in season from
May to September, but imported fruit is available sporadically
throughout the year. In addition to their many uses in cooking,
mangoes make a fine sandwich ingredient.
And a more versatile version
of the sandwich is a wrap. Add some mango to a turkey wrap for
a light summer lunch or dinner. It’s cool, refreshing and
fast – three summer requirements.
Turkey lends itself particularly well to a variety of seasonings
and condiments. It also is a meat that goes well with many fruits.
Wrap thin slices of turkey, along with lots of thinly sliced
vegetables, in a whole-wheat tortilla and you’re on your
way to a healthful lunch.
The following recipe pairs
turkey with mango in a light curried mayonnaise and, for a change,
uses a pita pocket rather than a tortilla.
Turkey-Mango Pockets - Makes 4 servings.
2 tsp. curry powder
1/4 cup fat-free or reduced-fat mayonnaise
2 tsp. fresh lemon juice
Salt and freshly ground black pepper
8 oz. cooked turkey, cut up
2 cups cucumber, peeled, seed and cubed
1 ripe mango, peeled, pitted, chopped (about 1 cup)
1/2 cup Italian flat-leaf parsley, chopped
1/2 ripe avocado, peeled, pitted and cubed
4 whole-wheat pita pockets
Heat curry powder, stirring
constantly, in a small skillet over medium-low heat until fragrant,
about 2 minutes. Transfer curry powder to small bowl. Stir in
mayonnaise and lemon juice. Season to taste with salt and pepper.
Mix seasoned mayonnaise with
turkey, cucumber, mango, parsley and avocado. Put one-fourth
of the mixture into each pita pocket.
Wraps can be made up to 4 hours
ahead and refrigerated wrapped tightly with plastic wrap. Bring
back to room temperature before serving. |
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