Green mango is one of the most underrated fiber-rich fruits in the world. The idea that an unripe mango is healthier than a ripe one may sound contradictory.
Fiber plays an important part in digestive health. It helps regulate sugar use in the body and improves digestion. An average adult needs 25 to 35 grams of fiber per day to maintain good health. Lack of fiber might lead to irregular bowel movements, constipation, and poor gut health.
Green mangoes are a good source of fiber as well as other essential vitamins, such as vitamins C, A, K, B, and folate.
If you want to add more fiber into your diet then eating green mango every day would be a good way to do it.
Crunchy, tangy and succulent, here’s how to eat green mangoes and the different ways you can prepare them.
How to Eat Green Mango
Green mangoes are more popular as a summer fruit, but you can enjoy them any time you want. They can be eaten raw, cooked, or pickled. They’re also an excellent ingredient for vegans or those who enjoy a vegetarian diet. To start off here’s the basic way to eat a green mango.
How to Enjoy Green Mango
- Choose ripe green mangoes that are firm but not hard. If it’s too hard, it won’t have the right flavor. Avoid those with bruises or brown spots.
- Wash the mangoes well. Cut off the stem and any bad spots.
- Peel the skin off, using a sharp knife or vegetable peeler.
- Next, cut off each end of the mango and slice it down the middle.
- Eat the fleshy part of the mango as is, or cut it into cubes or slices. Add it to fruit salads and smoothies, or enjoy it on its own as a healthy snack.
- You can also use green mangoes in savory dishes like curries or chutneys. Just adjust the amount of sugar or other sweeteners to taste.
Ways to Eat Green Mango
Green Mango Salad
Green mangoes are a delicious and healthy summer fruit. They can be used in many different recipes, from savory dishes to sweet desserts.
Here is a recipe for a simple and refreshing green mango salad.
Ingredients:
- 2 green mangoes, peeled and cubed
- 1 red onion, diced
- 2 tablespoons lime juice
- 1 tablespoon fish sauce
- 1 chili pepper, seeded and minced
- 1/4 cup fresh cilantro leaves, chopped
How to Make Green Mango Salad
- In a large bowl, combine the mango cubes, red onion, lime juice, fish sauce, chili pepper and cilantro leaves.
- Toss well to combine.
- Serve at room temperature or chilled.
Pickled Green Mango
Pickled unripe mango is a popular dish in many parts of Asia. It is made by pickling young mangoes in vinegar, salt, and spices. The resulting dish is sour, salty, and slightly sweet.
Pickled unripe mango has a number of health benefits. It is a good source of vitamins A and C, which are important for immune system function. The vinegar in the dish helps to improve digestion and prevent constipation. The salt and spices can help to relieve gas and bloating.
Pickled unripe mango is also a good source of antioxidants, which can help to protect against cancer and other diseases.
If you are looking for a healthy, tasty and easy-to-make dish, pickled unripe mango is an excellent option.
Picked green mango is a delicious and healthy snack that can be made at home with just a few simple ingredients. The key to making pickled green mango is to select the right type of mango. Make sure to pick an unripe mango that’s not too hard.
To make pickled green mango, you will need:
- 1 unripe mango
- 1/2 cup white vinegar
- 1/4 cup sugar
- 1/2 teaspoon salt
- 1/2 teaspoon ground ginger
How to Make Pickled Green Mango
- Peel the mango and cut it into small cubes or long strips.
- In a medium bowl, combine the mango cubes, vinegar, sugar, salt, and ginger.
- Stir until the sugar has dissolved and the mango is coated with the mixture.
- Let the pickled green mango sit for at least 30 minutes before serving. Serve.
Green Mango Curry
Green mango curry is a popular dish in Thai cuisine. It is made with green mangoes, coconut milk, chili peppers, and other spices. The dish can be served with rice or noodles.
Health benefits include helping to boost the immune system, improving digestion and aiding in weight loss.
Here’s how you can make one at home.
Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 1 green mango, peeled and diced
- 1 tablespoon curry powder
- 2 cups coconut milk
- Salt to taste
How to Make Green Mango Curry
Heat the oil in a pan over medium heat. Add the onion and cook until softened.
Add the mango and curry powder and cook for 2 minutes. Add the coconut milk and salt and bring to a boil. Reduce the heat and simmer for 10 minutes. Serve with rice or naan bread.
Green Mango Chutney
Green mango chutney is a popular Indian condiment made from green mangoes, chili peppers, ginger, and other spices. It is used as a dipping sauce, condiment, or spread on bread and snacks. Green mango chutney can be made fresh or preserved for later use. Fresh chutney will last for about a week in the refrigerator, while preserved chutney can last for several months.
Ingredients:
- 1 green mango, peeled and diced
- 1 onion, chopped
- 1 green chili, diced
- 1 teaspoon grated ginger
- 1 tablespoon sugar
- 2 tablespoons vinegar
- Salt to taste
How to Make a Green Mango Chutney
To make green mango chutney, start by peeling and grating 2-3 green mangoes. If you can’t find green mangoes, you can use unripe or semi-ripe mangoes instead.
Place all the ingredients in a pan over medium heat. Cook for 10 minutes, stirring occasionally until the mango is soft and the chutney is thick. Serve with grilled meats or as a side dish.
Green Mango Shake
Green mango shakes are a great way to cool down on a hot summer day or to reenergize after a workout. They can also be enjoyed as a healthy snack or dessert. Try the recipe below to make your own green mango shake at home.
Ingredients:
- 1 green mango, peeled and diced
- 1 cup milk
- 1 cup ice cubes
- 2 tablespoons sugar or honey
How to Make Green Mango Shake
Put all the ingredients in a blender and blend until smooth. Serve immediately.
Green Mango Lassi
Green mango lassi is a refreshing and cooling drink from India that is perfect for summer. A lassi is a yoghurt based drink from india that can either be sweet or savory. When it comes to green mangoes, it’s made yoghurt along with other spices.
The tartness of the green mangoes pairs perfectly with the creamy yogurt and the spices add a nice depth of flavor. This drink is sure to refresh and cool you off on a hot summer day.
Ingredients:
- 1 green mango, peeled and diced
- 1 cup yogurt
- 1 cup water
- 2 tablespoons sugar
How to Make Green Mango Lassi
Put all the ingredients in a blender and blend until smooth. Serve immediately.
Health Benefits of Green Mango
Green mango is a powerhouse of nutrients and offers a host of health benefits. Below are just some benefits of eating unripe mangoes.
- It aids indigestion. The sour taste of green mangoes helps to stimulate the production of digestive juices. This aids in the breakdown of food and prevents indigestion.
- It boosts immunity. The vitamins and minerals present in unripe mango help to boost the immune system.
- It is good for the skin. The Vitamin C present in green mangoes helps to keep the skin healthy. It also helps to reduce wrinkles and fine lines.
- It helps in weight loss. The low-calorie content of green mango makes it an ideal dish for those who are trying to lose weight.
- It is rich in antioxidants. The presence of Vitamin C and other antioxidants in green mango helps to scavenge the free radicals present in the body. This prevents cell damage and slows down the aging process.
- It lowers cholesterol. The fiber present in green mangoes helps to reduce cholesterol levels in the body.
- It protects against cancer. The presence of antioxidants and phytochemicals in green mango helps to protect the body against various types of cancer.
- It boosts immunity. The vitamins (Vitamins C, A, B, and folate) and minerals present in unripe mango help to boost the immune system.
- It improves digestion. The fiber present in green mango helps to improve digestion and prevents constipation.
- It is a good source of energy. The carbohydrates present in green mango provide the body with energy.
Side Effects of Eating Too Much Unripe Mango
Green mango is a healthy and delicious fruit that can be enjoyed by people of all ages. However, while it has tons of health benefits, eating in excess can cause side effects.
Too much green mango can lead to digestive issues like stomach aches, cramps, indigestion and diarrhea. Some mango species can cause itchiness in the throat.
Avoid any complications by eating green mangoes moderately. Having one mango every other day would be enough to gain the health benefits of the fruit.
Eat Green Mango in Moderation
As the King of fruits, mangoes are a joy to eat. Green mangoes are especially good as snacks, aside from the recipes above, they can be eaten raw with just a little salt to boost their taste.
However, always remember to eat in moderation and if you feel any allergic reaction or pain from eating the fruit, consult your doctor right away.
