- Juanita Weaver-Reiss
Try it Tuesday - Mangoes
A super food?
Mangoes are packed with nutrition. I would put them in the category Super Foods, along with avocados, quinoa, and other super foods.
One cup (165 grams) of sliced mango provides:
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.
One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C.
I love the taste of the mango. When tasting the recipes I made from it, even the popsicles, it is sweet, sugary, but tangy too.
Here are the links on how to cut a mango and recipes
How to cut a manago - https://youtu.be/mDHSf7LVWJA
Mango Salsa recipe - https://www.allrecipes.com/recipe/215631/fresh-mango-salsa/
Mango Chutney recipe - https://www.yummly.com/recipe/Homemade-Mango-Chutney-Simply-Recipes-42993?prm-v1
For popsicles - puree mangoes in blender, freeze in popsicle container.
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