desang, diabetes diet, diabetic diet, counting carbohydrates, food for diabetes

39

LIVING

making carbs count

Ways to enjoy

Fresh mango is full of flavour and

a great taste sensation on its own.

But you can also use it in quick and

simple recipes to make tasty snacks

and drinks:

Add to smoothies - for a tropical

start to the day, try mango (frozen

works well) with coconut, papaya

or pineapple. Melon and bananas

are also a great combination.

Jazz up your salads - the sweet

flesh makes a great addition to a

refreshing summer plate.

Make a sizzling salsa or zingy

chutney - tasty dips perfect as

side accompaniments.

At their best

While you can find imported

mangoes all year round, peak

season runs from May through to

September. Look for ripe or soon-tobe ripe mangoes

- they'll be slightly

soft to the touch with a fruity aroma.

Not quite ripe? At home, speed the

process up by putting it in a paper

bag at room temperature.

Mangos will continue to ripen

at room temperature, becoming

sweeter and softer over several days.

Once soft, store them in the fridge

where whole mangoes should last

for around five days. You can also

look out for frozen or dried mango

for a tasty snack (aim for no added

sugar varieties).

All cut up

Mango has one long, flat seed in its

centre - work around this to get

the most out of the fruit. One of the

easiest ways is to place the mango

stem side up and cut vertically ¼ in

from the middle. Do the same on

the other side. Next, cut the inside

in a grid formation without going

through the skin. Finally, using a

large spoon, slide it underneath the

flesh to detach the skin and scoop

out the cubes.

For a simple, summery mango

and coriander dressing combine

one large diced mango, juice of one

lime, cup coriander, ½ of a jalapeño

pepper, 3 tablespoons olive oil, a

pinch of salt in a blender and process

until smooth. Thin out with water if

desired. Recipe courtesy of Brandy

O'Neill, Nutmeg Nanny Blog

Nutrition

165g sliced mango contains:

107 calories

3g fibre

25g total carbs (22.5g sugars)

1g protein

25% daily amount of vitamin A

76% daily amount of vitamin C

Sources

www.mango.org

www.healthline.com

www.foodnetwork.co.uk

www.greatbritishchefs.com

www.medicalnewstoday.com

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