Healthy Frugal Food:Mango

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Mangoes are rich in essential nutrients and antioxidants that prevent premature aging, boost the immune system and generally improve overall health. They are rich in vitamins A (beta-carotene), B6, C & K, potassium, calcium, phosphorus, magnesium, copper, iron, zinc, fiber and vitamin E.

Fiber is wonderful for weight loss, colon health, and lowering levels of bad cholesterol.

B6 lowers the risk of kidney stones, and improves cardiovascular health and brain function.

Vitamins E and A are powerful fighters of free radicals, which reduce the risk of developing cardiovascular disease, certain cancers, and may even improve vision.

Vitamin K is important for normal clotting of the blood and it keeps your bones strong and healthy.

Magnesium is essential for proper nervous, muscular and cardiovascular functioning. Studies suggest it plays a role in reducing the risk of metabolic syndrome, lowering blood pressure, and assisting in weight loss.

Mangoes are high in natural sugar, but low in glycemic load, meaning they do not affect blood sugar like many other fruits with high natural sugar content.

This powerhouse food is inexpensive, tasty and versatile to use.

Here are two wonderful recipes to try at home. One is for a facial scrub to make your skin soft and glowing with health. The other is for a wonderful mango salsa. Enjoy!

Mango Facial Scrub

1/4 Mango
1 teaspoon Honey
1 teaspoon Almond Meal

Mash the mango very well with a fork.
Stir in the honey, then add the almond meal.
Make it the consistency of a paste that you can spread and massage on freshly cleansed skin.
After gently massaging for 5-10 minutes, remove the paste with a warm washcloth, and pat your skin dry.

Mango has enzymes that give the skin a healthy glow. Almond meal is a gentle but effective exfoliant, which will slough off dead skin cells and restore your complexion. Honey acts as a mild buffer and humectant, adding vital moisture to the skin.


Spicy Chiles with Mango Salsa

You will need:
6 large poblano or Anaheim peppers
1/2 medium white onion, peeled and cut into rings
2 ripe mangos, peeled, pitted, sliced and divided
6 ounces Colby Jack or Pepper Jack cheese, cut into 12 strips
1 tablespoon lime juice
1 very small chipotle pepper
1 teaspoon canned adobo sauce
A few snips from a sprig of fresh cilantro

Grill peppers and onions over high heat. The peppers should be well-charred and the onions lightly- charred. Place the peppers in paper bag. Fold the top over several times. Set aside for 20 minutes.

Remove the peels from the peppers by rubbing them gently with your fingers. Make a slit the length of the pepper, and carefully remove the seeds and membranes.

Place 2 large mango slices and 2 cheese strips inside each pepper. Place on large piece of heavy-duty aluminum foil and grill over medium heat for 5 to 10 minutes, or until the cheese is melted. Remove them from the grill and keep them warm.
Chop 1/2 cup mango.

Puree grilled onions, remaining mango, lime juice, chipotle peppers and adobo sauce until smooth.
Season to taste with salt and stir in chopped mango.

Place a small amount of mango salsa on each serving plate and top each pepper with additional salsa and snipped cilantro.
This takes about 20 minutes of preparation time and 5-10 minutes of cooking time. So fast, simple and delicious!


Irene Helen Zundel is a freelance writer, educator and mother, and an expert in child development, home schooling and creative parenting and home making. Visit her online at http://www.irenehelenzundel.com

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