Food, Recipe and Activity of the Week - January 21, 2007
This week's features include:
Food - Mango
Recipe - Frozen mango yogurt
Activity - Aerobics
History
Mangos are native to southern Asia, especially eastern India, Burma, and the Andaman Islands where they have been grown for over 4,000 years. Since ancient times, the mango has been highly praised in its homeland. Through the years mango groves have spread to many parts of the tropical and sub-tropical world where the climate is best for growing mangos. Most of the mangos sold in the US are imported from Mexico, Haiti, the Caribbean, and South America.
Facts
Mangos are the most widely consumed fruit in the world. And yet many in the US still consider them an exotic fruit. As they gain popularity in the US they are becoming a regular in the grocery produce section.
There are more than 1,000 different varieties of mangos throughout the world. Mangos come in many different shapes, sizes, and colors depending on the ripeness of the fruit. Colors range from yellow to green to orange or red. Yet, all varieties have a rich tropical flavor when ripe. The flavor resembles a mix of oranges, peaches, and pineapples, thus the reason for mangos being known as the “king of fruit”.
When selecting mangos for purchase, choose firm, plump mangos that give slightly when pressure is applied. Avoid fruit that is very soft or bruised. With the stem end up, smell the mango. If ripe, it will have a fruity aroma. Color is not always a good indicator of ripeness but most common varieties turn yellow as they ripen.
Leave unripe mangos at cool room temperatures. To speed ripening, place two mangos in a paper bag. Ripened mangos should be stored in the crisper bin of the refrigerator, away from vegetables, for up to five days.
The skins of mangos are inedible, thus knowing how to cut the fruit is important. First wash the mango. Next stand the fruit on one end and make a vertical slice down one side of the pit. Repeat on the other side. Gently peel the flesh away from the pit. Use a paring knife to score the flesh of each half into cubes being careful not to cut the skin. Turn the fruit inside out so the cut fruit pops out. Lastly, cut the cubes off the skin.
Being a tropical fruit, mangos are rich in vitamin C. They are also a low fat source of vitamin E.
Mangos can enhance the flavor of many dishes including mixed fruit salad, stir-frys, omelets, and even meat dishes. For breakfast, try mango muffins or the following recipe for tropical pancakes.
Nutrition Information (per 1/2 mango): 70 calories, 0.5 g fat, 17 gram carbohydrate, 1 g fiber
Ingredients:
Directions:
Peel, pit and chop fruit. Puree with honey and ginger in blender or food processor. Bring puree to boil in small saucepan. Gradually whisk in beaten egg yolk, than set aside to cool. Beat egg whites with salt and cream of tartar until soft peaks form. Gradually beat in sugar until stiff peaks form. Stir yogurt into mango mixture then fold in egg whites. Spoon into a shallow metal pan and freeze until firm, stirring occasionally.
Nutrition Information for 1/6 of recipe: Calories 140; Total Fat 1g; Cholesterol 45mg; Sodium 100mg; Total Carbohydrate 31g; Protein 5g
Has your New Year's resolution of eating healthy and staying active been thrown by the wayside yet this year? Well now is the time to get your motivation back! Just get up and move by doing aerobic exercise. You can do aerobics right in your own home using a home video aerobics tape. However, some individuals prefer the extra motivation of an aerobics trainer. Check out your local gym to see when classes are offered if you need that extra boost.
If you are not already in a regular aerobics routine, it is important to start with a beginners tape or class. Remember to follow the instruction of the trainer as to avoid injury to your knees and ankles. You will find that an aerobic work out can be fun because of the music and the upbeat attitude of the trainer. You will also find that after a good work out you will feel more confident, more alert, and more energetic. An aerobic workout lasting one hour can burn approximately 400 calories. If you maintain a regular aerobics routine, your heart and lung function will improve and you will feel great both mentally and physically.
Adapted from Discovery Health Channel