What’s a summer without a BBQ, and why not spice it up a bring something new to the table. Grilled Mango with Jalapenos. To keep the dish savoury Aaron McCargo used cayenne, lime and jalapenos, while grilling the mango balances it all as it brings their natural sugars out and leaves them tender and sweet 1.
Mango is a beautiful, sweet, soft fruit perfect for the summer. It has a wide range of health benefits. Here are few of many benefits mango has to offer;
Anti-oxidants are a powerful health benefit, recent studies have shown extracts of mango (mangiferin) to protect against breast cancer, colon cancer, and HIV. Reactive oxygen species, or ROS, which are free radical produced in normal energy production can be reduced by mangoes 2. The cells in your tissues can stay healthier for longer and may even reduce the risk of abnormal cell growth, seen in illnesses such as cancer. Mango can protect the integrity of red and white blood cells, enhance oxygen delivery, improve immunity, and overall health3.
Mango contains a high amount of Vitamin A which is known to be essential for eye health. Eating this fruit can maintain better vision and even be able to see better in near darkness4.
Carotenoids are very beneficial for skin health, keeping the skin hydrated and plump with a healthy glow. Mangoes contain high amounts carotenoids, which is why they have a vibrant colour5.
This amazing recipe by Aaron McCargo will be a hit at your next summer BBQ! It takes a total of 20 minutes, 15 minutes prep time and 5 minutes of cooking time. This will make about 6-8 servings.
All you need is:
- 3 mangoes
- Kosher salt and freshly ground black pepper
- Cayenne pepper, to taste
- Extra-virgin olive oil, for drizzling
- 1 lime, halved
- 1/2 cup Mexican crema (or 1/3 cup sour cream mixed with 2 tablespoons milk)
- Thinly sliced jalapeno peppers and fresh cilantro, for topping
Then all you simply do is:
Preheat a grill to medium. Peel the mangoes and cut the flesh from the pit in large flat slices; lay on a baking sheet. Season the mango slices with salt, black pepper and cayenne and drizzle with olive oil. Turn the slices over and repeat.
Grill the mango slices, turning once, until well marked, 2 to 3 minutes total. Transfer to a platter and squeeze the lime juice on top. Drizzle with the crema and top with jalapenos and cilantro6.
Recipe courtesy of Aaron McCargo, Jr. for Food Network Magazine.
Photograph by Yunhee Kim
1 Food Network. Fresh, Healthy Summer Recipes. [online] Available at: http://www.foodnetwork.com/grilling/healthy/photos/fresh-healthy-summer-recipes [Accessed 18 Jan. 2018].
2 Ma, X., Wu, H., Liu, L., Yao, Q., Wang, S., Zhan, R., Xing, S. and Zhou, Y. (2011). Polyphenolic compounds and antioxidant properties in mango fruits. Scientia Horticulturae, 129(1), pp.102-107.
3 Pardo-Andreu, G., Dorta, D., Delgado, R., Cavalheiro, R., Santos, A., Vercesi, A. and Curti, C. (2006). Vimang (Mangifera indica L. extract) induces permeability transition in isolated mitochondria, closely reproducing the effect of mangiferin, Vimang’s main component. Chemico-Biological Interactions, 159(2), pp.141-148.
4 Perusek, L. and Maeda, T. (2013). Vitamin A Derivatives as Treatment Options for Retinal Degenerative Diseases. Nutrients, 5(7), pp.2646-2666.
5 Sogi, D., Siddiq, M. and Dolan, K. (2015). Total phenolics, carotenoids and antioxidant properties of Tommy Atkin mango cubes as affected by drying techniques. LWT – Food Science and Technology, 62(1), pp.564-568.
6 McCargo, A. Grilled Mango With Jalapenos. [online] Food Network. Available at: http://www.foodnetwork.com/recipes/aaron-mccargo-jr/grilled-mango-with-jalapenos-recipe-1973193 [Accessed 18 Jan. 2018].