As the summer begins mangoes arrive in the market and the green mangoes fill the market with their awesome smell. Ohh what a lovely aroma it is …..and here is the time to make pickles and other preservations made from the same. Pickles and papads are being done all over. I still remember we used to make all types of summer items when we used to finish our exams and we used to get our holidays.
Here I have made a konkan favorite and my favorite too..I don’t know what it is called in Konkani but here they call it Kolamba. It is made from Totapuri type of green mangoes which are less sour and a bit sweet. It is a sweet and sour accompaniment and you can keep it stored in refrigerator.
“The king of the fruits,” mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and health promoting qualities making it a common ingredient in new functional foods often labeled “super fruits.”
Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,…etc.
Health benefits of Mangoes
■Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
■According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
■Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
■Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
■It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.
■Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
■Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
What do we need:-
2 Totapuri/ Neelam Mangoes, chopped into cubes (remove the seed from the centre) do not remove the outer skin
½ tsp Mustard seeds (rai/sarson)
½ tsp Cumin seeds (jeera)
¼ tsp Asafoetida (hing)
½ tsp Turmeric (haldi)
¼ tsp Fenugreek seeds (methi dana)
2-3 Dry red chillies
2 tbsp Jaggery (palm sugar)
1 tbsp Oil for tempering
Water as required
How do we do it:-
1 Heat oil in a kadhai. Add the mustard seeds and wait till they splutter.
2 Add the cumin seeds, fenugreek seeds, dry red chillies broken, asafoetida, turmeric and put in the chopped mango cubes.
3 Add in 1 cup water and the jaggery and cover it to cook.
4 Cook the mangoes till they become transparent but not mushier.
5 Off the flame and keep it cool.
6 After it comes to room temperature you can store it in air tight containers and keep it in the refrigerator for 15-20 days and use as an accompaniment.