I came across this recipe first in skribles blog and really I love it too much and I added it in my to-do-list.
Fortunately, Monthly Mingle - Mango Mania Event was announced by Whats for lunch honey? and Healthy Cooking - A cookbook Giveaway Event by funnfood and Announcing Sweet Series - Cool Desserts hosted by Paajaka and i felt this salad is a healthy dish and suits up all the three events. So i hurried up to my kitchen and tried out this mango fruit custard and it’s my entry to Monthly Mingle - Mango Mania event and Healthy Cooking - A cookbook Giveaway Event and I like to send in this entry also for Announcing Sweet Series - Cool Desserts hosted by Paajaka.
Mango Nutrition Information
Mangoes are very low in Saturated Fat, Cholesterol and Sodium. They're also a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.
For those who are physically active, whether working out or constantly on the go, mangos are a great way to replenish that lost potassium.
An average sized mango can contain up to 40% of your daily fiber requirement. If you are eating your mango-a-day, irregularity is not a problem for you! Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels.
Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment we experience during and after our daily mango ritual!
Mango is rich in Vitamin C and Vitamin A. Vitamin C content is more in raw mango as compared to that in ripe mango. It also has traces of Vitamin E, Vitamin B and Vitamin K.
The dulcet, juicy insides of the mango pack a nutritional punch. Its characteristic orange color is a clue to its storehouse of beta carotene (Vitamin A). Ripe mangos hold the highest levels of beta carotene, while green mangos are higher in Vitamin C. These antioxidant carotenoids are known for their protective power against certain cancers. Mangos also supply ample potassium, making them ideal for hypertensive patients or anyone looking to replenish energy after physical activity.
Mangoes are high in antioxidants, low in carbohydrates (although they are about 15% sugar – but good sugar!) and like other yellow/orange fruit such as pumpkin and carrot; they are an excellent source of beta-carotene (Vitamin A). They also contain Vitamin E and selenium which help protect against heart disease and cancer. You can obtain 40% of your daily fibre intake from a mango.
We all know the importance of fiber in our diets. If you are eating your mango-a-day, irregularity is not a problem for you and so we'll spare the gruesome details regarding constipation, piles and spastic colon. Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels.
The nutritional value of mango makes it good for weight gain, eye disorders, hair loss, heat stroke, prickly heat, diabetes, bacterial infections, sinusitis, piles, indigestion, constipation, morning sickness, diarrhea, dysentery, scurvy, spleen enlargement, liver disorders, menstrual disorders, leucorrhea, and vaginitis.
Mango, being high in calories and carbohydrates, is good for those who are trying to gain weight. The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties. Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia. Mango is believed to be effective in relieving clogged pores of the skin.
Benefits of Eating Fruits:
Fruit is one of the most healthy and natural foods in existence. There are thousands of different types of fruit available to eat, all of which provide us with strong health benefits. Fruit contains a large number of naturally occurring vitamins, minerals and plant phytochemicals that help benefit health. It has also been shown that eating the whole fruit or juice is best to gain the benefits rather than taking supplements to provide each nutrient separately.
It has been recommended that we should be eating at least 5 pieces of fruit every day in order to gain the full health benefits of eating fruit.
Fruit can also benefit many people wanting to lose weight. Energy consumption is thought to be mainly influenced by the palatability, fiber content, density of energy and the variety of foods. Eating fruit has the benefit of affecting some these factors. Fruit is also low in sodium so they help reduce the chance of gaining water weight.
Providing you are eating about one-third of the diet as fruits & vegetables, you should notice rapid weight loss because the ample fruit consumption helps fill the stomach faster encouraging less high calorie foods to be consumed. The total calorie consumption will automatically reduce even if we are eating plenty of fruit and vegetables. There is such a variety of fruits available that many can be freely eaten without consuming too many calories thereby controlling weight more effectively.
Potential Health Benefits of Eating Fruits...
• potential for weight control
• more energy for exercising
• reduced risk of cardiovascular diseases
• reduced risk of developing cancers
• lower blood pressure
• potential to lower cholesterol
• reduced change of developing type 2 diabetes
• potential to slow down age process
Source: www.organicfood.com.au and www.articlesbase.com and www.somaliview.com/HealthandEnviron/benefitsofeatingfruit.htm
Ripe and Juicy Mangoes - 3
Milk – 500ml
Cardamom Powder – ½ tsp
Honey / Sugar – 5 tbsp (U can use either honey or sugar and i used honey)
Corn flour: 2 tbsp
Custard Powder – ½ tbsp
For Topping Up:
Apple, Grapes, Mangoes, Peers (chop all the fruits into small pieces) – ½ cup
Wash and peel the skin of mangoes and chop it into small pieces. Add this to a juicer with 2 tbsp of honey / sugar and a little milk and blend it to a thick and smooth puree.
Add 2 tbsp of corn flour, custard powder, the remaining honey / sugar and cardamom powder in 50 ml of milk and stir it well so that no lumps are found.
Heat the remaining milk without adding water and bring it to boil. Once it starts to boil, switch off the flame. Now add the dissolved corn flour and custard powder mix to this milk and blend it well without forming any lumps. Bring this milk to boil again in a simmer flame for 5 to 7 minutes. Keep stirring it. Switch off the flame after 5 to 7 minutes. Let this milk to cool for about 20 minutes.
Add the blended mango puree to this milk and stir it well. Top up the dish with chopped fruits and let it refrigerate for 3 hours. Mix the chopped fruits well and serve it chilled in a bowl.
I like to send in this entry also for WBB - Summer Feast hosted by Sia.