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Mango Objectives Participant will: 1. Explain a health benefit provided by mangoes. 2. Describe cost- and time-effective strategies for incorporating mangoes into family meals. 3. Explain how to select mangoes. 4. Describe preparation and storage techniques for mangoes, including cleaning, trimming cooking,

and storing. 5. Prepare and taste food that includes mango.

Required Materials: • Recipe ingredients and utensils for demonstrations (see pgs. 7-8). • Lesson handouts (see pgs. 7-8). • Required paperwork for program. Optional Supplemental Materials: Preparation Required: • Practice lesson material so you are comfortable giving lesson. • Practice recipes for demonstrations and understand recipe instructions and techniques. • Gather ingredients and utensils needed for lesson and demonstration. • Pre-chop all fruits and vegetables for recipes before class starts so that you can demonstrate

recipes quickly and efficiently. • Make Mango Coconut Pudding in advance so that it can chill (see recipe pg. 8). • Make copies of handouts – enough for all class participants. • Make copies of paperwork required by program.

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LESSON PLAN Introduction: Time: 2-3 minutes

• Welcome the class and thank them for making time to come. • Briefly introduce yourself and the program. • There was a farmer had a fruit and MANGO was its name-o. Besides the fact that this farmer

walks around singing a silly song about the M-A-N-G-O (think ‘and BINGO was his name-o’), he wears a grin on his face because he knows that mangoes account for half of all tropical fruits produced worldwide!

• Mangoes originated in India and are now grown in almost every tropic or sub tropic country there is. India is the largest producer of mangoes but the fruit is so popular there that less than one percent of what they grow is eaten outside of India. Today there are over 1,000 different varieties of mangos throughout the world.

• Most of the mangos sold in the United States are imported from Mexico, Haiti, the Caribbean, and South America.

• Ask the class: What do mangoes and poison ivy have in common? o The leaves and stems of the mango tree, along with the peel and sap of the fruit contain

the same chemical compound found in poison ivy and poison sumac. If you have a history of allergic reactions with poison ivy you may be susceptible and experience some itching and irritation of the lips, tongue, and gums if you come in contact with the mango peel. If you are susceptible, it may be smart to wear disposable gloves while peeling your mango.

Objective 1: Explain a health benefit provided by mangoes. Time: 1 – 2 minutes

• Ask the class: Does anyone know what is in mangoes that make them a healthy food choice? o Mangoes are an excellent source of vitamins A and C, as well as a good source of

potassium and anti-oxidants. o Mangoes are low in calories, fat, and sodium – stuff we don’t want more of – and high in

fiber – stuff we DO want more of. o Dietary fiber has a protective effect against chronic diseases such as heart disease and

stroke. It may also help prevent certain types of cancer. An average sized mango can contain up to 40% of the daily requirement for fiber.

• Ask the class: Did you ever think of a mango as comfort food? o Mangos have an enzyme that really can make you feel better! In addition to the fact that

they are so full of good vitamins, minerals and anti-oxidants, the enzyme in mangoes, similar to papain found in papayas, act as a digestive aid and contribute to the feeling of well being and contentment.

Objective 2: Describe cost- and time-effective strategies for incorporating mangoes into family meals. Time: 3-5 minutes

• Ask the class: What ways besides fresh have you served mangoes to your family? o Mangoes may be used to make juices, smoothies, mango nectar, as a flavoring and major

ingredient or topping in ice cream and sorbets; added to cereal products such as granola; added to tarts, cakes, and cobblers; used to make fruit salads, salsas, chutneys, and pickles.

o In many parts of the world mango is eaten green mixed with salt, vinegar, black pepper and hot sauce, or ripe in various ways. For example sweet, coconut flavored rice is served with

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sliced mango as a dessert. Ripe mango is popular on a stick dipped in hot chili powder and salt or as a main ingredient in fresh fruit combinations.

• Mangoes contain an enzyme that works very well as a meat tenderizer, making it a great marinade.

• Today we will make and taste a few recipes using mangoes.

Objective 3: Explain how to select mangoes. Time: 2-3 minutes

• Ask the class: Does anyone have any tips on how to pick a good mango? • Mangoes are in peak season from March through September. Mangoes that are exported are

usually picked and shipped green. A green mango is sour and hard rather than sweet and juicy.

• Mangoes vary in size and color. Depending on the variety, their skins may be yellow, orange, red, or green.

• A ripe mango will have a full, sweet smell coming from the stem end. If you don’t smell anything, you won’t taste much either. A ripe mango is ready to eat when it is slightly soft to the touch and yields to gentle pressure, like a ripe peach or avocado. Sometimes the skin begins to wrinkle when the fruit is ripe. The flesh is orange colored and juicy.

Objective 4: Describe preparation and storage techniques for mangoes, including cleaning, trimming, cooking, and storing. Time: 5 minutes

• The taste of a ripe mango has been described as a combination of a nectarine, a pineapple, and an orange. Depending on the variety, the texture may be soft and pulpy like a plum, firm like a cantaloupe, or fibrous.

• The best way to ripen a green mango is to keep it on the kitchen counter at room temperature for a few days. You can ripen them faster by placing them in a brown paper bag with an apple or banana. The ethylene gas naturally produced by the fruit will cause the mangoes to ripen faster.

• Once the mango is ripe, they can be stored in the fridge but are most flavorful at room temperature. They will then keep in a plastic bag in the refrigerator for about four or five days.

• The skin of a ripe mango is thick and bitter tasting, so is typically not eaten. • Mangoes have a single flat, oblong pit that can be fibrous or hairy on the surface. It does not

separate easily from the slippery pulp and can be intimidating the first time you try to cut into the mango to get to the flesh.

• Demonstrate cutting a mango using the following chart as a guide. o NOTE: due to copyright issues, the chart is not intended as a handout – it is only intended

to help you, the educator. DO NOT use the chart as a handout!

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Easy Slices

1. With a sharp thin-bladed knife, cut off both ends of the fruit.

2. Place fruit on flat end and peel from top to bottom along curvature of the fruit using vegetable peeler or paring knife.

3. Cut fruit into slices by carving lengthwise along the pit.

With A Spoon

1. Use a sharp knife to slice off mango "cheeks" lengthwise.

2. Separate halves as shown. 3. Use spoon to scoop out fruit from halves.

Cubes

1. Start with the Mango "cheek"; Fillet off its pit lengthwise.

2. Cut ½ " squares by scoring mango with a sharp knife. Do not cut through skin.

3. Turn mango half "inside out," separating cubes. Slice off squares with a knife.

Chart: freshmango.com

Do  not  m

ake  copies  

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Objective 5: Prepare and taste food that includes mango. Time: 20 minutes

• What could taste better than a plain, ripe, juicy mango? A plain, ripe, juicy mango mixed with all kinds of other good foods, of course!

• Mangoes taste great first thing in the morning in your breakfast smoothie, at lunch in a quick to make and nutritious salad, in a salsa for your baked or grilled chicken for dinner, and in the evening dessert.

• This smoothie hits the spot any time of day. Demonstrate Mango Smoothie (see recipe on pg. 7).

• Fresh mangoes make this refreshing salad with a Mexican flare a family favorite. Demonstrate Mango and Jicama Mexican Salad (see recipe on pg. 7).

• Another easy salad is this Mango Lime Bean Salad. This one is super easy to put together and take along for a perfect work lunch. Demonstrate Mango Lime Bean Salad (see recipe on pg. 8).

• Mango salsa is the perfect accompaniment to Mexican flavored chicken and fish dishes. Demonstrate Mango Salsa (see recipe on pg. 8).

• The sweet juicy nature of a perfectly ripe mango makes it perfect for dessert. The family will love this pudding! Demonstrate Mango Coconut Pudding (see recipe on pg. 8). Have some previously made and chilled for tasting.

Conclusion: Summary Time: 5 minutes

• Mangoes, the number one fruit sold in the world today, are a tasty, low calorie way to get vitamins A and C, potassium, and fiber. They are at their peak from March through September.

• Ask the class: What did you learn today that you didn’t know about mangoes before taking this class?

• Ask the class: What will you do differently to make mangoes a part of your families’ diet now that you have had this lesson?

• Ask the class: Are there any questions? • Thank you for attending.

Serve samples.

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References:

Bittman M. How to Cook Everything Vegetarian. Hoboken, NJ. Double B Publishing, Inc. 2007.

Parsons R. How to Pick a Peach. New York, NY. Houghton Miffin Company. 2007.

Mayo Clinic, University of California, Dole Foods, Inc. Encyclopedia of Foods. A Guide to Healthy Nutrition. Academic Press. San Diego, CA. 2002.

Wood R. The New Whole Foods Encyclopedia. New York, NY. Penguin Books. 2010.

http://www.fruitsandveggiesmatter.gov/month/banana.html

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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~Mango~ The most popular fruit in the

world!

Mango Smoothie 1 cup plain low-fat yogurt ½ cup skim milk 1 cup chopped mango

2 teaspoons sugar (optional) 4-8 ice cubes

Put mango, yogurt, milk, and sugar into a blender and blend well, then add ice cubes. Pour into individual glasses and serve! Yield: 2 servings (or 1 large serving)

Mexican Mango and Jicama Salad 1 medium mango, peeled and diced 2 cups diced jicama 1 large cucumber, diced ½ small red onion, finely minced ¼ cup cilantro, chopped 2 tablespoons rice vinegar

2 tablespoons fresh lime juice 1 teaspoon ground mustard ¼ teaspoon salt Pinch of cayenne pepper Pinch of paprika

Combine mango, jicama, cucumber, onion, and cilantro in a large bowl. In a small bowl, combine vinegar, lime juice, mustard, salt, cayenne, and paprika. Whisk well and pour over vegetables. Yield: 6 one-cup servings

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

Mangoes are available year round but are at their peak from March through September. A ripe mango will have a full, sweet smell coming from the stem end. If you don’t smell anything, you won’t taste much either. A ripe mango is ready to eat when it is slightly soft to the touch and yields to gentle pressure, like a ripe peach or avocado. Sometimes the skin begins to wrinkle when the fruit is ripe. The flesh is orange colored and juicy.

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Mango Lime Bean Salad 1 mango, peeled and diced 1 (15 oz.) can black beans, drained and rinsed ¼ to ½ red onion, finely diced

½ cup chopped cilantro Zest of 1 lime 2 tablespoons lime juice

Combine all ingredients and serve with tortilla chips, on steamed brown rice, or on top of lettuce greens. Yield: 2 servings

Mango Salsa3 mangoes, chopped 1 bell pepper any color, chopped 5 - 6 green onions, finely chopped 1 bunch cilantro, finely chopped Tortilla chips Combine all ingredients except chips into a medium sized bowl. Serve with tortilla chips.

Mango Coconut Pudding 1 (15 oz.) can light coconut milk 1 ½ cups finely diced mangoes, divided ½ cup sugar ¼ cup cornstarch 1 cup skim milk 1 teaspoon vanilla Combine coconut milk and 1 cup mangoes in medium saucepan. Cook over medium heat 3 to 5 minutes. Add sugar and cornstarch. Cook, stirring constantly until mixture thickens. Add milk and vanilla. Continue cooking and stirring until entire mixture thickens. Pour into serving dishes and refrigerate until chilled and thick. Garnish with remaining mangoes. Yield: 4 servings.

Mangoes are the most popular of all tropical fruits worldwide! This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

Comfort Food Did you ever think of a mango as comfort food? They have an enzyme that really can make you feel better! In addition to the fact that they are full of vitamins, minerals and anti-oxidants, the enzyme in mangoes, similar to the papain found in papayas, act as a digestive aid and contribute to feelings of well being and contentment.