Mangoes are brimming with vitamins and minerals such as Vitamin C, Vitamin A, Vitamin E and copper, along with an array of polyphenols including quercetin and catechins, which exert antioxidant actions in the body.
Mangoes are very popular when it comes to sweet dishes. However, mango is incredibly versatile and can be used across both sweet and savoury dishes. I especially love it in salads or used in a salsa served with fish.
If you’re a mango lover and would like to see it feature more heavily in your cooking this summer, here I am sharing some savoury ways with mango, starting with a few basics, which can be used to transform dishes!
MANGO BASICS
A mango flavoured mayo, dressing or salsa can easily transform boring dishes into something incredibly delicious and interesting.
Homemade Mango & Chilli Mayo – perfect for prawns/seafood, roasted sweet potato or potato salad.
Ingredients
1 ripe mango, flesh and skin removed, pureed using a blender
2 egg yolks, at room temperature
1 1/4 cups macadamia nut oil
2 tbsp. apple cider vinegar or lime juice
sea salt
pinch chilli flakes, optional
Method
In a food processor or blender, add the egg yolks and apple cider vinegar/juice and blend until smooth.
With the motor running, slowly add the macadamia nut oil, until emulsified, adding extra oil if needed.
Once a smooth consistency is reached, add the mango and optional chilli flakes, and blend until well combined, season to taste.
Spoon into a serving bowl, cover and place in the fridge until needed.
Mango Salad Dressing – delicious served on a leafy green avocado salad, as a ‘poke’ bowl dressing or with chicken and avocado.
Ingredients
1-2 mangoes, skin and seed removed, diced
2 tbsp. coconut oil, melted
1 tbsp. dijon mustard
1 tbsp. apple cider vinegar
2 tsp. honey
pepper, to taste
Method
Add all ingredients into a blender and blend until smooth, adjust sweetness to suit. Use immediately or store in the fridge for 1-2 days.
Thai Mango Salsa – use this spicy salsa as a topping on fish/chicken, served alongside salmon or tossed through cooked soba noodles for an express salad.
Ingredients
1-2 mangoes, skin and seed removed, finely diced
1/2 red onion, skin removed, finely diced
1/4 cup cashews, finely crushed
1 long red chilli, finely sliced
1/2 bunch mint, finely sliced
1 tbsp. extra virgin olive oil
1-2 tsp. fish sauce
1-2 tsp. soy sauce
1 tbsp. lime juice
1-2 tsp. honey, adjust to suit
Method
In a bowl combine mango, red onion, cashews, mint leaves and chilli.
In a small bowl, mix together, olive oil, fish sauce, soy sauce, honey and lime juice, adjust to suit.
Pour the dressing over the mango salsa and combine well. Serve immediately or cover and place in the fridge.
Mango, Roasted Capsicum, Feta and Basil Oil Salad – this salad is beautiful as is or served alongside your protein of choice.
Serves 4
Pre: 15min
Cook: n/a
Ingredients
Salad
1 large mango or 2 small, skin and pip removed, diced
150g raw rice, cooked and drained
1 jar red capsicum strips, chopped or 1 whole capsicum, roasted, de-skinned and cut into strips
¼ cup macadamia nuts, toasted and chopped
100g feta cheese, crumbled
squeeze lemon juice
handful baby spinach or rocket leaves
salt and pepper, to taste
Basil oil
1 bunch basil, leaves washed
1/3 cup extra virgin olive oil
Method
To make the basil oil, add basil and olive oil to a blender, blend until smooth and well combined. Set aside.
In a large bowl, combine rice, mango, capsicum, macadamia nuts, feta, baby spinach/rocket and a squeeze of lemon juice.
Pour over the dressing and mix well. Season with salt and pepper.
Serve immediately or keep in the fridge until needed.
Mango & Chilli Marinated Chicken with shaved Zucchini and Coconut Salad
Serves 4
Pre: 20min or 4 hours
Cook: 10-15min
Ingredients
4 chicken thighs, trimmed
Marinade
1 large mango, skin and seed removed, diced
1-2 tbsp. turmeric, powder
1 tbsp. fresh ginger, grated
1 long fresh chilli diced or pinch cayenne pepper
1 tbsp. soy sauce
1 tbsp. honey
juice of 1 lime
Salad
2 zucchini, cut into ribbons
¼ cup coconut flakes
½ bunch mint or coriander, leaves washed and chopped
1 tbsp. lime juice
1 tbsp. extra virgin olive oil
salt and pepper, to taste
Method
In a blender add all of the marinade ingredients and blend well. Adjust sweetness and saltiness to suit.
Cover chicken thigh with the mango sauce and let marinade for 4 hours, if time permits.
Heat a frying pan with extra virgin olive oil, add chicken and cook on each side approx. 3-5min until cooked through. Take off the heat and set aside to rest for 5min.
To make the salad, gently combined all of the ingredients in a bowl and mix well., season to taste.
Serve chicken thighs with the zucchini salad.
