A fresh mango is brimming with vitamin C, potassium, fiber and vitamin A, but the fruit is not always in season or available. Steamed mangoes can be just as nutritious as fresh ones, and you can make and store them when fresh mangoes are in season. You can add steamed mango to a variety of recipes, and the fruit will enhance the flavor and nutrition. Steaming a mango is a simple process that takes just a few minutes and requires minimal supplies.
Steamed Fruit
When you steam fresh fruit, the nutrients are retained, and you are able to enjoy the flavor of in-season fruits year-round. Most steamed fruits are also just as flavorful as the fresh varieties, and can be enhanced with your favorite seasonings. Mangoes are a healthy fruit to steam because they supply a range of vitamins and minerals that are essential for your health. A serving of steamed mango counts toward your daily requirement of at least two servings of fruit. Freezing steamed fruit is one way to increase your fruit intake during winter months when many varieties are no longer in season.
Instructions
Peel your mango, and chop it into chunks. Transfer your chopped mango to a steamer basket. In a pot, heat two or three inches of water to boiling. Carefully set the steamer basket over the boiling water. Do not allow the water to touch the steamer basket or the mango. Cover the pot and steam the mango for 10 to 12 minutes, or until the fruit is soft. Remove the fruit from the heat and cool the mango completely. Serve as is, or puree and/or freeze for future use.
Recommendations
Mangoes can be difficult to peel. Slice your mango in half and cut out the pit. Use a sharp paring knife to make a series of crosswise cuts in the fruit. Turn the peel inside out and slice the cubes off the peel. Make the cubes bite-sized, which will help prevent them from getting overcooked and mushy while they are steaming. Add spices, such as cinnamon or cloves, to enhance the taste of your steamed mango. Sprinkle your spices on the mango chunks before setting the steamer basket over the boiling water.
Uses
Steamed mango makes a nutritious first food for an infant. If you have a baby at home, mash the steamed mango with a fork and offer your little one small bites. Replace a portion of the oil or butter in your favorite baked goods with pureed steamed mango. It will boost the nutrition and flavor and reduce the fat content. Add cubes of steamed mango to a bowl of oatmeal or stir it into a serving of yogurt for additional ways to use the fruit.
References
- The Joy of Jams, Jellies and Other Sweet Preserves; Linda Ziedrich
- Stocking Up: The Third Edition of America's Classic Preserving Guide; Carol Hupping
- USDA Nutrient Database: Mango
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