I look forward to mango season, when perfectly ripe, sweet mangoes are easy to find in the markets. Their juicy, tropical flavor adds a refreshing twist to everyday dishes. Tossed into a quick coleslaw, mango brings a touch of natural sweetness and vibrant color, transforming it into a light, satisfying vegetarian salad that’s perfect for a warm evening.
Here are some tips on how to handle a mango. Mangoes continue to ripen after they are picked. Keep them at room temperature until they yield to gentle pressure. To speed up the ripening, place mangoes in a covered bowl or paper bag.
A quick way to cube mango flesh is to place the mango on a cutting board upright with the narrow side facing you. Slice off each side of the mango as close to the seed as possible. Hold the mango half in the palm of your hand skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so that the cubes pop up. Slice the cubes away from the skin.
HELPFUL HINTS:
Ripe peaches can be used instead of mangoes.
Pecans or almonds can be used instead of walnuts.
Any type of onion can be used.
COUNTDOWN:
Prepare and assemble all vegetables in a bowl.
Add the oil.
Add vinegar, sugar and mayonnaise.
SHOPPING LIST:
To buy: 1 ripe mango, 1 bunch scallions, 1 red onion, 1 green bell pepper, 1 bag shredded cabbage, 1 red bell pepper, 1 bag plain unsalted walnuts, 1 bottle canola oil, 1 bottle apple cider vinegar, 1 bottle reduced-fat mayonnaise.
Staples: sugar, salt and black peppercorns.
Mango Coleslaw
Recipe by Linda Gassenheimer
5 cups shredded cabbage
1/4 cup thinly sliced scallions
3/4 cup diced red onion
1 cup sliced green bell pepper
1 cup sliced red bell pepper
3/4 cup plain unsalted walnuts
1 tablespoon canola oil
2 tablespoons apple cider vinegar
2 teaspoons sugar
1 cup mango cubes
Salt and freshly ground black pepper
2 tablespoons reduced-fat mayonnaise
Add the cabbage, scallions, red onion, green bell pepper, red bell pepper and walnuts to a large bowl. Add the canola oil and toss to make sure all vegetables are coated with the oil. Add the apple cider vinegar, sugar, mango cubes and salt and pepper to taste. Toss well. Add the mayonnaise and mix all tother. Divide half and serve on two dinner plates
Yield 2 servings.
Per serving: 564 calories (64 percent from fat), 40.2 g fat (3.0 g saturated, 12.8 g monounsaturated), no cholesterol, 16.4 g protein, 44.1 g carbohydrates, 12.7 g fiber, 153 mg sodium.