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In-season mangoes are the highlighted food in this month’s Heart Healthy Recipes’ newsletter. Featured recipes include a sweet ‘n spicy salsa, tropical smoothie, and a summer grilling recipe.

Also, information on the heart health benefits of mangoes is included.

The mango season is usually from early spring through autumn, with the peak season being July and August.

Health Benefits of Mangoes

Also, the powerful antioxidants in mangoes, like mangiferin and vitamin C, help protect cardiovascular cells from oxidative stress and inflammation.

In addition, mangoes help protect the heart by lowering unhealthy (LDL) cholesterol levels. The dietary soluble fiber found in mangoes may help reduce and maintain healthy (HDL) cholesterol levels. The fiber may also help manage blood pressure and help keep one's weight under control.

Grilled Mangoes

Recipe Ingredients:

2-3 tablespoons extra virgin olive oil (EVOO)

1 teaspoon sea salt (optional)

1 tablespoon lime juice

2 tablespoons honey

Recipe Instructions:

Cut each mango down along one side of the pit and remove the pit (or seed as sometimes referred to). Score the mangoes with a small knife in a grid pattern, without cutting into the skin. Brush lightly with olive oil.

Arrange the mangoes on a preheated grill, flesh side down. Cook for a few minutes (1-2 minutes) on each side until tender and lightly charred.

Remove from the grill and drizzle, fresh squeezed lime juice on top of each mango.

Allow mangoes to cool for approximately 5-10 minutes. If desired, remove skin by gently pushing on mango to separate the flesh from the skin.

Drizzle with warmed honey and serve.

Makes 4 servings.

Mango Salsa

Recipe Ingredients:

½ red bell pepper, stemmed, seeded, and diced

¼ cup red onion, diced

¼ cup cilantro, fresh

Juice and zest of 1 lime

1 garlic clove, grated

½ jalapeño pepper, stemmed, seeded, and minced

Sea salt, to taste (optional)

Recipe Instructions:

Place mangoes in a medium bowl. Add half a red bell pepper, along with red onion. Add the cilantro, lime, garlic, jalapeño, and sea salt (optional).

Mix together gently, seasoning to taste and chill until ready to use.

Makes 4 servings.

Storage: Store in airtight container in the refrigerator for up to two days.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Mango Smoothie

Recipe Ingredients:

½ cup plant-based almond milk or similar

½ cup Greek yogurt

1 medium banana, frozen

1 teaspoon maple syrup

1 teaspoon lime juice, fresh

Recipe Instructions:

Blend all the ingredients on low-speed blender setting, then gradually increase to high. Blend until mixture is smooth.

Makes 2 servings.

For More Recipes with Mangoes:

Mango Cobbler

Tropical Mango Smoothie

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