How to Meal Prep with Mangoes + Examples

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Meal prepping with mangoes may not be as easy compared to other fruits that are locally grown in the country. Also referred as the “King of the Fruits”, mango is one of the delicious seasonal fruits grown in the tropics.

Mango is one of the most popular and nutrition-rich fruit with extraordinary flavor, aroma, taste, and heath advancing qualities, making it numero-uno among new practical sustenances, regularly marked as “super natural products”.

Mangoes are definitely a treat among those who have a sweet tooth!  A cup full of this fruit is only 100 calories. But should you try to eat them unripe, then you’ll get an extremely sour taste.

Benefits

  • Prevents Cancer
  • Lowers Cholesterol
  •  Clears the Skin
  •  Improves Eye Health
  •  Alkalizes the Whole Body
  • May Help with Diabetes
  • Promotes Healthy Sex
  • Improves Digestion
  • Helps Fight Heat Stroke
  • Boosts the Immune System

How to Select

  • Hold the fruit and select the one that is heavy for its size.
  • Look out for plump mangoes and avoid flat ones that could be stringy which will make it hard to eat.
  • Don’t base your choice on color as this is not the best indicator of ripeness.
  • Press the fruit and feel if the mango is a little soft.
  • Do this process like how you select other produce such as peaches or avocados which become softer as they ripen.
  • Smell the stem ends where a fruity aroma is exuded in ripe mangoes.
  • The red color that appears on some varieties is not an indicator of ripeness. Always judge by feel.

How to Store

  • Leave mangoes at a room temperature until ripe.
  • Once ripe, place the fruit in a plastic bag then refrigerate.
  • Whole mangoes can last up to 5 days.
  • Place peeled and cubed mangoes in airtight containers. These will last for a few days.
  • To Freeze:
    • Wash, peel and slice mangoes.
    • On a cookie tray, arrange the sliced mangoes in a single layer.
    • Place in the freezer.
    • Once frozen, transfer to airtight containers or heavy-duty bag and return to freezer.
    • Foods kept constantly frozen at 0 degree Fahrenheit will keep safe indefinitely.

Tips for Preparing Mangoes

  • Grip the mango on one side and start slicing on either side of the seed. You will end up with 3 sliced parts of the mangoes, 2 equal parts and 1 with the seed.
  • Hold one sliced part and start cutting its flesh in a horizontal and vertical pattern without cutting through the skin.
  • Then invert the whole half to push out the cubes.

Mangoes Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 3 cups (570g) cooked quinoa
  • ¾ cup (93g) onions, diced
  • ¾ cup (122g) mango, diced
  • ¾ cup (114g) red bell pepper, diced
  • 1 cup (189g) black bean
  • 1 tbsp (0.1g) fresh parsley, chopped (save some for garnishing)
  • ⅓ cup homemade vinaigrette

Instructions

  • Place the quinoa in a large bowl and add the onions, , mango, bell pepper, black beans, and parsley.
  • Pour the homemade vinaigrette dressing over the quinoa salad and stir to combine.
  • Garnish with parsley before serving.
  • This salad is good served at room temperature or chilled.
  • Enjoy!

Ingredients

  • 2­3 Mango (medium size, peeled, diced bite size)
  • 2­3 Avocado (medium to large, peeled, diced bite size)
  • 1­2 (stalk, small diced (optional))
  • 1/4 Cup Pine Nuts (toasted)
  • 1/2 lbs Pasta (penne or farfalle)
  • Cilantro Lime Dressing
  • 1 Cup (fresh leaves, more for garnish)
  • 1/2 Jalapeno (seeds scraped off, skip if you don’t like spicy)
  • 3 Lime (about 1/3 cup lime juice)
  • 1 tsp (dried)
  • 1/4 Cup
  • 1/2 tsp (adjust per taste)
  • Celery
  • Cilantro
  • Oregano
  • Olive Oil
  • Salt and Black

Instructions

  • Bring pot of water to rolling boil, season with salt and cook pasta until just al­dente (10­12 minutes). Or follow direction of cooking pasta on the package.
  • While pasta is cooking, in a food processor jar, combine all cilantro lime dressing ingredients and pulse to a well blended dressing. Transfer to a bowl and set aside.
  • Once pasta has cooked, run it through cold water, drain well, then transfer it to a wide salad bowl, add half of the cilantro­lime dressing, toss well and set aside to cool completely. (or refrigerate to cool faster. )
  • Add diced avocado, mango, celery (if using), rest of cilantro lime dressing, fresh chopped cilantro, and toss well. Top with toasted pine nuts, serve immediately or refrigerate until ready to serve!

Ingredients

  • 4 tablespoons olive oil, divided
  • 1 tablespoon annato seeds (see notes)
  • 1 (14-ounce) can coconut milk
  • ½ cup roughly chopped mango
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon plus 1 teaspoon honey, divided
  • 1 (approximately 3¼-pound)
  • whole cut up chicken, bone-in, skin-on
  • sea salt and freshly ground black pepper

Instructions

  • In a small saucepan, over low heat, gently simmer the annato seeds with 2 tablespoons of the olive oil. Once the oil is a golden-reddish color, turn off the heat. This should only take a couple of minutes. Strain the oil into a small bowl, and discard the seeds. Set the oil aside.
  • Add the coconut milk and mango to a blender and purée until smooth, about 10 seconds. Pour this mixture into an approximately 9 x 13 x 2-inch baking dish and then stir in the cayenne pepper, and the 2 tablespoons of the annato seed oil you just made.
  • Add the chicken pieces, being sure each one is well coated with the marinade. Cover tightly with plastic wrap and refrigerate for at least 6 hours, and ideally overnight.
  • After the chicken has marinated, preheat the oven to 450 degrees F.
  • Evenly drizzle the remaining 2 tablespoons of olive oil — (the portion that did not cook with the annato seeds) — on a baking sheet. Remove the chicken pieces from the marinade and add them to the baking sheet, with a couple of inches between them. Do not rub the marinade off the chicken pieces, but do let any excess drip off into the baking pan. (Do not throw it out — it will become a sauce later in the recipe.)
  • Season both sides of the chicken pieces generously with salt and pepper, leaving them skin side up.
  • Drizzle 1 tablespoon of the honey evenly over the chicken and place the baking sheet in the preheated 450 degree F oven. Once you see the chicken sizzling, after about 5 minutes, reduce the heat to 375 degrees F. I remove the chicken pieces at various times to avoid overcooking the smaller pieces — the wings should be done after about 15 minutes, the legs and thighs after about 20 to 25 minutes, and the breasts after about 30 to 35 minutes. As you remove them from the oven, place them on a large plate or platter and cover with foil. (They should have a nice golden color when they’re done, and if they don’t, you put them under the broiler just to brown them, about 30 seconds.)
  • While the chicken is baking, add the remaining marinade to a small saucepan. Mix in the last teaspoon of honey and bring to a boil. Let it boil for about 30 seconds, then turn the heat to low and simmer gently for about 10 minutes. Season to taste with salt and pepper and serve it with the chicken.

Tools You Can Use

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