top of page
  • Writer's pictureHuma Naz

Celebrate Mango Month: Fun facts + 3 Nourishing Recipes, 3 Ingredients Each!

Celebrating my favorite fruit with 3 healthy recipes made with just 3 simple ingredients that can be enjoyed all summer long!

Mangoes are known as the "King of Fruits" for a reason! Aside from being a delicious tropical fruit, they embody nutrition and provide an enjoyable sensory experience making healthy eating fun.

Eating a serving of mangoes as part of a healthy, balanced diet can provide you with many health benefits.They are filled with antioxidants like vitmain C, E, and A, that can help boost our hair and skin health. Mangoes can also benefit our gut health since they provide both insoluble and soluble fiber which support out bowel regularity and help our "good" gut bacteria thrive. You can also get potassium from mangoes which support healthy blood pressure.

Check out some of my favorite ways to include mangoes all summer long:

How to shop for and store mangoes:

From Alphonso to Kent and my favorite Pakistani variety, Chaunsa- there are so many to choose from. Since they all have distinct flavors,it can be fun to hunt for different varietes at your local grocery store or ethnic grocery stores when they are in season starting May.

When shopping for mangoes, avoid wrinkled or bruised options. You may have to pick them up with clean hands or a napkin to see if there are any hidden bruises/punctures. To determine if they are ready to eat, the color isn't always the best indicator of ripeness. Ripe mangoes smell sweet at the stem and when squeezed gently, they feel softer just like avocados or peaches.

Mango is a tropical fruit, so it does not have to be refregerated. Once ripened, you can move them to the refridgerator for up to 5 days to slow down further ripening. I also like to peel, cube, and freeze them for up to 6 months for delicious recipes like mango pops, mango lassi, and more (see below).

Fun ways to enjoy mangoes:

Did you know you can grill mangoes? Every summer, I like to add mango slices on veggie skewers to add color and sweetness to the grill menu. You can also add pureed mangoes to spicy marinades or dressings you may use for protein like salmon or chicken. The taste is enhanced while their texture is preserved.

I always request my mom to make my grandfather's famous Aam ki launji AKA sweet and spicy raw mango chutney. Mangoes can also add a refreshing touch to salads and salsa. Check out some of my current favorite recipes using mangoes below. They are made with just 3 ingredients each and are nutrient-packed!

3 easy and healthy recipes using mangoes

Mango Chia Parfait- 2 servings


  • Milk, 2 cup

  • Chia seeds, 6 tbsp.

  • Diced fresh mango, 1 large mango or 2 small mangoes

  • Optional toppings: yogurt of your choice, unsweetened coconut flakes, diced mango, drizzle of honey

Directions: Blend milk and mangoes until smooth. Divide 3 tbsp. of chia seeds into each serving jar, pour over the mango milk mixture, stir well. Refrigerate for at least 2 hours or more. Before eating, stir well and add toppings if desired.

Side note: You can also blend the chia seeds with the milk and mangoes for creamier texture.

Mango Froyo- About 4 servings


  • Fresh mango, 2 small mangoes diced or 1 large mango

  • Yogurt, 1 cup

  • Drizzle of honey

  • Popscicle mold, medium sized

  • Optional: Diced mango for texture

Directions: Blend mango until smooth. You can either mix yogurt into the mango puree and divide into 4 popscicle molds without overflowing or add mango puree first into each popsicle mold then layer over yogurt.. Add a few diced mangos if desired. Freeze for at least 3 hours or more. Enjoy!

Sparkling Mango Lemonade- 2 servings


  • Chilled sparkling lemon lime water, 2 cups

  • Lemon, 4 slices

  • Pureed mango, 4 tbsp.

  • Ice, optional

  • Optional garnish: mint

Directions: Add a base of 2 tbsp.pureed mango to each serving glass. Then, add 2 lemon slices each, ice, and pour over sparkling water. Garnish with mint if desired.

Hungry for more information ? Check out my previous posts below

Let's connect! Share your mango recipe creations with me on Instagram with the hashtag #doseofnutrition

Recent Posts

See All


Commenting has been turned off.
bottom of page