Alphonso Mango Overview:
Alphonso mango, often referred to as the "King of Mangoes," is a premium variety originating from India, primarily grown in the western region, especially in Maharashtra's Ratnagiri and Devgad districts. It is prized for its vibrant golden-yellow color, creamy texture, and rich, sweet flavor with a hint of citrus.
Health Benefits of Alphonso Mango
- Rich in Nutrients: Contains vitamins A, C, and E, essential for skin health and immunity.
- Boosts Digestion: High in fiber, aiding digestion and preventing constipation.
- Supports Eye Health: The presence of vitamin A supports good vision.
- Antioxidant Properties: Protects against free radical damage due to its polyphenols.
- Enhances Immunity: Vitamin C and other antioxidants strengthen the immune system.
Nutritional Value of Alphonso Mango (per 100g)
- Calories: 60 kcal
- Carbohydrates: 15g
- Sugars: 14g
- Fiber: 1.6g
- Vitamin C: 36 mg (40% of daily requirement)
- Vitamin A: 54 mcg (6% of daily requirement)
- Potassium: 168 mg
- Fat: 0.4g
- Protein: 0.8g
How to Eat Alphonso Mango
- Fresh and Raw: Simply slice the mango, remove the seed, and enjoy the juicy flesh.
- In Smoothies: Blend Alphonso mango with yogurt or milk for a creamy, sweet smoothie.
- As a Dessert: Use in ice creams, sorbets, or traditional Indian sweets like mango shrikhand.
- In Salads: Combine with greens, avocado, and lime dressing for a tropical salad.
- With Curd Rice: Fresh mango pieces complement the creamy texture of curd rice.
Taste Profile
- Sweetness: High with slight citrus undertones
- Texture: Creamy, pulpy, and non-fibrous
- Aroma: Intense, tropical, and fruity
- Aftertaste: Lingering sweetness with a slight tang
5 Indian Recipes Using Alphonso Mango
1. Aamras (Serves 4)
- Alphonso Mangoes: 4
- Sugar: 3 tbsp (adjust to taste)
- Cardamom Powder: ½ tsp
- Water or Milk: ½ cup
- Saffron (optional): A few strands
Method:
- Peel and chop the mangoes.
- Blend them with sugar, cardamom powder, and milk or water until smooth.
- Garnish with saffron strands and serve chilled.
2. Mango Lassi (Serves 2)
- Alphonso Mangoes: 2
- Yogurt: 1 cup
- Sugar: 2 tbsp
- Cardamom Powder: ½ tsp
- Ice Cubes: 4-5
Method:
- Blend the mango pulp, yogurt, sugar, and cardamom powder.
- Add ice cubes and blend until creamy.
- Serve cold, garnished with saffron or mint.
3. Mango Rice (Serves 3)
- Cooked Rice: 2 cups
- Alphonso Mango: 1 (sliced)
- Mustard Seeds: 1 tsp
- Curry Leaves: 8-10
- Green Chilies: 2 (slit)
- Turmeric Powder: ¼ tsp
- Salt: To taste
- Oil: 2 tbsp
Method:
- Heat oil in a pan, add mustard seeds, curry leaves, and chilies.
- Add turmeric and sliced mango. Cook for 2-3 minutes.
- Mix in cooked rice and salt. Stir well and serve.
4. Mango Shrikhand (Serves 4)
- Alphonso Mango Pulp: 1 cup
- Thick Yogurt (Hung Curd): 2 cups
- Sugar: 4 tbsp
- Cardamom Powder: ½ tsp
- Saffron: Few strands
Method:
- Mix saffron in warm milk and set aside.
- Whisk yogurt and sugar until smooth.
- Add mango pulp, cardamom powder, and saffron milk.
- Chill for 2 hours and serve garnished with nuts.
5. Mango Kulfi (Serves 6)
- Alphonso Mango Pulp: 1.5 cups
- Condensed Milk: 1 cup
- Fresh Cream: 1 cup
- Cardamom Powder: ½ tsp
- Pistachios: 2 tbsp (chopped)
Method:
- Blend mango pulp, condensed milk, and cream until smooth.
- Add cardamom powder and chopped pistachios.
- Pour into molds and freeze for 6-8 hours.
- Serve chilled.
5 Non-Indian Recipes Using Alphonso Mango
1. Mango Smoothie Bowl (Serves 1)
- Alphonso Mango: 1
- Banana: 1
- Yogurt: ½ cup
- Granola: ¼ cup
- Berries: For topping
- Honey: 1 tbsp
Method:
- Blend mango, banana, and yogurt until smooth.
- Pour into a bowl and top with granola, berries, and honey.
2. Mango Avocado Salad (Serves 2)
- Alphonso Mango: 1 (cubed)
- Avocado: 1 (cubed)
- Lime Juice: 2 tbsp
- Olive Oil: 1 tbsp
- Salt & Pepper: To taste
Method:
- Combine mango and avocado in a bowl.
- Drizzle with lime juice, olive oil, salt, and pepper.
- Toss gently and serve.
3. Mango Sorbet (Serves 4)
- Alphonso Mango Pulp: 2 cups
- Lemon Juice: 2 tbsp
- Sugar: ½ cup
- Water: ½ cup
Method:
- Dissolve sugar in water over low heat.
- Cool the syrup and blend with mango pulp and lemon juice.
- Freeze for 4-5 hours, stirring occasionally for a creamy texture.
4. Mango Cheesecake (Serves 8)
- Alphonso Mango Pulp: 1 cup
- Cream Cheese: 250g
- Sugar: ½ cup
- Gelatin: 1 tbsp
- Biscuit Crumbs: 1½ cups
- Butter: ½ cup
Method:
- Mix biscuit crumbs with melted butter and press into a cake tin.
- Dissolve gelatin in warm water.
- Beat cream cheese and sugar, then add mango pulp and gelatin.
- Pour onto the biscuit base and chill overnight.
5. Mango Mojito (Serves 1)
- Alphonso Mango Pulp: ½ cup
- Lime: 1 (sliced)
- Mint Leaves: 10-12
- Soda Water: 1 cup
- Sugar: 1 tbsp
Method:
- Muddle lime slices, sugar, and mint leaves.
- Add mango pulp and ice cubes.
- Top with soda water and mix gently.