Commonly known as mango, the tropical summer fruit is more than a sweet tooth or an eye candy on the plate.

Ubiquitous in the South East Asia and India, desired by all that can’t grow and consume daily , its exported all over the world for its nutritional benefit and appealing character. Loved by all for its sweet and sour taste, its ultra warm temperament, one a day satisfies all the craving while pumping your body with vitamins and minerals.


  • Vitamin A for skin repair, retinal strength, bones and teeth and immunity.
  • Beta and alpha carotene which fights skin and prostate cancer.
  • Dietary fibre
  • Potassium for monitoring heart rate and BP


  • Best eaten by itself without the peel
  • In salads with other fruits and vegetables
  • Dessert e.g. Mango rice ( in Thailand) , mango pudding and cheesecake
  • Juices/ shakes and ice creams
  • Pickles and salsas
  • Food decoration
  • Face packs for numerous skincare products


The mango peel/pulp contains omega 3 fatty acids which control fat, boost skin repair and hair growth.


  • Alphonso , also called the king of mangoes
  • Kesar
  • Chaunsa ( found mostly in India)



Salsa mostly used in mahican (Mexican) cuisine which is paired great with tacos and nachos, burritos and rice takes a tropical path when mango is added. Can be mixed with salads and great seafood or tofu even, add to your healthy sesame cracker or indulge in a bowl by itself.


  • 1large ripe yet firm mango
  • 1 medium red bell pepper, diced into small pieces
  • 1 medium Jalapeno, seeded and diced into small pieces (if you can take the heat, add the seeds to the salsa)
  • 1 small red onion, diced finely, about 1/4 cup – 1/2 cup depending on sharpness
  • 1 -2 tbsp lemon/lime juice ( +/- depending on your taste )
  • Salt to taste
  • Few sprigs of cilantro, chopped
  • Few mint leaves (optional)


  • Dice the mango into small pieces. Add them to a bowl.
  • Seed the jalapeno well before chopping into small pieces, you can leave in few seeds if you like the heat.
  • Now add rest of  the ingredients  to the bowl with the mangoes and jalapeno

Toss well and cover it with a plastic wrap. Set in the fridge for at least 30 minutes. This helps the flavour to mingle well. You can optionally add few mint leaves too.

This is how the mango salsa should ideally look like. Bon appétit J


Great before a workout and as a morning meal, the whey will give that boost of protein energy and the mango adds the perfect sweetness. The agave and maple can be added for those who like it extra sweet. Topping with sunflower or flax seed can add extra punch of protein and calcium which also have omega 3 and good oils. Add vanilla extract or cinnamon for more flavour.


  • half-cup of frozen mango
  •  Half-cup of mixed berries (whichever your choice is)
  • Agave or maple syrup
  • Ice and water
  •  A scoop of whey protein powder

Calories- 190kcal

Protein- 29g (varies with addition of seeds)

Carbohydrates – Net 15g


Mix all the ingredients mentioned above in the blender, add extra crushed ice as per your requirement. Once blended top sunflower seeds for garnishing .

Shake and drink well!

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