(Recipe) Mango Fruit Salad

Here’s a great recipe you can make whenever you pick up good mangoes — one of the most widely consumed fruit in the world!

Mangoes include 20 vitamins and minerals, including vitamin A, vitamin C, folic acid, potassium and several antioxidants. In fact, 1 cup of mango has 100% of your recommended intake for vitamin C! 1 cup of chopped mango is also only 100 calories, so indulge away!

Eating mangoes regularly may help support healthy vision, help maintain healthy mucous membranes and skin, improve immune function, and help control heart rate and blood pressure.

Some clinical studies suggest that the antioxidants in mangoes offer protection against breast and colon cancer, and possibly lung, leukemia and prostate cancers.

Mangoes are available year-round and can be eaten alone or added to many recipes. Try the versatile mango in smoothies, salads, salsas, on fish, chicken or pork, as a dessert…or in fruit salad such as this!

Recipe: Mango Fruit Salad

Servings: 4

Ingredients

1 large mango
2 cups watermelon
1 large banana, thinly sliced
1 Tablespoon lemon juice
1 Tablespoon lime juice
1 teaspoon rum extract (optional)
2 Tablespoons sugar

Directions

Peel and slice the mango. Cut the mango slices into small chunks. Seed the watermelon and cut into small cubes or use a melon baller to make balls. Combine all of the fruits in a bowl.

In a small jar with tight-fitting lid, combine the lime juice, lemon juice, rum extract and sugar. Shake well until sugar is dissolved. Pour mixture over fruit and refrigerate for 30 minutes.

Cook’s Tips

You can use 2 tablespoons of rum in place of the rum extract. You can also vary the fruits you use depending on what’s in season.

If you plan to cut the watermelon ahead of time, cover with plastic wrap to prevent it from drying out. Place in the refrigerator.

Safety tip: Remember to wash the outside of the mango and watermelon with dish soap and warm water before you cut into them. This will prevent harmful bacteria from riding on the knife into your food.

Pick a watermelon that’s heavy for its size with a fairly smooth rind. The underbelly of the watermelon should be white to yellow in color — if it lacks this color, it may have been picked too soon. When buying cut watermelon, look for flesh that is deep in color and free of white streaks. Watermelon should be kept in the refrigerator. It tastes best when it’s chilled!

Nutritional Information

Calories – 113
Fat – 1g
Cholesterol – 0mg
Sodium – 3mg
Carbohydrates – 28g
Fiber – 2g
Protein – 1g

Source: Create Your Plate Cookbook, Aurora Health Care

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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