Though the heat of the summer has been blistering, making it difficult to enter the kitchen, yet the season has its compensations. Bright green raw mangoes can be turned into so many tasty recipes, each being quick and easy to make. Raw Mango Rice or Mangai Sadam is a favourite with its sharp and tangy flavours.
When making Raw Mango Rice or Mangai Sadam, the only effort needed is to grate the mangoes. As the zero pesticide mangoes that I had, (delivered by First Agro Farms) were fresh and supple, I washed them well and retained the peel, giving the rice a greener look than if I had removed the peel. As there is nutrition in most vegetables and fruits, in the peel and just below it, I try to keep the peel whenever possible. I read an interesting article recently, on why the Mango skin is to be eaten and not discarded.
You could slice the mango into small cubes, when making Raw Mango Rice or Mangai Sadam, but the Tamilian version that I make is better when you grate the mango, and if you use a large box grater, then it takes only a few minutes.
Raw Mango Rice or Mangai Sadam Health Benefits:
As the grated mango is cooked just briefly in this recipe, it retains a lot of its nutrients. Some of the health and nutrition attributed to mangoes are:
The mango is rich in dietary fibre as well as in various vitamins and minerals. A good source of Vitamin A, vitamin-B6 (pyridoxine), vitamin-C and vitamin-E and in flavonoids like beta-carotene, alpha-carotene, and β-cryptoxanthin. It has more Vitamin C content than the ripe mango fruit. Vitamin C helps increase the elasticity of blood vessels and promotes the formation of new blood cells. It aids the absorption of iron and prevents bleeding tendencies besides increasing the body resistance against TB, anaemia, cholera and dysentery.
Mangoes also contain potassium, copper and magnesium as well as small amount of various other minerals. It is low in Saturated Fats, Cholesterol and Sodium.
The mango peel is rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
Green raw mangoes are a rich source of pectin and are sour in taste because of their oxalic, citric, malice and succinic acid content.
Cancer Fighting properties:
Mangoes contain poly-phenolic flavonoid antioxidant compounds, and recent research suggests that mango fruit has been found to protect from colon, breast, leukemia and prostate cancers. Research also suggests that polyphenolic antioxidant compounds in mango are known to offer protection against breast and colon cancers.
The Raw mango has more antioxidants than ripe mangoes. These antioxidant properties protect the body against cancer and cardiovascular disease.
You may like to try other recipes on this blog:
Puliyodharai made from Pulikachal – a Tamilian cuisine recipe
Lemon Rice – easy to make and so delicious!
Matar ki Tehri – a traditional recipe of rice cooked with fresh peas, from Eastern Uttar Pradesh