Mangoes grow in overdrive in our backyard gardens when summer hits North Queensland. Both my neighbours on each side have Bowen mango trees, and I am reaping the benefits. This stone fruit screams summer in Australia; the icon fruit is sweet and wrapped up in summer memories.
The 'king of fruits, mangoes, has an impressive nutrient profile. They are rich in vitamin C, providing immune support, helping absorb iron in the body and promoting cell growth and repair. Also rich in copper, folate and fibre with small traces of potassium, magnesium, and vitamins A, E, K and B vitamins (B6, niacin and riboflavin). Mangoes are great for gut health, aiding digestion and supporting heart health.
Native to India and South-East Asia, they were brought to Australia on trading ships, and the seeds made it onto Australian farms. Mangoes can be used in many dishes, added to curries, jams, cakes, smoothies, dried tea and mango slices or eaten as is.
Over the summer, my in-laws visited, and my mother-in-law made dinner with the mangoes we were given. She made Mango fish curry. It was delicious and made me think about how I could make this plant-based.
Banana blossom is a great replacement for fish and is packed with nutrients such as potassium, calcium, magnesium, iron, copper, zinc, and both soluble and insoluble fibre.
Insoluble fibre adds bulk to stools, aiding digestion and constipation and keeping you fuller for longer, and soluble fibre forms a gel-like mixture in your gut to help lower blood sugar levels and cholesterol. Has a small amount of protein, 1.5g per 100g of banana flower in brine.
Banana flower is also rich in antioxidants, including catechin, phenols, quercetin, saponins and tannins. Antioxidants protect the body from free radicals preventing cell damage and lower disease-related conditions such as cardiovascular disease.
This mango curry is rich without being heavy. You can add a side of vegetables to pack your meal with more nutrients. If you don't have banana blossom on hand, you can add firm tofu or fish.
You will need
2 mango, cubed
1 tbsp olive oil
400g can Banana Blossom, drained and rinsed.
1 garlic clove, crushed
1 small brown onion, chopped
1/2 red capsicum, chopped
1 tsp ginger, finely grated
1/3 cup (100g) korma paste
1/2 cup chicken-style stock (125ml)
400ml coconut milk
1 cup brown or wild rice
How to make:
Place 1 mango into a high-powered blender and blend until it becomes a puree.
In a large frying pan, heat half the oil on medium heat and add the banana blossom; cook for 5 minutes until browned. Move to plate.
Heat the remaining oil over the same pan on medium heat; add onion, garlic, ginger and capsicum and stir for 2 minutes. Add korma paste and stir for 2 minutes or until aromatic.
Stir in the coconut milk, stock and mango puree. Return the banana blossom to the pan, reduce heat to low and cover with a lid for 5 minutes or until gravy thickens.
This is an easy and delicious recipe to create during summer or freeze mangoes and enjoy throughout the year.