The magic for fruit

Mangoes: Get them while you can.

By PHYLLIS GLAZER
November 1, 2010 13:43
4 minute read.
Mango Salad

Mangoes . (photo credit: Courtesy)

The mango season is in full swing, and they’ll be around throughout November and possibly December, but it’s a shame to let too many days go by without having one. Low in calories (would you believe it?), high in dietary fiber, and packed with antioxidants, vitamins and minerals, mangoes are one of the richest sources of betacarotene, quercetin and astragalin that can help neutralize oxygen free radicals, lowering the risk of cancer and degenerative diseases.

Originally from India, mangoes are an ancient fruit the seeds of which made their way to Israel by way of Egypt in 1929. Even a small mango provides nearly two-thirds of our daily need for vitamin A and a quarter of our daily need for vitamin C. They are also rich in potassium which can help reduce the risk of high blood pressure.

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CHICKEN & MANGO SALAD WITH CRISP SAGE LEAVES
Serves 2 as a main course, 4 as a starter.

Ingredients:
✔ 2 chicken breasts, deboned and cut in half Marinade.
✔ 1⁄4 cup soy sauce
✔ 1⁄3 cup orange juice
 ✔ 11⁄2 Tbsp. rice vinegar
✔ 1 Tbsp. each minced fresh ginger, minced garlic and brown sugar
✔ 1 tsp. hot pepper
✔ 1 fresh mango, peeled and sliced thinly
✔ 1 large bunch arugula
✔ 2-4 large leaves fresh sage per person
✔ 1 Tbsp. sesame oil Dressing:
✔ 3 Tbsp. honey
 ✔ 2 tsp. each rice vinegar, soy sauce, dark or light sesame oil
✔ Salt and coarsely ground black pepper to taste

Instructions:
Wash the chicken and pat dry. Place in a non-reactive bowl. Mix together the ingredients for the marinade and pour over the chicken. Cover and marinate in the refrigerator for 30 min. or overnight. Turn occasionally. In the meantime, mix together the ingredients for the dressing.

Wash the sage leaves and pat dry. Heat the sesame oil in a frying pan and sauté the leaves 3 or 4 at a time, till crisp on both sides. Transfer to a plate lined with a paper towel and set aside.

Just before serving, wash and dry the arugula, remove the stems and divide between 2-4 dishes. Use a mallet to pound the chicken breast halves till flattened. Heat a heavy or nonstick frying pan and sauté chicken breasts on both sides without additional oil till golden.



Slice the chicken breast thinly and place on the arugula bed alternately with the mango slices. Top with a small amount of the dressing (pass the rest to be added according to taste), and a few of the reserved sage leaves. Add a handful of pitted sliced red grapes if desired.

Adapted from The Essential Book of Jewish Festival Cooking by Phyllis Glazer with Miriyam Glazer (Harper- Collins 2004)

 MY FAVORITE QUICK MANGO CHUTNEY
Cumin and fennel seeds help our digestions, and the perky little mustard seeds are an anti-inflammatory.

Ingredients:
✔ 1 large mango (about 500 gr.)
✔ 1⁄2 tsp. ground cumin
✔ 1⁄4 tsp. black pepper
✔ dash salt
✔ 1⁄3 cup water
✔ 1⁄4 cup raisins
✔ 1⁄4 tsp. fennel seeds
✔ 2 tsp. cornstarch
✔ 2 Tbsp. water
✔ 2 tsp. canola, peanut or sesame oil
✔ 1⁄2 tsp. black mustard seeds

Instructions:
Peel the mango and cut it into medium-sized pieces.

Add sugar, cumin, pepper, salt and raisins. Lightly crush the fennel and add to the pot.

Bring to a boil and cook over medium heat for 6 minutes.

Mix the cornstarch with 2 tablespoons water and add to the pot. Cook, stirring, until the mixture thickens, about 3 minutes. Remove from heat.

Heat the oil and add the mustard seeds. Saute 10 seconds and add with the oil to the mango mixture.

Pour into a sterilized jar and store in the refrigerator for up to one month or freeze for up to 3 months.

OLIVE HAZE
This time it's promising to be more exciting than ever – the annual Olive Oil Festival (this weekend and next) in the Galil and the Golan is chock-full of interesting, surprising and inspiring activities in places you probably never heard of, and never had the opportunity to visit.

Last week, for example, I had a preview of Sindyanna, the visitor's center of a women's basket-weaving fairtrade cooperative in Kfar Manda in the Galil. Producing beautiful baskets from date fronds, willow and olive branches, these previously unemployed Arab women have the opportunity for the first time in their lives to empower themselves by learning a trade, preserving a traditional craft and helping to support their families. The center, which also sells fairtrade olive oil, olive oil soaps, honey, carob syrup and almonds will be open during the festival weekends. www.sindyanna.com, tel 04- 6516784.

For two consecutive weekends, and by phoning during the week, it is possible to get personalized guided tours of Druze, Christian and Moslem villages, Arab and Jewish olive presses, meet artisans and enjoy superb flavors, premium fresh olive oil and sights that you never even realized existed here. This is a rare opportunity. Don't miss it. For more information: www.galil.gov.il


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