Mango rice / Mavinakayi chitranna

White pulp to Golden Yellow (such a visual feast!!), unripe to ripe mangoes are rich in nutrients that aid in normalizing body's imbalances... There was a ground breaking research in biotechnology sometime back producing GOLDEN RICE! It had a gene to produce beta carotene artificially which would combat Vitamin A deficiency. But this fruit king has "it" naturally!! Poly-phenolic antioxidants, flavonoids, minerals, vitamins and pre-biotic dietary fibers makes it an interesting fruit to be consumed by those who are dieting.. Lowers appetite as you feel fuller due to vast range of nutrients in it. If consumed before meals, you tend to eat less.. The fibers in it improves digestion and brings down fat deposition too. Mainly focusing on LDL or bad cholesterol and ultimately bringing down the related adverse effects... Though it has lots of sugars, due to low glycemic index values, wouldn't contribute much to blood sugar levels and not a bad fruit for diabetics...

Mangoes do possess small amounts of copper which acts as co-factors to most of the enzymes in our body and makes it functional. You might be knowing about the usefulness of pyridoxine (Vit B6)  in homocysteine regulation in humans required for healthy heart to avoid coronary artery diseases (CAD) and stroke. Mangoes are rich in this vitamin... Some amount of fat is definitely required for uptake of those vitamins which are only fat soluble. For instance, if you are consuming Multivitamin tablet or any Vitamin rich fruits, don't let go wasted... Pop in an almond (contains good fat) and get the benefit of complete absorption of essential vitamins :)

Let me add some fat to a very traditional mango cuisine called as Mavinakayi chitranna or simply Mango Rice made using unripe Tothapuri variant of mango.

 Recipe Ingredients :

Cooked Rice                                : 4 Bowls

Unripe Tothapuri mango grated  : 1 Bowl 

Chopped onion                            : 1/2 Bowl

Grated Coconut                           : 1/2 Bowl

Coriander Leaves (chopped)       : 1/4 Bowl

For seasoning (1/2 tsp each) : Mustard seeds,Turmeric Powder, Gram dal, Black gram dal.

Chopped Curry leaves- 2 strings, Red chillies- 2, Chopped Green Chillies-4, Olive oil

Preparation method:

1).  Heat some oil in a vessel, add the ingredients mentioned under seasoning. Fry until dal turns golden brown. Try not to keep high flame as this is the crucial step which imparts flavors to the dish.

2). Now add red chillies, green chillies and curry leaves. Fry adding some salt to it. It salts the chillies and makes it edible, and as a tip, it avoids u sneezing or coughing due to hot-pungent fumes!

3). Add onion and fry until it turns slightly golden brown.

4). Add grated mango and coconut, a pinch of sugar (it balances acids and sourness of mango).

5). Fry only until the unripe aroma of mango starts to fade.. Refer the pic.  (If you over cook, you wouldn't be able to feast on grated mango in the dish. It blends with rice and changes flavors, makes it too tangy!)

6). Add cooked cooled rice, salt to taste, chopped coriander leaves, put off the flame, mix thoroughly.

7). Finish it, cooking again for 3 min on low flame.

The fruit king is used well enough before it is ripe in Indian savories. One such amazing dish is Mango Rice. Well, in this  mango season I will cook many more mango savories. Try to always eat fresh, and never with preservatives and acid regulators. Go green, go ORGANIC!!

Feast-o-Meal,

Divya