We are in the middle of mango season, which runs from May to September. The mango, which originated in India and can run from 6 ounces to 4 pounds, is one of nature’s most nourishing fruits. Loaded with vitamins A,
We are in the middle of mango season, which runs from May to September. The mango, which originated in India and can run from 6 ounces to 4 pounds, is one of nature’s most nourishing fruits. Loaded with vitamins A, C and D, fresh mango is delicious eaten alone, or added to sauces, salads, salsas, chutneys, compotes, breads, stir-fry recipes, and more. Many varieties of mango are grown in Hawai’i, and vary in color from red and orange to yellow and green.
To make sure everyone gets their share of this fragrant, sweet-tart tropical fruit, the 8th Annual Mango Festival offers up all things mango from 10 a.m. to 5 p.m. Saturday, including music, food and beverages, agricultural displays, vendors, arts and crafts. Sheraton Kona Resort at Keauhou Bay will once again host this free, family-friendly community event, under the guidance of the event’s founder, Dr. Randyl Rupar of the nonprofit Sanctuary of Mana Ke’a Gardens.
Among the food vendor booths, Under the Bodhi Tree restaurant will be selling several mango delicacies, and Chef Stephen Rouelle will provide a cooking demonstration featuring mango. Says Chef Rouelle, “We’re so happy to participate in this year’s Mango Festival. It is such a great celebration of local Hawai’i agriculture and artisans; we jumped at the opportunity to be a part of it. I hope to see an abundance of locals and visitors when I demonstrate how we make our Chilled Island Mango Soup.”
Following are four versatile recipes using mango in a soup, salsa, sauce, and dessert, including Chef Rouelle’s demonstration for the Mango Festival. Look for firm fruit with a floral scent; it should be firm but yielding slightly when pressed. Ripe mangoes can be refrigerated for several days; they continue to ripen if left at room temperature.
CHILLED ISLAND MANGO GOJI SOUP
Do try this at home, then come to the festival on August 6th and watch as the recipe’s creator, Chef Stephen Rouelle, demonstrates the step-by-step process. This refreshing, no-cook vegan soup yields 4 servings.
4 ripe mangoes
2 fresh limes
2-1/2 cups coconut water
1 Hawaiian chili pepper
20 goji berries
1 tablespoon minced ginger
3/4cup shredded coconut
1-1/2 tablespoons wheat-free Tamari soy sauce
5 sprigs cilantro
10 mint leaves
Peel mango, remove flesh and place in a blender container. Zest and juice the limes; add to blender. Add remaining ingredients; blend on high speed until smooth. Place into serving bowls and garnish with additional fresh mango, cilantro and lime slice.
GINGER-MANGO SALSA
Try this easy salsa on grilled steaks. Recipe from “Quick Cooking with Pacific Flavors” by Hugh Carpenter and Teri Sandison.
2 small ripe mangoes
2 tablespoons minced green onion (white and green parts)
1/4cup minced cilantro sprigs
1/2cup finely minced fresh ginger
3 tablespoons fresh lime juice
2 tablespoons brown sugar
2 tablespoons Thai or Vietnamese fish sauce
1 teaspoon Asian chile sauce
Peel mango; cut flesh off pit, into large pieces; chop finely. Place fruit in a bowl, add remaining ingredients, and stir well. Refrigerate until ready to use. Can be made up to 4 hours in advance.
MANGO-TOMATO RAITA
True to its Indian roots, the mango blends with tangy yogurt, tomatoes and garam masala, an Indian spice mix, in this heady sauce. Try it with vegetables, lamb or other curries. Recipe from “All Around the World Cookbook” by Sheila Lukins; makes 3 cups.
2 ripe mangoes
3 ripe plum tomatoes, seeded and cut into 1/4inch dice
1/4cup finely chopped red onion
1 teaspoon finely chopped jalapeno chile (seeds and ribs removed)
2 cups plain nonfat yogurt
1/2teaspoon sweet Garam Masala spice mix (from market or homemade)
Salt to taste
2 tablespoons chopped fresh cilantro leaves
Remove skin and pits from mangoes; cut flesh into 1/4inch dice. Place in a bowl with tomatoes, onion and jalapeno; gently fold together and set aside. In a separate bowl, mix yogurt and garam masala. Fold yogurt into the fruit, season with salt, and gently fold in cilantro. Cover and refrigerate at least 1 hour but no longer than 2 hours. Stir well before serving.
RAW VEGAN MANGO CHEESE CAKE
Imagine a rich, no-bake cheesecake that’s actually good for you. Chef Rouelle graciously shared this recipe from his restaurant, Under the Bodhi Tree; it requires day-before preparation, and makes 12 servings.
2 cups walnuts
1 cup macadamia nuts
1/2cup dates
3/4cup Meyer lemon juice, fresh squeezed
3/4cup agave syrup, preferably raw, organic
3/4cup extra virgin coconut oil
3 cups raw, organic cashews
2 cups fresh mango flesh
Place walnuts and macadamia nuts into a food processor; chop nuts while adding the dates, one at a time. When mixture is chopped fine and sticky, remove from processor and place in a parchment paper-lined cake pan or spring form pan. Place lemon juice, agave and coconut oil in a blender (chef uses a Vita-Mix) and blend. While blender is running, add cashews slowly; mix until smooth. Add mango flesh; blend well. Pour fruit mixture on top of nut layer in pan. Place cheese cake in the freezer overnight. Thaw for 20 minutes before cutting and serving.
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