Recipe

Originating from India, these sumptuous sticky and lush fruits are one of the most popular of the tropical fruits after the banana and coconut and we are lucky enough to have them raining down on us right here in Key West at the moment.  Not only that but they are packed with goodness. In India they are considered a symbol of life.

With just 135 calories per mango you are getting loads of vitamins and minerals, meaning a lot of food for its size. One mango provides a quarter of the recommended daily amount of vitamin C. It contains high amounts of Iron. This is especially good because about 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body. It also has good amounts of beta carotene, magnesium, phosphorus, potassium, Vitamins K, A and E. In fact the abundant Vitamin E in mangoes helps to regulate sex hormones and boosts sex drive! They also contain powerful antioxidants that neutralize free radicals. Free radicals damage our cells and can lead to premature aging, cancer and other degenerating diseases. Need any more reasons to eat your mangoes? Here’s one more. Mangoes are also said to help the skin and specifically acne by unclogging pores. Take some thin slices and lay then on your face or just rub the ripe mango pulp into your skin and leave it for about 10 minutes before washing it off with warm water; an all natural face pack!

If you don’t rub all the mangoes into your skin, why not make some refreshing mango juice or a delicious smoothie?

For the juice, simply blend some ripe mangoes with a little water, add a little sweetener such as agave nectar or honey and pour over ice. Would probably be good as a mixer for a summer evening cocktail too!

For a delicious tropical smoothie, take 1 banana, 1 mango, a handful of pineapple and blend with water. At the restaurant we add some spinach, cilantro and lime to ours to make a tropical ‘green’ smoothie. Might sound strange but try it, it’s delicious and nutritious!

Some other mango ideas: Tropical Mango salsa (goes great with fish), mango pudding, mango bread or mango muffins.

Enjoy your mangoes!

Now there’s no need to worry if you missed any of Charlie’s 3-Course Valentine’s Meal demo at our Farmers’ Market yesterday! … Here’s your chance to watch whenever you like.

It’s a great How-To for a quick, easy and delicious meal:

• A Sweet & Simple Salad
• Chickpea Croquettes with Chard and Carrots
• Raspberry Champagne Float

Sweet and Simple Salad

This is a simple salad, using ingredients from the farmers market. The great thing about this is the flavors are so fresh, you know everything was picked yesterday or a couple of days ago and it’s so simple to throw together last minute. You can use whatever your favorite farmer’s market greens and veggies are to build your own version.

• Lettuce
• Radish, sliced
• Avocado, sliced
• Candied Walnuts

Honey Vinaigrette

• 6Tbl Olive Oil
• 2Tbl Apple Cider Vinegar
• 2 tsp honey
• 1 tsp lemon juice
• Good Pinch salt and pepper

Place the arugula in a bowl and toss with the dressing.

Place onto a serving plate and top with radish, walnuts and avocado

Chickpea Croquettes

• 2 cups cooked Chickpeas, rinsed and drained well
• 1 cup Wholewheat Flour
• Juice of 1/2 Lemon
• 1/2 cup Onion, chopped
• 1 bunch Garlic Chives
• 1/2 Red Bell Pepper, finely chopped
• 3 Garlic cloves, minced
• 2 Tablespoons Parsley leaves
• Salt and Pepper
• Olive Oil

In a large bowl, mash the Chickpeas with a fork. Add all the other ingredients and mix well. Season and taste! Form the Chickpea mixture into patties, about 1/2 inch thick (add a little water if needed).

In a large saucepan, heat some Olive Oil over a medium heat. Place 4 patties in the pan, and cook for 4-5 minutes, until the bottoms begin to brown. Flip the patties over, with a spatula, and cook for another 4-5 minutes on the other side, until that side begins to brown, too.

Transfer to a plate, and repeat with the remaining 4 patties.

Serve with Homemade Ketchup or Chutney (we recommend Sylvie’s from the market – they work together perfectly!)

Sauteed Swiss Chard

Simply wash and roughly chop a bunch of Chard (including the stalks). Mince a clove, or two, of Garlic. Heat some Olive Oil in a pan, sautee the Garlic with the chard. Add a pinch of Salt. Done!

Roasted Heirloom Carrots

In a bowl, toss the carrots with Olive Oil and Sea Salt. Place into a foil parcel, with 4 cloves of Garlic. Cover and bake at 375 degrees, for 30 minutes.

Raspberry Champagne Float

This doubles as a dessert and an after dinner drink, and will be sure to win your loved one over. It’s a dessert to share!

• 1 cup frozen raspberries
• ½ cup Agave
• Vanilla Ice Cream (from Help Yourself of course!)
• Champagne (or other sparkling white wine)

Blend the Raspberries with the Agave to make a syrup.

Pour a good swirl of the Raspberry syrup into a glass. Fill up with Champagne and add a spoon full of Vanilla Ice Cream.

Q: What was your favorite thing you ate on Valentine’s Day?