Make the most of Mango

16 Oct 2014
POSTED BY Y Magazine

Some people say that we eat with our eyes first and with this in mind, Y checks out the emerging trend that focuses on colour for healthy eating 

Looking for creative ways to get your family to eat healthier? Registered dietitian nutritionist and mum of three, Frances Largeman-Roth, finds inspiration from the colour spectrum, cooking up vividly hued culinary creations that encourage her children to explore new foods while incorporating good nutrition.

“When planning meals and snacks, include the colours of the rainbow – like vitamin C-rich mango or protein-filled red lentils. This is an easy way to entice kids to eat more fruits and vegetables, while eliminating the need to overthink vitamin and mineral intakes,” says Frances. “The whole family benefits from bringing more colourful foods to the kitchen table. Replacing processed foods with fresh fruits, vegetables and wholegrains will automatically cut calories and reduce saturated fat intake, while increasing fibre and antioxidants.”

As a leading healthy cooking expert, Frances shares her personal family stories, tips and recipes for colourful healthy eating in her newest cookbook Eating in Color: Delicious, Healthy Recipes for You and Your Family. Mango is one of her go-to fruits for colour-infused meals and snacks. “My family loves the tropical flavor of mango and its vibrant orange colour. As a nutritionist, I love that one serving of mango delivers 100 per cent of your recommended daily vitamin C intake.”

Mangos are superfruits bursting with antioxidants and more than 20 different vitamins and minerals. One cup of mango is only 100 calories and a good source of fibre, which aids in digestion and the management of weight. It’s also an excellent source of vitamin A, which plays a vital role in bone growth.

The good news is that mangos are available everywhere in the Sultanate, either locally grown or brought in from far-flung places such as Asia, Australia and India – so there’s no shortage of choice.

To select a mango at a supermarket or grocery store, squeeze gently to judge ripeness. If the mango has a slight give, it’s ripe and ready to eat. If it’s too firm, let it ripen on your kitchen counter for a few days at room temperature. Don’t judge a mango’s ripeness by its colour. The red blush you’ll see on some is simply a characteristic of the variety.

Get your family on its way to more colourful, nutritious eating with these tips from Frances:

1. Eat colour often. Pack antioxidant-rich colourful fruits and vegetables into every meal and snack.

2. Don’t eat monochrome. It’s easy to get into a routine and just start eating kale salads every day. Kale is great for you, but it’s not going to meet all your nutrient needs.

3. Go beyond your comfort zone. When shopping, seek out new fruits, vegetables, grains, and protein sources to try. And have your kids help with grocery selections!

For more tips and recipes to help fill your table with colour, visit

Recipe: Coco-Mango Smoothie



  • 1 large ripe mango, peeled, pitted and diced
  • 1 lime (finely grated zest
  • and juice)
  • ½ cup coconut butter
  • 1 teaspoon ground turmeric
  • 1 cup ice, plus more for serving


In a blender, combine all ingredients with one cup of water and blend until smooth. Pour into two glasses, over additional ice if desired, and serve.

Source: Eating in Color by Frances Largeman-Roth

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