By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian - La Crosse, WI & Winona, MN
Tailgating Time!
It’s that time of year when tailgating is king, and cool breezes inspire us to hold on to summer. How about taking a tropical twist on your next tailgating event? Make mangos part of your outdoor menu for a sweet and delicious celebration of sporting events, turning every bite into a win!
Why Mangos?
They’re a tropical delight rich in flavor and nutritious.
A super-fruit boasting over twenty vitamins, minerals, and antioxidants.
Fifty percent of the recommended daily vitamin C is in a ¾ cup serving.
This juicy and flavorful fruit is in season all the time.
Perfect as a solo snack. Toss into yogurt or oatmeal, add to salads and pizza (see recipe below).
Sports fans love the natural, delicious, sweet flavor—even picky eaters gobble them up!
Lean more at www.Mango.org
The Secret to Selecting & Slicing
The color of a mango isn’t always a reliable indicator of ripeness. Instead, focus on the way a mango feels. Ripe mangos are slightly soft to the touch; a medium-ripe fruit is slightly firm, and unripe mangos will be very firm. Flavor ranges from sour-tart to naturally sweet (ripe mangos), and they can be enjoyed at any stage of ripeness. Store unripe mangos at room temperature. If firm, place them in a brown paper bag for a few days to ripen. Once ripe and soft to the touch, they can be refrigerated to slow down ripening.
Cutting a mango is as easy as 1—2—3—4 once you navigate the large seed in the center. Be sure to wash the fruit, have a sharp knife, and have a clean cutting board dedicated to fruit/produce.
1) Slice down with stem on top using a chef’s knife (approx. ¼ in from the center)
2) Repeat on the other side – cut close to the seed.
3) Use a paring knife to cut long slices without permeating the skin. Cut a cross pattern to form chunks (if desired).
4) Use a large spoon to scoop out the pieces.
Tropical Mango Mania – Fun Foods for Tailgating
Plus it Up!™ with Progresso™ Protein Chickpea & Noodle canned soup. Photo: Hy-Vee
Add chopped mangos to your favorite salsa.
Bring a stockpot--stir small chunks into Indian curry dishes, adding a sweet burst to spicy food.
Serve a tropical fruit salad with diced mangos, shredded coconut, grapes, and pineapple chunks.
Swirl a smoothie on-site with frozen mangos, milk or kefir, bananas, and ice.
Wow the crowd: Grilled chicken with mango ginger chutney from Mangos.org.
Make flatbread pizza on the grill: Mango Basil Barbeque Chicken Flatbreads from Hy-Vee.com.
Warm up and Plus it Up!™ with Progresso™ Protein Chickpea & Noodle canned soup. Go tropical: Stir in ¼ c. minced mango, ¼ c. coconut milk and 2 tsp. Thai red curry paste. Puree until smooth. Maximize the nutrition of canned of soup by adding a side of baby carrots, an apple, whole grain crackers, and a glass of low-fat milk!
Tailgate with Soup!
Plus it Up!™ Using Progresso™ Soup: Add the following items to complete the meal:
Low-Fat Dairy: A dollop of plain Greek yogurt, a sprinkle of low-fat cheese, or a splash of milk can add a creamy texture and extra protein. Serve with a glass of low-fat milk!
Whole-Grain Crackers: Pair your soup with whole-grain crackers or a slice of whole-grain toast for added crunch and fiber.
Extra Veggies: An easy side of baby carrots, celery sticks, or cucumber slices can help add a refreshing, veggie-filled crunch! A fresh side salad with leafy greens, veggies, and a vinaigrette can also help add vitamins, minerals, and fiber.
Side of Fruit: A piece of fruit like an apple, banana or orange provides a bright and sweet complement to your savory soup with an added boost of nutrition. by adding fresh fruit.
Mango Basil Barbeque Chicken Flatbreads (Serves 4) Search this title at www.Hy-Vee.com - Recipes.
Starting with shredded cheese and already-cooked chicken helps ensure you can prep this delicious app in 20 minutes. For a tailgating time-saver, use ready-to-go flatbread such as Hy-Vee 10" Flatbread Pizza Crust or Stonefire brand.
All you need:
¾ c. Heineken 0.0% alcohol-free beer
2 tbsp. Gustare Vita basil pesto
2 c. Hy-Vee all-purpose flour
½ tsp. Hy-Vee salt
2 tbsp. Gustare Vita olive oil
¾ c. organic mango jalapeño BBQ sauce
2 ¼ c. Hy-Vee shredded mozzarella cheese, divided
¾ c. Hy-Vee Kitchen picked rotisserie chicken
1 c. chopped mango
½ c. red bell pepper strips
Fresh basil, for garnish
NOTE: Ready to go flatbread can be used instead of making the pizza crust from scratch.
All you do:
1) Place a large baking sheet in the oven. Preheat oven to 475 degrees.
2) Stir together beer and pesto in a large bowl. Add flour and salt; stir with a fork until a dough ball forms. Turn dough onto a lightly floured surface; knead dough for 5 minutes to make a smooth ball. Cover with plastic wrap and let rest for 10 minutes.
3) Divide the dough ball into four equal portions. Roll each portion into an 8x6-in. oval on a lightly floured surface. Brush with olive oil. Invert the dough ovals and place them on a large sheet of parchment paper; brush with olive oil.
4) Transfer dough ovals from parchment paper to a hot baking sheet. Bake for 8 to 10 minutes, turning halfway through.
5) Remove the baking sheet from the oven. Spread the flatbreads with BBQ sauce; top with 2 cups of cheese, chicken, mango, red pepper and 1/4 cup of the remaining cheese.
6) Bake for 5 to 7 minutes or until the cheese is melted and bubbly. If desired, garnish with basil.
Shop all of these ingredients at Hy-Vee Aisles Online.
Source: Mango-Basil Barbecue Chicken Flatbreads | Hy-Vee
Nutrition Facts per serving: 590 calories, 23 g total fat, 8 g saturated fat, 1110 mg sodium, 70 g total carbohydrates, 3 g dietary fiber, 15 g total sugars, 0 g added sugars, 24 g protein. Daily Values: Iron: 20%, Calcium: 30%. Vitamin D: 0%, Potassium: 6%
More mango recipes: Mangos - All You Need To Know About Mango - Mango.org
Mango-Basil Barbecue Chicken Flatbreads | Hy-Vee. Recipe Photo: Hy-Vee, Inc.
Game On!
Get ready for game day with tropical, mouthwatering mango recipes. This winning approach is sure to treat your tailgating partners with naturally sweet, nutritious, and unique culinary options. Remember to plan ahead, pick the perfect mango for timely ripeness, and enjoy the game!
Are you struggling to plan healthful menus? Hy-Vee Dietitians provide a personalized approach with our Healthy Habits Menu Program. To learn more about Healthy Habits and our other available services, schedule a complimentary Discovery Session today by contacting our Discovery Call Center at nutritionservices@hy-vee.com or (515) 695-3121. Learn more about Hy-Vee Dietitian Services here.
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC), is a regular guest on WKBT’s “Foodie Friday” and is a contributor to JacksonInAction blog. To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of our sponsors (National Mango Board and Progresso Protein Soup).