The Raw Truth : How To Relish Your Way Through Summer With These Green Mango Recipes!

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As temperatures soar, our bodies crave something refreshing, cooling, and hydrating. While staying indoors and sipping water helps, nature has its own way of offering relief-raw mangoes, or kairi, are a perfect example. Tart, juicy, and bursting with nutrients, these green mangoes are more than just a seasonal treat. They're a traditional favorite in Indian households, and for good reason. Let's dive into why raw mangoes should be your go-to summer ally, along with some timeless recipes to enjoy them!

1. Natural Hydration And Heat Protection

One of the biggest challenges during summer is staying hydrated. Raw mangoes help maintain hydration levels thanks to their high water content. More impressively, they aid in regulating body temperature, a trait that makes them invaluable during hot, dry spells. Certain enzymes in raw mangoes promote digestion, preventing common summer complaints like indigestion and bloating.

Recipe Highlight : Aam Ka Panna

A tangy, sweet, and spiced raw mango drink that cools the body and replenishes electrolytes.

2. Immunity, Digestion & Weight Management

Raw mangoes are loaded with Vitamin C, boosting your immune system and helping fight off infections. Their fiber content not only aids digestion but also supports gut health and helps you feel full, perfect for managing summer cravings and maintaining a healthy weight.

3. Skin Glow And Sun Defense

Exposure to the sun often results in rashes, dullness, and fatigue. Raw mangoes are rich in antioxidants and Vitamin A, which promote glowing skin, protect from sun damage, and reduce fatigue. Their nutrients also support hair strength, helping reduce summer hair fall.

4. Cooling And Alkalizing Effects

Despite their sourness, raw mangoes have an alkalizing effect on the body, helping to balance pH levels and reduce acidity, common during the summer due to spicy or fried foods. They also prevent heatstroke, especially when consumed as drinks like panna or in salads.

Recipe Highlight: Indian-Style Green Mango Salad

A crunchy, spicy, and tangy raw mango salad that refreshes you instantly.

5. Liver Detox And Energy Boost

Summer can leave you feeling sluggish. Raw mangoes naturally detoxify the liver, helping flush out toxins. Plus, they're a source of natural energy, reviving your body and spirit without relying on caffeine or artificial boosters.

Recipe Highlight: Kairi Ki Dal (Green Mango Dal)

A traditional dal infused with the tartness of raw mangoes-comforting and nourishing.

Now, here are some of the highlighted recipes:

Aam Ka Panna (Raw Mango Summer Drink)

Ingredients (Serves 4-5)

• 2 medium-sized raw mangoes (Totapuri or Kairi)
• 1/2 cup sugar or jaggery (adjust to taste)
• 1 tsp roasted cumin powder
• 1/2 tsp black salt
• 1/4 tsp black pepper powder (optional)
• 1/2 tsp cardamom powder
• 8-10 mint leaves (optional)
• 4 cups chilled water
• Ice cubes (optional)
• Pinch of regular salt

How To Prepare

• Cook the Mangoes: Wash and pressure cook (2-3 whistles) or boil/roast until soft. Cool, peel, and scoop pulp.
• Blend the Pulp: Combine mango pulp with sugar, cumin, black salt, pepper, cardamom, and mint. Blend until smooth.
• Make the Concentrate: Adjust spices and sweetness to taste.
• Serve: Dilute concentrate with chilled water (1:3 or 1:4 ratio). Serve over ice with a mint garnish.

Tips:

• Use roasted mangoes for a smoky flavor.
• Store concentrate for up to a week.
• Add chaat masala for a variation.

Indian-Style Green Mango Salad

Ingredients (Serves 2-3)

• 2 medium raw mangoes, julienned
• 1 small red onion, thinly sliced
• 1 small cucumber, julienned (optional)
• 1-2 green chilies, chopped
• 1 tbsp cilantro, chopped
• 1 tsp roasted cumin powder
• 1/2 tsp red chili powder
• 1/2 tsp black salt
• 1 tsp sugar or grated jaggery
• 1 tbsp lemon juice (optional)
• 1 tbsp roasted peanuts, crushed (optional)
• Salt to taste

How To Prepare

• Combine mango, onion, cucumber, and chilies in a bowl.
• Sprinkle all spices and sugar.
• Add lemon juice and cilantro. Toss well.
• Add peanuts just before serving for crunch.
• Serve immediately with Indian meals or as a snack.

Tips

• Use very tart mangoes for authentic flavor.
• Can be served with dal-chawal, roti, or as a standalone chatpata (zesty) salad.

Kairi Ki Dal (Raw Mango Dal)

Ingredients (Serves 4)

Dal Base

• 1 cup toor dal or moong dal
• 1 medium raw mango, peeled and diced
• 1/2 tsp turmeric
• 1 small tomato (optional)
• 3 cups water
• Salt to taste

Tempering

• 2 tbsp ghee or oil
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 2 dried red chilies
• 1/4 tsp asafoetida
• 1-2 green chilies, chopped
• 8-10 curry leaves
• 1 small onion (optional)
• 1 tsp ginger, grated
• 1/2 tsp red chili powder

Garnish

• 2 tbsp cilantro
• 1 tsp lemon juice (optional)

How To Prepare

• Cook dal, mango, turmeric, and tomato in a pressure cooker (3-4 whistles) or simmer 25-30 mins until soft.
• Mash lightly. Adjust salt and water for desired consistency.
• In a pan, heat ghee/oil. Add mustard, cumin, red chilies, asafoetida, curry leaves, onion, and ginger. Sauté till golden.
• Add red chili powder, mix, and pour over dal.
• Simmer dal for 5 mins to let flavors blend. Garnish and serve hot with rice or roti.

Tips

• Use toor dal for traditional flavor or moong for a lighter option.
• Adjust mango quantity or add lemon if it's not tart enough.
• Add jaggery in Gujarat-style for a sweet-tangy version.

Raw mangoes are nostalgic summer treats that are functional, flavorful, and full of benefits. From enhancing immunity and promoting digestion to cooling your system and rejuvenating skin, raw mangoes are a seasonal blessing that deserve a spot on your plate or in your glass. From the zing of aam ka panna to the vibrant crunch of a raw mango salad and the comforting tang of kairi ki dal, raw mangoes bring a burst of flavor and wellness to every summer table, proof that staying cool and nourished can be as joyful as it is simple.