Finally, Spring is here, and as it becomes warmer out, why not try a tropical, sweet mango or orange, or how about refreshing cucumber-infused water? These three fruits and vegetables provide a variety of nutrition while also providing hydration!
Ataulfo Mangos, also known as yellow, honey, Adolfo, or Champagne mangos, are yellow, oval-shaped mangos. Unlike red and green varieties of mangos, the Ataulfo has a softer skin and packs lots of tropical flavor with its smooth, creamy texture. To know if an Ataulgo mango is ripe, it will be soft and even wrinkly to the touch. Mangos are packed with over twenty vitamins and minerals, such as vitamin C, vitamin A, vitamin B6, folate, and copper. You can add mangos to many dishes, such as salsas, meat dishes, desserts, smoothies, or even flavor water!
Valencia Oranges are the primary oranges that are grown to produce orange juice. This is because of their sweet and tangy flavor and very few seeds. Valencia oranges are named for Valencia, Spain. However, it is really unknown as to where they originated. Oranges are packed with vitamin C, an antioxidant important for cell health. Oranges also contain fiber, folate, thiamin, vitamin K, vitamin
A, and small amounts of calcium. Oranges are not only a quick, tasty snack, but you can add them to many dishes, such as salads, chicken dishes, fish dishes, and more. You can even reserve the peels and candy them to make a sweet treat and zero waste!
Slicing Cucumbers are long cucumbers with thick skin, so they are not the best for pickling. These types of cucumbers should be enjoyed fresh! Cucumbers contain lots of antioxidants, such as vitamin C, contain fiber, and vitamin K. Cucumbers are low in calories and mostly water, contributing to hydration. Enjoy this crunchy treat for dipping, in salads and sandwiches, and flavoring a glass of water!
Below are some recipes that use these yummy items from the produce department!
Southwest Mango Pizza
Photo and recipe adapted from mango.org
4 servings
Ingredients for Chipotle Sauce
1 chipotle chile packed in adobo sauce
2 T adobo sauce
1 bell pepper, roasted, seeded, and cut into strips
1 T sour cream
1 T of extra virgin olive oil
1 tsp aged balsamic vinegar
Ingredients for Pizza
Flour, to roll
14 oz whole-wheat pizza dough, rolled up to 12 inches
Chipotle Sauce
½ cup rotisserie chicken breast, shredded
1 cup Monterey Jack cheese, shredded
½ cup sweet corn kernels
⅓ cup black beans (washed and drained, if canned)
10 zucchini squash slices, thinly sliced
¾ cup mango, diced
Red onion, thinly sliced
Cilantro
Fresh lemon wedge (optional)
Directions
1.Preheat oven to 450° F. Place a baking stone in the oven to preheat it (unless you’re using store-bought pre-baked dough — then follow the directions on the package).
2.Coat a pizza pan with flour and place the dough on top. Evenly coat the pizza with chipotle sauce. Add the chicken and cheese, then the corn, beans, and zucchini. Slide the dough onto the baking stone and bake for 15 to 20 minutes, until the crust is toasted and golden.
3.Remove from the oven and cover with the handle. Add the red onion and cilantro to taste. Squeeze fresh lemon juice over pizza before serving, as appropriate. Cut the pizza into 8 slices.
Nutrition
1 serving: 2 slices
Calories 453, Protein 22 g, Carbohydrates 56 g, Fat 40 g, 54% Calories from Fat, Cholesterol 41 mg, Sodium 600 mg, Potassium 356 mg, Fiber 11 g
Cucumber, Carrots & Orange Salad
Photo and recipe adapted from cookinglight.com
4 servings
Ingredients
1 large navel orange
2 T extra-virgin olive oil
2 T rice vinegar
¼ tsp kosher salt
⅛ tsp cayenne pepper
½ cup thinly sliced red onion
¼ cup cilantro leaves
1 English cucumber, shaved into ribbons with a vegetable peeler (about 2 cups)
1 large carrot, shaved into ribbons with a vegetable peeler (about 1 cup)
Directions
1.Peel and section orange; squeeze membranes over a bowl to extract juice. Add oil, vinegar, salt, and cayenne pepper to juice, stirring with a whisk.
2.Add orange sections, red onion, cilantro, cucumber, and carrot; toss gently to combine.
Nutrition
Calories 107, Fat 7.2g, Saturated Fat 1g, Protein 1g, Carbohydrate 11g, Fiber 2g, Sodium 145mg, Sugars 6g
