Mangoes great by themselves or in salads

By Sarah Fritschner
Louisville (Ky.) Courier-Journal

One friend says watermelon is her desert-island food. Another friend says peaches.

If I were stranded on a desert island with only one food, I think I might ask for a mango. At least I feel that way now, when the fruit are ripe and in season.

Crammed with vitamins A and C and contributing respectable levels of vitamin E and heart-healthy fiber, mangoes certainly are good for us.

Although that is a nice benefit, it doesn't merit desert-island status.

Of course, its low calorie content (about 120 per fruit) would keep me in perfect condition for the perpetual swimsuit weather on a desert island.

Ripe mangoes have incredible texture.

One great variety (Haden) available in late summer is smooth as custard. Some mangoes may be more fibrous, but the texture is still luxurious.

And the flavor is a mixture of spicy, like cinnamon and nutmeg, along with fruity and tropical.

Like apples, mangoes come in many varieties, though they are not always labeled when you buy them, as apples are. If the only mango you've had has been bland and fibrous, taste again.

"There are more differences between good- and poor-quality mangoes than between some mangoes and apples," writes Elizabeth Schneider in "Uncommon Fruits & Vegetables" (Harper & Row, $28).

To seed a mango, place the blade of the knife about one-half inch to the right of the stem and slice down. Repeat one-half inch to the left.

You should have two little boats full of mango flesh.

You can serve the little boats as is, letting diners scoop the flesh with a spoon.

Or, you can cut the flesh in a crosshatch pattern and turn the boat inside out so the little squares pop away from the skin. The squares can then be sliced into a bowl.

We tend to eat the first mangoes of the season plain, but when they're more plentiful, it might be time to try them at the dinner table.

Mango Salad with Greens

• 1/2 cup walnut pieces
• 1 mango
• 1 avocado
• 1/4 cup olive oil
• 1 tablespoon grated fresh ginger
• 1 teaspoon sugar or honey
• 1 teaspoon grated lime zest (colored part of peel)
• juice of 2 fresh limes
• 1/2 teaspoon salt
• 6 cups torn lettuce and/or baby greens

Put walnut pieces in a shallow baking dish (or the tray of a toaster oven) and cook at 350 degrees for about 10 minutes, stirring occasionally. Roast them until they smell toasty (it may take 15 minutes).

To seed the mango: Place it on its end with the narrow side facing you. Slice vertically one-half inch to the right of the stem. Do the same on the left side. The seed should be in the middle. Remove skin from the seed section and cut off easily removed flesh (much of it will cling to the seed).

Score the flesh of two "boats" of mango to make one-half inch squares. Press the skin up to make the flesh pop out. Cut the flesh off the skin.

To seed the avocado: Slice the avocado down the center lengthwise. Twist the halves and pull them apart. Whack a sharp knife down onto the seed, give a little twist and pull the knife up. Use the knife to score the meat of the avocado, then scoop the meat out with a spoon.

Combine olive oil, ginger, sugar, lime zest and juice and salt in a jar or bowl. Shake or stir to dissolve sugar and salt.

Toss greens with two tablespoons of dressing in a large bowl, then divide the greens among four plates. Divide mango and avocado pieces among the salads and drizzle with a little more dressing. Scatter walnut pieces over the salads.

Serves four.

Serve with chicken seasoned with soy sauce and baked, and plain rice.