Share

If you are looking for a simple, healthy, and delicious salad recipe, you might want to try ensaladang mangga, or Filipino mango salad. This salad is made with ripe mangoes, tomatoes, onions, and a tangy dressing that balances the sweetness, acidity, and sharpness of the ingredients. It is a perfect side dish for grilled meats, fish, or rice dishes, or a light snack on its own. In this article, we will show you how to make ensaladang mangga, what are the benefits of eating mangoes, and some variations and tips to make your salad more flavorful and exciting.

What is Ensaladang Mangga?

Ensaladang mangga is a Filipino term that literally means mango salad. It is a popular dish in the Philippines, especially during the summer months when mangoes are abundant and ripe. The salad is usually served cold or at room temperature, and can be eaten as a standalone dish or as a complement to other dishes.

The main ingredients of ensaladang mangga are ripe mangoes, tomatoes, and onions. The mangoes should be sweet and juicy, but not too soft or mushy. The tomatoes should be firm and ripe, but not overripe or watery. The onions should be red or white, and thinly sliced or chopped. The dressing is usually a simple mixture of white vinegar, sugar, salt, and pepper, but some people also add fish sauce, calamansi juice, or lime juice for extra flavor and acidity.

The salad is very easy to make and requires minimal preparation. You just need to peel and dice the mangoes, tomatoes, and onions, whisk the dressing ingredients in a small bowl, and toss everything together in a large salad bowl. You can also add some chopped cilantro, mint, or basil for some freshness and color. Refrigerate the salad for at least 15 minutes to let the flavors meld, and enjoy your refreshing ensaladang mangga!

What are the Benefits of Eating Mangoes?

Mangoes are not only tasty, but also nutritious. They are rich in vitamin C, vitamin A, folate, fiber, and antioxidants. They can help boost your immune system, improve your vision, prevent anemia, and protect your cells from oxidative stress. Mangoes are also low in calories and fat, making them a great choice for weight management.

Here are some of the health benefits of eating mangoes:

• Vitamin C: Mangoes are an excellent source of vitamin C, which is essential for the growth and repair of tissues, the production of collagen, the healing of wounds, and the prevention of scurvy. Vitamin C also acts as an antioxidant, which means it can neutralize free radicals that can damage your cells and cause inflammation, aging, and diseases. One cup of mango provides about 76% of the daily value of vitamin C.
• Vitamin A: Mangoes are also a good source of vitamin A, which is important for the maintenance of healthy skin, eyes, and mucous membranes. Vitamin A also helps your immune system fight infections, and supports your vision and night vision. One cup of mango provides about 25% of the daily value of vitamin A.
• Folate: Mangoes are a good source of folate, which is a B vitamin that is needed for the synthesis of DNA and RNA, the production of red blood cells, and the prevention of neural tube defects in babies. Folate also helps lower the levels of homocysteine, which is an amino acid that can increase the risk of cardiovascular diseases and stroke. One cup of mango provides about 18% of the daily value of folate.
• Fiber: Mangoes are a good source of fiber, which is a type of carbohydrate that is not digested by your body, but helps your digestive system function properly. Fiber can help prevent constipation, lower your cholesterol levels, regulate your blood sugar levels, and make you feel full longer. One cup of mango provides about 12% of the daily value of fiber.
• Antioxidants: Mangoes are rich in antioxidants, which are compounds that can protect your cells from oxidative stress caused by free radicals. Oxidative stress can lead to inflammation, aging, and chronic diseases such as cancer, diabetes, and heart disease. Mangoes contain various antioxidants, such as carotenoids, flavonoids, polyphenols, and vitamin C, that can scavenge free radicals and modulate your immune system.

As you can see, mangoes are not only delicious, but also beneficial for your health. They can help you meet your daily requirements of vitamins, minerals, and fiber, and provide you with antioxidants that can fight diseases and aging. So, why not add some mangoes to your diet and enjoy their sweet and juicy taste?