5 tasty ways to enjoy bush mango
What's the story
African bush mango, scientifically known as Irvingia gabonensis, is an indigenous fruit of West Africa. The fruit is becoming popular for its health benefits and versatility in the kitchen. The seeds of the fruit are especially prized for being high in fiber and aiding in weight management. Here are five creative ways to add African bush mango to your diet, reaping health benefits and delicious flavors.
Smoothie delight
Create a nutritious smoothie
Blend the pulp of the African bush mango with bananas, spinach, and almond milk for a refreshing smoothie. Not only does this combination provide essential vitamins, but it also gives a creamy texture without added sugars. Adding chia seeds can further enhance the fiber content, making it an ideal breakfast option or post-workout drink.
Jam session
Make a flavorful jam
Transform African bush mango into a delicious jam by cooking it with natural sweeteners like honey or agave syrup. Spread this jam on whole-grain bread or use it as a topping for oatmeal. Its unique taste adds an exotic twist to traditional breakfast items, while providing antioxidants.
Soup sensation
Prepare savory soups
To enrich your soups, grind African bush mango seeds into a fine powder and use as a thickening agent. Their distinct nutty flavor pairs excellently with vegetable-based soups, enhancing the taste without dominating the other ingredients. This innovative approach not only adds depth to your dishes but also boosts their nutritional value by incorporating additional fiber, making your meals both healthier and more satisfying.
Muffin magic
Bake healthy muffins
Use dried African bush mango pulp in muffin recipes to add moisture and natural sweetness. Mix it with whole wheat flour, nuts and spices like cinnamon for healthy snacks. These are perfect for on-the-go consumption. These muffins offer an alternative to sugary treats while still satisfying sweet cravings.
Salad surprise
Craft unique salads
Add diced African bush mango pulp to salads along with greens like arugula or kale, nuts such as almonds or walnuts, and olive oil and lemon juice-based dressings. The fruit's tangy flavor complements the savory elements in the salad, yielding balanced dishes that are nutritious and flavorful without heavy dressings or toppings.