Mango Lovers Unite
Here at Mastering Diabetes, we get very excited by mangos. Seeing this ingredient at the top of the list makes us smile from ear to ear and want to dive into the meal prep process immediately! Hopefully, you feel the same.
People who eat mangos have significantly higher daily intakes of fiber, magnesium, potassium, folate, cholesterol, and vitamins A, C, and E than people who don’t. This is unsurprising, as mangos are a good source of all of these nutrients, and many more! Because of this nutrient-dense profile, mango consumption is associated with a variety of health benefits.
In this recipe, mango is the star of the show. When combined with the cilantro, ginger, red onion, tomato, and cayenne, it takes on a whole new personality. Be sure to wait until the mango is ripe (indicators are soft to touch and fragrant!) to have the best experience! We recommend ataulfo or kent mangos if you can find them at your local grocery store.
Cayenne to Kick it Up
Cayenne pepper adds a spicy kick to this dish – feel free to adjust to your taste! Spicy cayenne with sweet mango is a surprisingly perfect combination, with both flavors enhancing the other.
Cayenne has other surprising properties. A 2017 study found that adding cayenne pepper to a meal increased the satiation of that meal, and decreased hunger post-meal. Additionally, participants felt more energized after a meal when it included cayenne. And while it decreased a desire for salt, it did increase a desire for sweetness – thankfully, the mango has got you covered in this recipe!
Cabbage: The Unsuspecting Superfood?
Cabbage might be seen as poor persons’ fare, but it should not be understated for its health benefits! Studies show that cabbage is effective for the prevention and treatment of type 2 diabetes, with particular benefits for regulating blood sugar levels. Cabbage has also been shown to decrease damage to parts of the body that are often damaged by diabetes complications, such as the kidney and liver.
In this recipe, it brings a fresh taste and crunch to the meal. It’s perfectly shaped to hold the delicious mango & tomato mixture that brings the real flavor, a fun and healthy twist on the typical taco.
Ginger Mango and Cilantro Cabbage Tacos
Ingredients
- 4 cups Mango - Chopped
- 1/3 cup Ginger - Chopped
- 1 cup Cilantro - Chopped
- 4 cups Tomato - Chopped
- 1 cup Red Onion - Diced
- 2 tbsps Cayenne Pepper
- 1/2 cup Lemon Juice
- 8 leaves Green Cabbage
Instructions
- Combine the mangoes, ginger, cilantro, tomatoes, and onions in a bowl. Season with cayenne pepper if you like an extra kick.
- Squeeze the lemon juice on top, and stir the salsa well to mix the flavors thoroughly.
- Peel the cabbage head, removing 2 leaves at a time. Serve the salsa inside thedouble cabbage leaves.
Notes
- No Mango: Use apples, pineapples, or pears in place of mango for this recipe.