Mango Chow, a Caribbean delight, combines diced mangoes with lime juice, salt, pepper, and hot pepper for a zesty flavor explosion. Originating in Trinidad and Tobago, it's a beloved street food and picnic staple, offering a refreshing mix of sweet, sour, and spicy flavors.

Ingredients :

- Ripe mangoes

- Lime juice

- Salt

- Black pepper

- Hot pepper (like scotch bonnet or jalapeño)

Method:

- Peel and dice ripe mangoes.

- In a bowl, combine diced mangoes with lime juice.

- Season with salt and black pepper to taste.

- Add finely chopped hot pepper for a spicy kick.

- Mix well and let it marinate for about 15 minutes before serving.

Enjoy this refreshing and flavorful Mango Chow!

Nutrition Value:

Ripe Mangoes:

  - Calories: Approximately 60 per 100g

  - Carbohydrates: About 15g per 100g

  - Protein: Around 0.6g per 100g

  - Fat: Negligible amount

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: High in vitamin C, vitamin A, and vitamin E

  - Minerals: Good source of potassium and magnesium

Benefit: Mangoes are rich in antioxidants, fiber, and vitamins, promoting healthy skin, digestion, and immune function.

Lime Juice:

  - Calories: Approximately 30 per 100g

  - Carbohydrates: About 10g per 100g

  - Protein: Negligible amount

  - Fat: Negligible amount

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: High in vitamin C

  - Minerals: Contains small amounts of calcium, potassium, and magnesium

Benefit: Lime juice provides a burst of vitamin C, aiding in immune health, collagen production, and iron absorption.

Salt:

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: High (depends on usage)

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Mainly consists of sodium chloride

Benefit: While sodium is necessary for fluid balance and nerve function, excessive salt intake can contribute to high blood pressure, so it should be used in moderation.

Black Pepper:

  - Calories: Approximately 250 per 100g

  - Carbohydrates: About 64g per 100g

  - Protein: About 11g per 100g

  - Fat: About 3g per 100g

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: Contains vitamin K and some B vitamins

  - Minerals: Contains small amounts of calcium, magnesium, and iron

Benefit: Black pepper has antioxidant properties and may aid digestion and improve nutrient absorption.

Hot Pepper (like scotch bonnet or jalapeño):

  - Calories: Approximately 40 per 100g

  - Carbohydrates: About 9g per 100g

  - Protein: About 2g per 100g

  - Fat: About 0.4g per 100g

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium and some calcium

Benefit: Hot peppers contain capsaicin, which may have anti-inflammatory and metabolism-boosting properties, along with providing a spicy flavor.