How to Can Mangoes: A Simple Recipe for Healthy Eating

Name: How to Can Mangoes: A Simple Recipe for Healthy Eating
Prep time: 30 min
Ingredients: 12 - 15 ripe mangoes (about 8 cups sliced); 5 cups water; 2 cups granulated sugar (optional for syrup); 1 lemon, juiced (optional for brightness)

Canning mangoes is an excellent way to preserve the luscious sweetness of this tropical fruit for year-round enjoyment. Whether you’re new to home canning or an experienced preservationist, this guide will take you through the process step by step. Along the way, you’ll discover the many nutritional benefits of mangoes, creative ways to enjoy them, and tips for peeling and cutting mangoes with ease. Let’s dive in!

A Brief History of Mangoes

Mangoes have a rich history that spans thousands of years, originating in the lush forests of South Asia. First cultivated in India around 4,000 years ago, mangoes became a symbol of prosperity and spiritual significance in the region. Revered as the “Food of the Gods,” the fruit was often featured in Indian folklore and religious rituals.

Over centuries, mango cultivation spread across Asia, Africa, and eventually to the Americas via Portuguese explorers in the 15th century. Today, mangoes are grown in tropical and subtropical climates worldwide, with India remaining the largest producer. Their widespread appeal stems not only from their sweet, juicy flavor but also from their cultural and culinary versatility.

Health Benefits of Mangoes

Mangoes are more than just a treat for the taste buds—they’re a treasure trove of health benefits. Packed with vitamins, minerals, and antioxidants, mangoes contribute to overall well-being. The high vitamin C content boosts the immune system and promotes collagen production for healthy skin. Vitamin A in mangoes supports eye health and reduces the risk of macular degeneration.

Mangoes also contain enzymes like amylase, which aid digestion by breaking down complex carbohydrates. Additionally, their high fiber content helps regulate blood sugar levels and supports gut health. With just a cup of mango providing an impressive dose of energy and nutrients, this fruit is a natural choice for those seeking to combine delicious flavors with a healthy lifestyle.

Nutritional Benefits of Mangoes

Mangoes are often called the “king of fruits,” and for good reason. Packed with essential vitamins and minerals, mangoes are a powerhouse of nutrition:

Rich in Vitamin C: Just one cup of mango provides about 70% of the recommended daily intake of vitamin C, which supports a healthy immune system and promotes glowing skin.
High in Fiber: Mangoes are an excellent source of dietary fiber, aiding digestion and keeping you feeling full longer.
Antioxidants Galore: Beta-carotene, quercetin, and mangiferin are just a few of the antioxidants found in mangoes, which help combat inflammation and protect your cells from oxidative stress.
Low-Calorie, High-Energy: With only 99 calories per cup, mangoes make for a guilt-free, energizing snack or addition to any meal.

By canning mangoes, you can enjoy their health benefits even when they’re out of season.

Delicious Ways to Eat Home-Canned Mangoes

Once canned, mangoes become a versatile pantry staple. Here are some creative ways to use them:

Toppings for Breakfast: Spoon mango slices over yogurt, oatmeal, or pancakes for a tropical twist.
Mango Ice Cream: Blend canned mangoes with heavy cream, sugar, and a dash of vanilla extract, then freeze for a simple homemade dessert.
Smoothie Boost: Add mango slices and syrup to your favorite smoothie recipe for a natural sweetness and creamy texture.
Savory Pairings: Use mangoes as a glaze for roasted chicken or as a sweet addition to salsa.
Desserts: Bake mango slices into tarts, cobblers, or upside-down cakes for an exotic touch.

How to Peel and Cut a Mango

Peeling and cutting mangoes may seem daunting, but with the right technique, it’s a breeze:

Wash and Inspect: Start by rinsing the mango under cold water and inspecting it for blemishes or overripe spots.
Slice the Sides (Cheeks): Mangoes have a large, flat pit in the center. Hold the fruit upright and slice off each side, staying close to the pit.
Score the Flesh: Use a paring knife to score the mango flesh in a grid pattern, being careful not to cut through the skin.
Flip and Scoop: Gently push the skin from the back to invert the mango cheek. Use a spoon to scoop out the cubed flesh.
Trim Around the Pit: Cut away any remaining mango flesh from the pit and remove the skin.

Now that you’ve prepped your mangoes, it’s time to start canning!

Simple Water Bath Canning Recipe for Mangoes

Preserve the tropical flavor of mangoes with this simple water bath canning recipe! These jars of sunshine are perfect for adding to smoothies, topping yogurt, or baking into desserts. Enjoy the taste of summer all year long with your home-canned mangoes!

Makes about 2 quarts or 4 pints

Ingredients

12–15 ripe mangoes (about 8 cups sliced)
5 cups water
2 cups granulated sugar (optional for syrup)
1 lemon, juiced (optional for brightness)

Equipment

Stockpot or water bath canner
Wide-mouth pint or quart jars with lids and bands
Canning tools (jar lifter, funnel, and bubble remover)

Instructions

Prepare the Mangoes. Peel, cut, and slice the mangoes as described earlier. Set aside in a bowl.
Make the Syrup. In a saucepan, combine water and sugar (if using) and bring to a gentle boil. Stir until the sugar dissolves, then reduce to a simmer.
Pack the Jars. Using a canning funnel, pack mango slices into jars, leaving ½ inch of headspace. Pour hot syrup over the mangoes, ensuring they are completely covered. Use a bubble remover to release any trapped air and adjust the syrup level as needed.
Wipe and Seal. Wipe the jar rims with a wash cloth dipped in vinegar to ensure a good seal. Place the lids on top and secure with bands until finger-tight.
Process in the Water Bath. Place jars in the water bath canner, ensuring they are fully submerged with at least 1 inch of water above the lids. Adjust processing time for your altitude if necessary. Bring the water to a boil and process jars: Pints: 20 minutes and Quarts: 25 minutes
Cool and Store. Once the processing time is complete, let jars rest for 5 minutes before carefully removing the jars. Place them on a towel-lined counter to cool overnight. Check seals, label jars, and store in a cool, dark place for up to one year.

Home-canned mangoes are not only a delicious addition to your pantry but also a healthy choice for the entire family. With their vibrant flavor and rich nutritional profile, mangoes can elevate any meal or snack. Whether you enjoy them straight from the jar, as part of a recipe, or blended into a treat, canning mangoes ensures their tropical goodness is always within reach.

Embrace the art of canning and add this delightful fruit to your repertoire—you’ll be glad you did!

Happy Canning!
xo
Diane, The Canning Diva®
www.canningdiva.com