Aam Ras is a popular Indian dessert made from ripe mangoes. It’s a delightful puree of mango pulp that’s often served with poori (deep-fried Indian bread). This dessert is particularly enjoyed during the mango season in India, which typically falls in the summer months.
Recipe: Aam Ras
Ingredients:
- Ripe mangoes (preferably Alphonso or Kesar variety) – 4 to 5
- Sugar – as per taste
- Cardamom powder – a pinch (optional)
- Milk – 1/4 cup (optional, for adjusting consistency)
- Chopped nuts (such as almonds, cashews) – for garnishing
Recipe Instructions:
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Peel and Chop Mangoes: Peel the ripe mangoes and remove the flesh from the seeds. Chop the mango flesh into smaller pieces.
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Blend Mangoes: Place the chopped mango pieces in a blender. Add sugar to taste and a pinch of cardamom powder if desired. You can adjust the sugar based on the sweetness of the mangoes.
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Blend Until Smooth: Blend the mangoes and sugar together until you get a smooth puree. If the puree is too thick, you can add a little milk to achieve the desired consistency. Blend again to mix in the milk.
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Chill: If you prefer your Aam Ras to be cold, you can refrigerate the puree for a couple of hours before serving.
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Serve: Pour the chilled Aam Ras into serving bowls. Garnish with chopped nuts like almonds and cashews.
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Pair with Poori: Aam Ras is traditionally served with poori, a deep-fried Indian bread. The combination of the sweet mango puree and the slightly savory poori is a delightful contrast.
Time Needed: The time needed to prepare Aam Ras depends on the number of mangoes you’re using and your familiarity with the recipe. On average, it takes about 20-30 minutes to prepare the Aam Ras, including peeling and chopping the mangoes, blending, and garnishing.
History: Aam Ras has its roots in Indian culinary traditions, where mangoes hold a special place due to their abundance and unique flavor. It’s been enjoyed for generations as a refreshing dessert during the hot summer months, providing a burst of natural sweetness and a cooling effect.
Remember that the quantities mentioned in the recipe can be adjusted based on your taste preferences and the sweetness of the mangoes you have. Enjoy your Aam Ras as a delectable dessert or a sweet accompaniment to your meals!
Sure, here’s the nutrition information and some health-related information for Aam Ras:
Nutrition Facts (Approximate values per serving, considering 1 serving = 1/2 cup of Aam Ras):
- Calories: Around 120-150 kcal
- Carbohydrates: Approximately 30-35g
- Sugars: Around 25-30g (natural sugars from mangoes)
- Dietary Fiber: 1-2g
- Vitamin C: A significant amount due to mangoes
- Vitamin A: Abundant due to mangoes
- Folate: Present in moderate amounts
- Potassium: Around 200-300mg
- Fat: Minimal, often negligible
Health Information:
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Rich in Vitamins and Minerals: Aam Ras is a great source of vitamin C, vitamin A, and other essential nutrients. Vitamin C is known for its antioxidant properties and its role in immune system support. Vitamin A is essential for maintaining healthy skin, vision, and immune function.
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Natural Sugars: The sweetness in Aam Ras primarily comes from the natural sugars present in ripe mangoes. While it provides an energy boost, it’s important to consume in moderation, especially if you’re watching your sugar intake.
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Dietary Fiber: Although Aam Ras is not particularly high in fiber, the presence of dietary fiber from mangoes can help with digestion and promoting a feeling of fullness.
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Hydration: Mangoes have a high water content, contributing to hydration, especially during hot weather.
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Moderation: While Aam Ras is delicious and offers some nutritional benefits, it’s important to enjoy it in moderation due to its natural sugar content. If you have diabetes or are managing your carbohydrate intake, be mindful of portion sizes.
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Nutrient Diversity: While Aam Ras is a tasty treat, it’s always a good idea to incorporate a variety of fruits and vegetables into your diet to ensure a well-rounded intake of nutrients.
Remember, the nutritional content can vary based on factors like the size and type of mangoes used and any additional ingredients you include. Enjoy Aam Ras as a delightful dessert, but as with all foods, balance and moderation are key for a healthy diet.
