Video: Mango Chutney

by Sarah TheHealthyHomeEconomist Fermented Foods, Sauces and Dressings, VideosComments: 20

Continuing on with our video series on Lacto-Fermented Fruits and Vegetables, the topic for today is making super nutrient dense, probiotic filled mango chutney.    This condiment is fabulous with chicken or fish.    I like to spoon it directly on top of a salad of organic baby greens.    The flavor is incredibly complex, both sour and sweet.    I would have to say that this is one of my favorite fermented recipes from Nourishing Traditions Cookbook.

Mango chutney was the very first lacto-fermented condiment I ever tasted many years ago and it was made by my friend, Della, at a potluck at her home.    I remember nearly falling over as it was so delicious and welcome on my stomach!   Your body literally cries out for these types of super nutrient dense, easily digested foods!   I hope you try making it right away!

Mango Chutney (modified slightly from Nourishing Traditions Cookbook, p. 107)
3 cups ripe mango peeled and cubed, preferably from a local farmer’s market
1 TBL freshly grated ginger
1 red pepper, seeded and cut into small pieces
1 small onion, chopped
1 jalapeno chile, seeded and chopped (optional)
1/2 cup fresh mint leaves, chopped
1/2 bunch cilantro, chopped
1/8 cup sucanat
1/2 cup fresh lime juice
2 tsp sea salt
1/4 cup liquid whey
1/2 cup filtered water
Mix mango, ginger, peppers, onion, mint and cilatro in a large glass bowl.   Press down lightly with a meat hammer or other kitchen pounder.    Mix remaining ingredients well and pour over ingredients in the bowl.    Transfer to a quart and pint size mason jars leaving at least an inch at the top.    Leave on the counter for 2 days and then transfer to the refrigerator.    Use up within 2 months. 
** You can substitute papaya for the mango if desired

This post is submitted to the Food Renegade’s Fight Back Friday blog carnival!

Sarah, The Healthy Home Economist

Comments (20)

  • Maureen Diaz

    I love mine with pineapple and star anise!!!

    June 10th, 2010 1:33 pm Reply
  • Maureen Diaz

    I love mine with pineapple and star anise!!!

    June 10th, 2010 1:33 pm Reply
  • Maureen Diaz

    I love mine with pineapple and star anise!!!

    June 10th, 2010 1:33 pm Reply
  • Maureen Diaz

    I love mine with pineapple and star anise!!!

    June 10th, 2010 1:33 pm Reply
  • kitchenkungfu

    Looks fantastic! I will definately try this. I made the sauerkraut and moved it into the fridge last night – haven't tried it yet.

    I did get my blog about kimchi posted, if you are interested:

    June 10th, 2010 1:55 pm Reply
  • naomilovestom

    Sarah, what do you think of omitting the sucanat from this recipe, or perhaps substituting stevia? Does it really need the extra sweetness in your opinion? I realize there's not much in there, but I need to keep all sugar out of my diet. I'm thinking that if the mango is sweet enough maybe I don't need the sucanat.

    June 11th, 2010 2:20 am Reply
  • Sarah, the Healthy Home Economist

    I think you could probably omit the sucanat and use a few drops of stevia instead. Should be fine. If you try it, please check back and let me know how it turned out! I may try it myself.

    June 11th, 2010 2:29 am Reply
  • Kim

    I am very excited about trying this but am worried about finding sucanat. Is there something that you would recommend replacing it with if I can not find any? (other than the stevia)

    June 11th, 2010 3:28 pm Reply
  • Sarah, the Healthy Home Economist

    Hi Kim, how about rapadura? If you have a healthfood store nearby, they should carry either sucanat or rapadura.

    June 11th, 2010 3:43 pm Reply
  • The Relaxed Mom

    Can you use anything besides whey? I really want to make this, but I have a family member who is terribly allergic to all milk products.

    June 13th, 2010 1:37 pm Reply
  • Sarah, the Healthy Home Economist

    Yes, simply use one additional tablespoon of sea salt if you omit the whey for allergy reasons.

    June 13th, 2010 5:13 pm Reply
  • Aunty Therese

    Hi Sarah, I am enjoying your recipes and videos very much! Thanks for making this contribution to the health of us all!

    I have a food intolerance to all citrus. For lemon juice, I usually substitute raw vinegar. What would you suggest substituting for the lime juice in this recipe?

    March 10th, 2011 7:05 pm Reply
    • Sarah, The Healthy Home Economist

      How about pineapple juice? Pineapple is not a citrus fruit, although it is commonly considered one.

      March 10th, 2011 11:10 pm Reply
      • Aunty Therese

        Great idea! Thanks!!

        March 11th, 2011 9:27 am Reply
  • Dona

    I used balsamic vinegar instead of lime juice. Is it still safe?

    November 18th, 2011 4:47 pm Reply
  • Liz

    Thanks so much for all your videos! They are very helpful!

    January 6th, 2012 12:21 pm Reply
  • Holly Schaad

    Sarah, I made peach chutney according to the NT directions for fruit chutney for the first time…it made just over a quart so I put it into 2 quart jars with only about 2 inches in the second jar. It bubbled up in that jar but I went ahead and put it in the fridge. When I opened it yesterday, less than a week later, it smells very fermenty – sort of champagne like. I did taste it and it doesn’t taste alcoholic but I don’t know if it tastes right either since I have never had chutney before. Any advice? Also, do you heat it on the chicken or put it on the table cold?

    I ABSOLUTELY LOVE your site. It has taught me many things and helped me make since of my NT cookbook. Thanks for all you do. Holly

    August 1st, 2012 10:24 am Reply
  • Ellen

    Always love your videos, Sarah. I am excited to make this chutney. Can I substitute raw honey for the Sucanat?

    June 17th, 2013 10:39 pm Reply
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  • Marie

    Hi Sarah I’m a newbie to your video blogs. I have already tried 4 of your recipes. Thanks a million for the priceless information. I look forward to more of your videos.

    September 10th, 2013 12:16 am Reply

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