Video: Mango Chutney
by Sarah TheHealthyHomeEconomistContinuing 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)
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.
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Always love your videos, Sarah. I am excited to make this chutney. Can I substitute raw honey for the Sucanat?
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
Thanks so much for all your videos! They are very helpful!
I used balsamic vinegar instead of lime juice. Is it still safe?
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?
How about pineapple juice? Pineapple is not a citrus fruit, although it is commonly considered one.
Great idea! Thanks!!
Yes, simply use one additional tablespoon of sea salt if you omit the whey for allergy reasons.
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.
Hi Kim, how about rapadura? If you have a healthfood store nearby, they should carry either sucanat or rapadura.
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)
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.
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.
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:
http://kitchenkungfu.wordpress.com/2010/06/06/kimchi-for-white-girls-its-amazing/
I love mine with pineapple and star anise!!!
I love mine with pineapple and star anise!!!
I love mine with pineapple and star anise!!!
I love mine with pineapple and star anise!!!