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!
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 jalapeno chile, seeded and chopped (optional)
1/2 cup fresh mint leaves, chopped
1/2 bunch cilantro, chopped
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