Probiotic Loaded Mango Chutney Recipe (plus video)

by Sarah Updated: March 13, 2017Fermented Foods, Recipes, VideosComments: 21

mango chutney in a bowlContinuing on with our video series on 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 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 How-to Video

Fermented Mango Chutney Recipe

 

(modified slightly from Nourishing Traditions Cookbook, p. 107)
Ingredients
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
Instructions
Mix mango, ginger, peppers, onion, mint and cilatro in a large glass bowl (I use these bowls).  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 about 2 months.

Feel free to substitute papaya for the mango if desired. If you love mango, try this recipe for raspberry or mango lassi too.

Sarah, The Healthy Home Economist

Sarah
The Healthy Home Economist holds a Master’s degree from the University of Pennsylvania. Mother to 3 healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, ABC, NBC, and many others.

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