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
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{ 17 comments… read them below or add one }
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!!!
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/
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.
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.
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)
Hi Kim, how about rapadura? If you have a healthfood store nearby, they should carry either sucanat or rapadura.
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.
Yes, simply use one additional tablespoon of sea salt if you omit the whey for allergy reasons.
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!!
I used balsamic vinegar instead of lime juice. Is it still safe?
Thanks so much for all your videos! They are very helpful!
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