Fresh Mango Chutney
India
Known as an Indian recipe, with similar versions prepared across other nations.
Ingredients 14 ingredients
- 1 tb Toasted cumin seed
- 2 c Diced mango (avoid fibrous parts)
- Zest and juice of one lime
- Zest and juice of one orange
- 1/4 c Rice wine vinegar
- 1 sm Sweet red pepper, diced
- 1/4 c Diced red onions
- 1/4 c Green onions, thinly sliced on the bias
- 2 Red jalapeno peppers, sliced in thin circles
- 1 c Light olive oil
- 2 tb Grated ginger
- 1/4 c Chinese preserved black beans, rinsed
- Salt
- Oregano
Possible health benefits
General information, not medical advice.
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Mango
High in vitamin C · 36 mg per 100 g, 45% of the reference intake per 100 g
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
- Vitamin C contributes to normal collagen formation for the normal function of bones.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage.
11 more authorised claims
- Vitamin C contributes to normal collagen formation for the normal function of gums.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
- Vitamin C contributes to normal collagen formation for the normal function of teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
Source of folate · 43 µg per 100 g, 22% of the reference intake per 100 g
- Folate contributes to maternal tissue growth during pregnancy.
- Folate contributes to normal amino acid synthesis.
- Folate contributes to normal blood formation.
5 more authorised claims
- Folate contributes to normal homocysteine metabolism.
- Folate contributes to normal psychological function.
- Folate contributes to the normal function of the immune system.
- Folate contributes to the reduction of tiredness and fatigue.
- Folate has a role in the process of cell division.
Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. NIH fact sheet
Nutrients per 100 g of “Mangos, raw”, USDA FoodData Central.
Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).
Cook safely
- Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.
Method
Chef Wood
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- Mix together all ingredients; adjust seasoning with salt and citrus. Let sit for a few hours before serving.
Plating
Cookware for this recipe
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Chef's knife
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Cutting board
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Grater