Mango chutney

Chutneys are an essential part of Indian cuisine, offering a burst of flavor that complements and enhances a wide variety of dishes. They come in many forms—fresh or cooked, smooth or chunky, sweet, tangy, or spicy—and are made from ingredients like herbs, fruits, vegetables, and spices. Traditionally served alongside curries, rice, dosa, or snacks like samosas, chutneys add balance, contrast, and complexity to meals. From mint and coriander chutney to tamarind, mango or coconut chutney, each region of India has its own unique variations, making chutneys a vibrant and flavorful staple in Indian cooking.

This mango chutney is a sweet, tangy, and slightly spicy condiment that brings a burst of tropical flavor to any dish. Made with ripe mangoes, warm spices, a hint of maple syrup, and a splash of vinegar, it strikes the perfect balance between richness and brightness. It's a simple yet vibrant addition that elevates everyday meals into something special.

Recipe

Ingredients

1 lb frozen mango chunks

2 Tbsp avocado oil

1/4 tsp cinnamon powder

1/4 tsp cardamom powder

1/4 tsp fennel seeds

1 Tbsp garlic-ginger paste

1/2 tsp cumin powder

1/2 tsp pink Himalayan salt

1/4 tsp ground black pepper

1/2 tsp chili flakes

1/4 cup maple syrup

3 Tbsp apple cider vinegar

Instructions

• Heat the oil in a saucepan over medium heat. Add all the spices—except the maple syrup and vinegar—and sauté for about 30 seconds until fragrant.

• Stir in the chopped mango (can be frozen), maple syrup, and vinegar. Let the mixture simmer gently for 10 minutes, allowing the flavors to meld, lid on.

• After simmering, blend the chutney using an immersion blender for a smooth texture, or mash it with a potato masher if you prefer it chunky.

• This chutney works beautifully with other fruits too—try it with plums, peaches, apricots, or pineapple, even tomatoes.

• Serve as a flavorful condiment with grilled or roasted meats, or spread it in sandwiches and wraps for a delicious sweet-and-spicy kick.

  Enjoy!

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana