Curried Mango Ginger Chutney

Yay!  I am so happy with this  delicious and healthy recipe I came up with on the fly last night.  I was craving Indian food and had been ignoring this  lonely little mango I  purchased last week that I knew was going to go bad if we didn’t eat it pretty soon.   I  have been seeing quite a few recipes with mango being used in chutneys or as an interesting accent to modern Indian cuisine.  A quick internet search for mango chutneys resulted in several recipes, but they all  had an ingredient list that called for more than just one little mango.  I took the best of the many recipes that I found (this one recipe by Alton Brown being my favorite) and reduced it down in ratio so my one little mango would work fine.

This chutney would go great with white fish,  whole roasted chicken, chicken breasts, and probably even pork.  If you reduced the “heat” (chile flakes) I bet kids would love this with healthy chicken tenders.    Could also go well with all types of vegetarian or vegan Caribbean, Indian or African dishes.  I would even serve with goat cheese on crostini or with crackers.  I will be trying many variations of with lots of dishes in the future and put the links as I do them in this post.  Last night I didn’t feel like running to the store to get fish, so  I marinaded organic chicken breast in an easy Indian spiced marinade for an hour.

Lastly this is GREAT for cancer patients going through chemo.  I loved bright and spicy Indian chutneys and spicy food with curries when I was undergoing chemo.  The bold flavors really cut through the yucky chemical taste chemo can leave.

 

Serves 4 as a side to a main dish,  Store in an airtight container for 7 days up in the freezer for up to 2 months

Ingredients:

  • 1 tablespoon neutral oil
  • 1 teaspoon chile flakes
  • 1 mango
  • 1 small red onion chopped
  • 2 tablespoons cider vinegar
  • 2 tablespoons fresh squeezed lemon juice
  • sea salt
  • white pepper
  • 1 to 2 tablespoons maple syrup grade B (or brown sugar)
  • 1/2 tablespoon curry powder
  • 1 to 2 tablespoons of fresh minced ginger
  • 2 tablespoons of filtered water
  • Chopped 1/2 of a red bell pepper (optional)
  • a quick grate of lemon zest (optional)

Directions:

  1. Cut the mango away from the pit and roughly chop the flesh
  2. In a separate bowl combine water, cider vinegar, maple syrup, fresh lemon juice,  optional lemon zest and set aside
  3. In saute pan heat oil over medium heat and add the chile flakes and toast just to flavor oil
  4. Keep heat at medium, and add red onions until they begin to sweat and get soft
  5. Add ginger and if using, the optional red pepper and saute for 1 to 3 minutes.
  6. Add the mango and cook for 1 minute
  7. Add the mixture in bowl to pan and stir to combine
  8. Bring the mixture to a slight simmer, reduce to low and stir frequently
  9. Season with a fresh ground sea salt and white pepper (optional)
  10. Continue cooking over low heat, uncovered so the liquid can evaporate and reduces into a thick coating over the fruit. Aprox 30 minutes.  Remove from heat.

Serve warm or at room temperature and enjoy!  Let me know how you use it and I’ll add it to the notes here.

 

 

 

 

 

 



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Moroccan Quinoa Pilaf

I first made this pilaf with chef Rebecca Katz , author of the “Cancer Fighting Kitchen”, during a cooking class  of hers I attended last February at the Draegers Cooking School.  The photo above  was taken at that class. The pilaf was served with orange citrus chicken and kale with sweet potato.

I was only recently introduced to quinoa a few years ago,  and this is my favorite  recipe.  Quinoa is a really great source of protein, as that  it is a “complete” protein, containing all the essential amino acids we need to get through our diet.

I love Middle Eastern and Northern Africa flavor profiles, and they  work especially well with quinoa. This dish would be a great side to my North African Lamb Chops recipe.  The cinnamon, ginger, cumin, and turmeric spices take me back to the first time I ever tried Moroccan food when I was young.

I make this all the time, because its fast, easy, and a great snack to make ahead and keep in the fridge. I used carrots, fennel and yellow crook neck squash in this particular preparation, as that those were the veggies I had on hand today, but this recipe tastes especially good with toasted almond slices, onions and raisins.  To really brighten up the final product, I squeezed half a lemon on it and sprinkled a little fresh mint. Chef Rebecca was kind enough to give me permission to to reprint this recipe in full.  I hope you enjoy it as much as I do.  Thanks Rebecca!

Serves 4

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons shallots finely diced
  • 1 medium size fennel bulb
  • 3 carrots, peeled and diced small
  • 1 cup dry organic quinoa
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground cardamom
  • 1 3/4 cups of filtered water or vegetable stock
  • sea salt to taste
  • Optional: 1 yellow crook neck squash
  • Optional: 1/4 cup of fresh chopped mint or parsley

Directions:

  1. Heat the olive oil in a saucepan over medium heat and then add the shallot, fennel, carrot, and a pinch of salt and saute, stirring occasionally with a spoon for about 3 minutes until the vegetables start to sweat.
  2. Stir in the quinoa, turmeric, cinnamon, cumin, ginger, and cardamom, then stir in vegetable stock or filtered water, a pinch of salt and bring to a boil
  3. Lower the heat, cover, and simmer for about 20 minutes, until the liquid has been absorbed and the quinoa is tender.
  4. If you decided on using the crook neck squash: saute the squash in olive oil over medium heat for about 4 to 5 minutes until tender.  Set aside until quinoa is done cooking
  5. Remove quinoa from heat and fluff with a fork, then add the optional squash and parsley or mint
  6. Do a quick taste and if you want, add a quick squeeze of lemon juice to add some acid or “amp” up the flavor
  7. Serve and enjoy!

Notes:

  • Will stay fresh stored in an airtight container in the fridge for up to 3 days
  • Nutrition Per Serving:  Calories: 270; Fat: 10 grams; Carbohydrates: 39 grams, Protein: 8 grams


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Bright “Beet Up My Cold” Juice

Playing around with my juicer I came up with this little concoction, which is really tasty, and I’d like to believe, kicking some butt on my current cold.

Wash all the veggies and cut up to sizes that can fit in juicer.  Peel the ginger before putting through the juicer or a vitamix.

Ingredients:

  • 2 Beets
  • 2 apples
  • 2 carrots
  • 1 stalk celery
  • 1 to 2 inch  piece of ginger (peeled)

Put through juicer (mine is an ACME brand) or vitamix if you want to keep the pulp. If I’m feeling a bit whimsy,  I like to serve my more colorful juices in fun glasses, like wine or martini glasses.  If there is  extra, just store in fridge for up to a couple of hours, or in mason jar up to 24 hours.  However I suggest to drink right away after you make it.



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Organic Apple Ginger Tea


My boyfriend and I are fighting a flu or cold today and I just made a big batch of this. I found this little gem of a recipe through the nutritionist, Cheryl V Mitchell, who taught with me at Cooking Matters. The best part about this is it’s simplicity to make. This drink is super healthy, non fat, low in calories, yet naturally sweet in taste through the apples. Fresh ginger is really good for upset tummies or good for nausea. This is also a fun tasty little drink to have around in cold, rainy or snowy weather. In Tahoe we almost always have a big pot of this going on the stove all day long while siting next to a crackling fire while watching the snow fall. The scent of the warm apples, ginger and cinnamon fill the house and I’ve had guests ask “what kind of scented candle is this?”

I make this in a big pot over the stove or in a large slow cooker, and bring to a simmer, but then turn down and keep on low heat the rest of the time. With this recipe, as with all my recipes, please adjust the ingredients to fit your own specific tastes

Ingredients:

  • 5 to 8 Apples quartered with skins left on (how “apple” you want the tea to taste is up to you)
  • 1 big knob of fresh ginger (I like a real large knob, I love the ginger flavor and spicy flavor it gives)
  • 2 cinnamon sticks
  • 8 to 12 cups of filtered water
  • Optional: Stevia or Organic honey to added additional sweetness after your ready to drink
  • Optional: ground nutmeg to taste

Directions:

  1. Put all the ingredients in a slow cooker or a large pot
  2. Cover with the filtered water
  3. Bring to a high simmer, reduce heat to medium or medium low, and allow flavors to infuse for at least an hour
  4. I used a ladle to scoop out the “tea” into my cups
  5. You can also add extra water once, over the ingredients if the pot starts running low on liquid
  6. Enjoy!

*** This recipe kindly shared with me by Cheryl V Mitchell of The Diabetes Bootcamp

 

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