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Sweets come in many forms, but the most versatile and nourishing are one of natures greatest bounties, fruit! Whether youre biting into a strawberry cheesecake or peach cobbler, these wondrous treasures can be manipulated into lots of different tastes and purposes and can add huge flavor to almost any dish. Variety is essential in any kitchen and on account of old country explorers who first introduced exotic foods to the dinner table and trading agreements in our modern era, people are enriched with the opportunity to expand their tasting horizons. Many people would have a hard time believing that oranges are not actually native to the sunshine state license theyre depicted on, or that bananas were never originally growing in south America, so how did we get here? Thanks to the original explorers who brought back their discoveries, fruits which originally grew in one region of the world can now grow in many. Not only that but on account of modern sciences splicing of genes and new environments in general, people have cultivated new variations of fruits by growing in different climates and using technology to optimize taste, quantity, and freshness, ultimately providing society with hundreds of new fruit variations. The original seeded grape is mainly only used in wine making now, and the original banana has come a very long way from its seeded cousin. While fruits can be prepared into many forms like jelly or vinegar, their most important attribute is nutritional value. Fruits are so densely packed with nutrients that they can even help reduce risks of many diseases like osteoporosis or cardiac disease, and even help reduce signs of aging, giving you yet another reason to choose a blueberry crisp over a chocolate bar. Its amazing to have such a unique food type that is not only delicious, but absolutely great for you.


In the spirit of healthy eating and the unique versatility of fruits, here is a delicious mango chutney recipe which can be used as a condiment that pairs harmoniously with meats like chicken or lamb, cheese and is so tasty on its own that it can be used as a sandwich spread!


The chutney cooling down

Small Batch Spicy Mango Chutney (makes 125ml)

Ingredients:

  • 1 ripe mango
  • 1/4 of a red onion
  • 2 garlic cloves
  • 1/4 tsp red chili flakes
  • 1 tbsp coconut oil
  • 1 tbsp ginger
  • 1.5 tbsp red wine vinegar
  • 1 tbsp salt
  • 1/4 tbsp brown sugar

Peel the mango and remove the seed. (I recommend peeling the mango over a bowl to retain the juice). Chop the peeled and seeded mango into a small dice. Chop the onion into a fine dice, then mince the garlic and ginger. Heat the oil at a low temperature then add the chili flakes and cook for one minute to infuse the oil. Add the onion and garlic and cook them until they become soft. When this happens add the ginger and cook for one minute. Add the mango, vinegar, salt and sugar then cover and cook for 30 minutes, periodically mixing the ingredients.

This chutney should be allowed to chill then stored in an airtight jar and refrigerated for at least 4 hours(ideally 12+ hours) as it becomes tastier with time. Press down the chutney when storing to remove air bubbles and minimize air in the jar. The refrigerated shelf life is approximately one month.

Enjoy!

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