March 27, 2019

No Added Sugar Mango Chutney – Indian Recipes

No Added Sugar Mango Chutney

I needed to find a way to reduce the sugar in our beloved spiced onions recipe.  This no added sugar Mango Chutney was the best place to begin.

 

Of course, we still have a lot of naturally occurring fruit sugars in the Mango Chutney.  So, keep consumption to a minimum, especially if you are diabetic.  It makes sense to enjoy with a high-fat meal without carbohydrates.  Sorry, no popodoms or naan bread.

 

However, on the bright side.  Here are some reasons you should enjoy this recipe in small quantities:

 

  • Mangoes – are high in anti-oxidants and are thought to be beneficial to eye health as well as doing wonders for the hair and skin.  As always the fresh fruit is always the best way to gain the most vitamins.  But, you still gain most of the nutrients using this recipe.  And, one more thing…  Never ever juice them! Unless you like drinking a big glass of sugar of course.

 

  • Dates – are very underrated.  Yes, they contain sugar, however, they actually help encourage a healthy microbiome (basically our gut health).  As well as protecting our brains against ageing.  They are a great way to curb that sweet tooth and banish those cravings when you first come off sugar.  Check out my Energy Balls – they were my lifesavers when I stopped the old sweet stuff!

 

Overall you can enjoy this no added sugar mango chutney with no added guilt but, make sure you stick to only a teaspoon or 2 at one time.

 

I hope you love it!

No Added Sugar Mango Chutney

A delicious alternative to an Indian condiment which is usually loaded with sugar. This no added sugar mango chutney will not disappoint.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: Condiments
Cuisine: Indian
Keyword: Indian Sides
Servings: 10
Calories: 85kcal

Ingredients

  • 4 mangoes
  • 6 dates
  • 2 garlic cloves
  • 2 tsp. mustard seeds
  • 1 pinch sea salt
  • 1/2 cup sultanas
  • 1 tsp. garam masala
  • 1/2 cup apple cider vinegar
  • 1 tbsp. finely chopped ginger

Instructions

  • Peel and de-stone the mangoes
  • Cut the flesh into chunks
  • De-stone the dates and cut into small slices 
  • Add all of the ingredients into a heavy bottomed pan 
  • Cook over a low heat for 1 hour
  • Place in some sterile jar and use within 4 weeks

Nutrition

Calories: 85kcal

Check out the Spiced onion Recipe now.

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