Consuming fruits and vegetables of all kinds is associated with quality health. It significantly lowers risk of many lifestyle-related health conditions. Eating green vegetables as raw mangoes, brussels sprouts decreases the risk of obesity, diabetes, heart disease and weight gain. Brussels sprouts don’t normally elicit a positive reaction from many people. Take a chance this holiday season to cook up more yummy recipes featuring Brussels sprouts. And every season, these recipes convert more and more people into Brussels sprouts lovers! These veggies are full of fiber and vitamin C, making them a nutritious addition to any meal!

Raw mango recipes are probably new to the western world. For Indians, especially South Indians, raw mango dishes are a staple. Mango has culinary significance at all stages, mature and immature. Pickles, soups, dal, mango rice, chutneys, salads, desserts, drinks, you name it. Mango is considered to be the king of fruits as it is the top fruit crop of India. Mangoes grow in tropical and subtropical weather where there is no high humidity and rain during the flowering stage. Southern India fits ideal cultivation conditions for mango.

My first experience with Brussels sprouts was cutting them and cooking in tomato gravy. But bitterness turned me off for few years until I started making variations. Ever since I’ve been enjoying them and experimenting with various preparation styles. Sulfurous little Brussels sprouts made their début in our area in the 1920s when newly arrived Italian farmers began planting them along with artichokes. By 1940 the acreage was significant, and today several thousand are grown in Monterey and Santa Cruz counties. The tall stalks yield dense buds that resemble mini cabbages that thrive in the cool, coastal fog and have a slightly bitter taste that can sweeten when frosty temperatures hit.

Up until 1993 there was a Brussels sprouts festival sponsored by the Santa Cruz Beach Boardwalk. The festival went on for 12 years before it was uprooted for dwindling attendance. There were Brussels sprouts on pizzas and in ice cream.

How to cook mangoes

Raw mangoes can be used to make main course items as chutneys, soups (rasam), dal, mango rice and so on. Ripe mangoes are used to make desserts, lassi. When you choose raw mangoes, pick green and hard mangoes. Green and hard one’s tastes sour. Beware dishes you make give sour, tangy and fresh taste. To get high nutrition from mangoes, consume fresh ones, not canned or frozen.

Recipes with mango.

• Cut raw mango into pieces, top with salt and chili powder and eat.
• Grate raw mango to make mango rice, which is a competitor of lemon rice.
• Grind raw mango with a variety of veggies, add tampering to make chutney
• Steam raw mango, mash and add tampering to make Rasam (South Indian Soup)
• Grate raw mango to add to salads
• Raw mango juice with salt, pepper
• Cut raw mango pieces, add to dal. Cook and add tampering to make Dal
• Remove ripe mango pulp and make milkshake
• Make mango pudding with ripe mango pulp
• Make mamidi tandra (aam papad) with ripe mango pulp
• Make Lassi with mango pulp
• Just eat ripe mangoes

Nutrition benefits of Mango

• Mango is high in vitamin A, C.
• Unripe mangoes are an excellent remedy for liver disorders, blood disorders.
• Studies revealed mangoes improves digestion
• Lowers cholesterol
• Mango has high fiber
• Good for diabetic patients. Diabetic patients should use caution when consuming ripe mangoes. Ripe mangoes have high sugar content compared to other fruits. But fruit sugar is different from processed sugar.  Mangoes are also a great alternative to candies, junk food, and other unhealthy snacks.

Brussels Sprouts, raw mango chutney

 

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Prep time

5 mins

Cook time

15 mins

Total time

20 mins

 

Author: Ujwala Chintala

Recipe type: Main Course

Cuisine: Indian

Serves: 5

Ingredients

• 1 cup brussels sprouts
• ½ cup raw mango
• ½ tsp coriander seeds or coriander powder.
• 2 - 3 tbsp oil
• 5-10 green chilies depending on your spice level
• 2-3 red chilies for added spice
• 5 garlic cloves
• ¼th tsp cumin
• ⅕th tsp black mustard seeds
• 5-8 curry leaves
• ⅛th tsp turmeric
• Salt
• Cilantro

Instructions

1. Add tbsp oil to a pot. Heat to medium.
2. Add green chilies, garlic, and brussels sprouts.
3. Close lid. Cook for 2 minutes. Stir. Add salt, stir. Close lid and cook till soft and all water evaporates. Let it cool.
4. Roast coriander seeds if you choose to use seeds.
5. In a blender, add coriander seeds first. Grind them to powder. Then add raw mango, cooked brussels sprouts. Grind coarsely. Add salt if needed. If you are using coriander powder instead of seeds, add it now. Pulse to mix well. Remove into a bowl.
6. If you think spice level isn't enough, you can add red chilies in tampering.
7. Now prepare for tampering. In a small tampering Kadai, add remaining oil. Heat to medium.
8. Add red chilies. Cook until brown.
9. Add black mustard seeds. When they start spluttering, add cumin. Cook until golden brown.
10. Add curry leaves. When they stop spluttering, add turmeric.
11. Turn off the stove, add hot tempering to the chutney.
12. Serve with rice, quinoa. You can also use as a spread on your sandwich.

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