Recipe of the month – August
‘Mango Chutney with Blackseeds’ is a delicious, thick relish that can be served as an accompaniment to main meals. Blackseeds are one of nature’s ‘superfoods’.
This recipe uses only low-histamine ingredients, as listed in the book “Is Food Making You Sick?”
- 2 to 3 green mangoes, peeled and diced.
- 1 cup sugar (white or raw)
- 2 tablespoon rice bran oil
- 1 1/2 teaspoons of blackseeds (nigella sativa)
- 1/4 teaspoon prepared wasabi (vinegar-free)
- 1/2 teaspoon powdered fenugreek seeds
- 1/2 teaspoons coriander seeds, dry roasted. (Or use coriander powder)
- a small knob of fresh ginger, grated
- 1 teaspoon sea salt
- Slightly heat the oil in a large skillet that can be fitted with a lid. Add the blackseeds and stir to roast lightly.
- Add the rest of the ingredients and mix well.
- Cover skillet with the lid and simmer on a low heat for around 10 minutes, until ingredients are soft. Stir occasionally.
- Allow to cool, then use within 2 days.
- Keep refrigerated.
- If you make a large batch, divide into serving-size portions in small plastic containers. Freeze them separately and defrost when ready to use them.
Mangoes: “The King of Fruits”
Mangoes (Mangifera indica) are an amazing fruit. They are delicious and full of nutrients and fiber, colorful, and versatile. Frozen or fresh, mangoes can be eaten in sweet or savory dishes. Best of all, they are on the list of suitable foods for people who suffer from histamine intolerance. Here are some more facts about mangoes you might not be aware of:
There are more than 400 varieties of mangoes. Each has its own characteristics – differing in flavor, texture, sweetness, size, color etc.
One of the most popular varieties is “Kensington pride”, otherwise known as KP, Bowen or Bowen special. Some rate this as the most delicious mango in the world. Other popular varieties include Calypso, Haven, Palmer, Keitt and Kesar.
New research suggests that eating mangoes may help protect against cancer and obesity related diseases. According to some studies, compounds in mangoes can:
- reduce the ill-effects of eating junk food
- destroy fat cells
- boost the metabolism of fats
- slow down the growth-rate of cancer tumors in mice.
- help regulate bowel movements
- lower cholesterol
- clear the skin
- improve eye health
- improve digestion
Mango is native to India and Southeast Asia. Watch fruit hunters Richard Campbell and Noris Ledesma of the Rare Fruit Council search for the rare white mango on the island of Borneo.
Green Mango Juice
The juice of unripe mangos is a boon to histamine intolerance sufferers. You don’t realize how important to cooking are the zesty tang and acidic properties of vinegar and lemon juice, until you miss them. Fortunately the juice of green mangos makes a good substitute.
It’s not widely available in stores, however; so if you cannot obtain it, you can substitute either amchoor or the juice of unripe/tart apples, mixed with a pinch of ascorbic acid powder.
To make your own green mango juice, buy unripe mangos and process them in a blender, then strain them through muslin to remove the pulp.
To store, freeze the juice in ice cube trays so that you can defrost as much as required in small amounts.