Mango Chutney - PCOS-Friendly Recipe
This Mango Chutney is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 pounds fresh mangos, ripe but not too soft, peeled
- 3 tablespoons vegetable oil
- 1 teaspoon chile flakes
- 2 1/2 cups medium dice red onion
- 1/4 cup minced fresh ginger
- 1 cup small dice red bell pepper
- 8 ounces unsweetened pineapple juice
- 4 ounces cider vinegar
- 1/2 cup brown sugar
- 1 1/2 tablespoons curry powder
- Kosher salt and fresh ground white pepper
- 1/2 cup raisins or golden raisins
- 1/2 cup toasted, roughly chopped macadamia nuts
Instructions
- Cut the mango flesh away from the pit. The pit is shaped similar to an obelisk, so you'll end up with 2 large pieces and 2 smaller pieces from each mango. Roughly chop the flesh.
- In a saute pan heat the oil and add the chile flakes. Be careful not to burn the chile, just toast to flavor the oil. Add the onions and sweat until soft. Add the ginger and bell pepper and saute for 1 to 2 minutes. Finally add the mango and cook for 1 more minute.
- In a separate bowl, combine the pineapple juice, vinegar, sugar, and curry powder. Add this mixture to the pan. Stir to combine. Bring the mixture to a bare simmer and reduce for about 30 minutes, stirring frequently. Season with salt and pepper. Add the raisins and the nuts and transfer to another container over an ice bath. I used a mild yellow curry powder, but if you want it hotter go for red.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Nuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Mango Chutney recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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