Tropical Spiced Chutney
This wonderfully light sauce is fruity and fat-free at the same time. The fruits in it provide vitamin C, which is not only indispensable for the immune system, but also improves the absorption of iron from food.
Don't throw away the seeds of the papaya. They can be dried and used like pepper in a spice mill. They contain a particularly high amount of papain, an enzyme that strongly supports digestion.
(Percentage of daily recommendation)
|Calorie||33 kcal||(2 %)|
|Protein||0 g||(0 %)|
|Fat||0 g||(0 %)|
|Carbohydrates||7 g||(5 %)|
|Sugar added||4 g||(16 %)|
|Roughage||0.5 g||(2 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||0.2 mg||(2 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0 mg||(0 %)|
|Niacin||0.3 mg||(3 %)|
|Vitamin B₆||0 mg||(0 %)|
|Folate||4 μg||(1 %)|
|Pantothenic acid||0.1 mg||(2 %)|
|Biotin||0.5 μg||(1 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||9 mg||(9 %)|
|Potassium||67 mg||(2 %)|
|Calcium||9 mg||(1 %)|
|Magnesium||9 mg||(3 %)|
|Iron||0.2 mg||(1 %)|
|Iodine||1 μg||(1 %)|
|Zinc||0.1 mg||(1 %)|
|Saturated fatty acids||0 g|
|Uric acid||6 mg|
Rinse jars (each 8 ounces) and their matching lids with boiling water, then leave upside down to drain on a kitchen towel.
Peel mango, cut into slices, approximately 1/2 inch thick around the pit. Cut slices into small dice.
Peel papaya and scoop out the seeds. Cut into bite-sized pieces.
Remove outer husk of cape gooseberries.
Peel the onions and cut into approximately 1-inch dice. Peel and finely mince ginger root.
Rinse chile pepper and cut into very thin slices. (Remove seeds if you prefer less heat.)
Heat sugar in a pot, stirring, until it melts, then stop stirring and cook until caramel is light brown.
Add onions, ginger and chile. Stir in vinegar and apple juice and cook, stirring, until caramel has dissolved completely.
Add mango, papaya and gooseberries to pot. Simmer over low heat, stirring occasionally, for about 25 minutes. Season with salt and pepper.
Spoon hot chutney into prepared jars and secure lids. Let stand upside down for 5 minutes, then turn right sides up and let cool completely.
Tip: To preserve for longer, process jars according to manufacturer's instructions. Chutney tastes best 2-3 months after preparation.