Lunch: Mango and Red Pepper Chutney

This recipe includes fertility superfoods such as:

Cinnamon

Health and fertility benefits of Mango and Red Pepper Chutney

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Ingredients

3 firm-ripe mangoes (3 pounds total), peeled and cut into 1/2-inch cubes
1/3 cup distilled white vinegar
1/3 cup packed dark brown sugar
1/3 cup golden raisins
1 3/4 teaspoons salt
1 (1-inch) piece fresh ginger, peeled and chopped
1 tablespoon chopped fresh jalapeño including seeds (from 1 chile)
3 garlic cloves, chopped
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon turmeric
2 tablespoons vegetable oil
1 medium onion, chopped
1 red bell pepper, cut into 1/4-inch dice
1 (3-inch) cinnamon stick

Instructions

Toss together mangoes, vinegar, brown sugar, raisins, and 1 teaspoon salt.
Mince and mash ginger, jalapeño, and garlic to a paste with remaining 3/4 teaspoon salt using a large heavy knife, then stir in cumin, coriander, and turmeric.
Heat oil in a 4-quart heavy pot over moderately high heat until hot but not smoking, then sauté onion and bell pepper, stirring occasionally, until golden, 8 to 10 minutes. Add garlic paste and cinnamon stick, then reduce heat to moderate and cook, stirring, 1 minute. Stir in mango mixture and simmer, covered, stirring occasionally, until mangoes are tender, about 30 minutes. Discard cinnamon stick and cool chutney, uncovered, about 45 minutes.

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