My mother introduced me to this recipe last year as part of a delicious Indian feast she prepared, and oh boy was this dish a winner. It’s so delicious, so fresh and it is perfect for these warmer months as well. This would be a good dish for Christmas lunch too, I’m thinking!

Mangoes are in season now, so get excited. Buy them cheaply buy the box, freeze half of them for smoothies and chow down on the rest of them fresh, or in meals like this.

Rich in Vitamin C, betacarotene, and low in calories. Oh and did I mention, delicious?

Serves 4

Ingredients

• 300g dessicated coconut
• 2 dried chillies, seeded and chopped
• 1 tbsp soft brown sugar, coconut nectar or rice malt syrup
• 300g ripe mango flesh, cubed
• 1 tbsp macadamia or melted coconut oil
• ½ tsp coriander seeds
• ½ tsp black mustard seeds
• 6 curry leaves

Method

1. Put the coconut, chilli and sugar/syrup in a blender and add enough water to make a thick, coarse paste.  If you don’t have a blender, crush everything together in a mortar and pestle, adding a little water as you go.

2. Transfer the paste to a bowl and toss the mango through.  Season with salt to taste, and then refrigerate.  Heat the oil in a small frying pan over low heat and add the coriander, mustard seeds and curry leaves.  Cover and shake the pan until the seeds start to pop.  Pour the oil and seeds over the mango mixture and stir.

The post Indian Mango Salad appeared first on Alison Mitchell Naturopath.

This is good as an anti-pasto, put through pasta or in wraps.

Ingredients

• 3 red capsicum
• Olive oil
• 1 preserved lemon rind, chopped
• 1 tbsp fresh parsley
• 1 tsp baby capers

Method

Lightly drizzle capsicum with a little oil.

Grill capsicum until skin can be peeled off.

Remove seeds from the inside.  Don’t wash as this will remove some of the smokey flavour.

Mix with lemon rind, parsley, capers and a little extra-virgin olive oil.  Store.

Tips

Capsicums are also known as Peppers, however they are not related to black pepper at all.  They recieved this name when Columbus unsuccessfully voyaged to find black pepper, and rather than acknowledge his failure his named the most pungent New World food “pepper”.

Capsicum is latin for box, aptly describing their hollow form.  Capsicum annuum is the botanical name for the different coloured varieties of capsicum, which ranges from red, orange, yellow, green, purple, brown and black.  Paprika is made from the red capsicum.

Capsicum is a great source of carotenoids (good for eyes and provides a healthy glow to the skin), vitamin A and vitamin C.

It is best to buy organic capsicum as they are susceptible to holding onto pesiticide residue.

Chillis are closely related to capsicum, and are part of the Nightshade Family.

The post Grilled and Marinated Capsicum appeared first on Alison Mitchell Naturopath.

Ingredients:

• 1 fresh cob corn – corn cut off the cob
• 1 cup roast pumpkin – cut into small cubes before roasting
• 1/4 red capsicum, diced
• 1/4 cup pepitas or pine nuts
• 1 small handful of fresh parsley or coriander, chopped finely
• Extra virgin olive oil – cold pressed
• Balsamic vinegar

Method:

1. Mix all vegetables and seeds/nuts
2. Drizzle with olive oil and balsamic and toss to combine.
3. Serve after at least 30 minutes in the fridge to help infuse dressing.

Serves 1 and keeps well

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