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Wild Mango Sasam Raita

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It's the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn't get digested but works to move food through the digestive system and helps bowel health.

These native local mangoes that usually grow wild are called ‘ghota’. The word ‘sasam/sasav’ means mustard seeds in Konkani and this dish is named after it because that is its main flavour.

Recipe credit: Darshana Muzumdar

Serves 4 people as a part of an Indian meal.

NOTE: You can also make this dish using fruits like bananas, pineapple, tomatoes, grapes, or oranges.

Ingredients

  • 8-10 ripe wild mangoes
  • ½ fresh coconut, grated
  • 4-6 byadgi dried red chillies (byadgi chilllies give it a bright colour without making it too spicy)
  • ¼ tsp mustard seeds
  • 2 tbsp jaggery or to taste
  • Salt to taste

Method

  • Wash the mangoes and peel them. Put them in a large steel pot.
  • Remove as much pulp from the skin as you can by scraping it with the help of a spoon or add a little water to the skins and squeeze out as much pulp as possible. Add this to the mangoes in the pot.
  • Grate or chop the jaggery fine and add it to the mangoes along with salt to taste. Mix it well and allow it to rest till the jaggery dissolves in it completely.
  • Grind together the grated coconut, red chillies and mustard seeds to a relatively fine texture.
  • Add this to the mango pulp, mix it well and serve at room temperature or chilled.

For the whole food plant based (WFPB) version:

For the whole plant version use date paste instead of jaggery.

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