Mango Apple Chutney Recipe for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian (La Crosse, WI & Winona, MN)

Mango Apple Chutney

October is the time to enjoy the crisp and refreshing taste of apples. This month, we pair them with joyful mangos - a delicious combination in our featured Mango Apple Chutney recipe. Enjoy this aromatic condiment with roast turkey, lamb or chicken. Spread it on whole grain toast or stir it into yogurt.

Mango Apple Chutney

Recipe adapted from Mango.org

All you need:

• 1 fl oz Olive Oil

• 1 each Red Chili Peppers

• 1/2 tsp Ground Cumin

• 1/4 tsp Ground Cardamom

• 1/4 tsp ground cinnamon

• 2 each Mango 

• 3 medium apples

• 1 cup Apple Cider Vinegar

• 2 tsp Ginger

• 1 tsp Ground Coriander

• 1/4 tsp Ground Turmeric

• 1/4 tsp Cloves, ground

• 1/4 tsp Salt

• 1 ½  cup White Granulated Sugar (or sugar substitute such as monk fruit blend)

All you do:

1. Using a large sauté pan, place the oil in the pan on medium heat.

2. Add the ginger and chilis and sear for 1 minute, add in all the spices, mango, and sugar. Mix together.

3. Add in the vinegar and bring to a simmer, reduce by half until the mixture has thickened up. About 1 hour.

4. Once reduced remove from heat and let cool.

5. To store place in sealable container and hold for up to 2 weeks.

Content for this blog was made available by Hy-Vee Dietitian sponsor National Mango Board (www.mango.org)

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, Hy-Vee La Crosse, Hy-Vee Winona, MN, School District of Winona, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month.

Ruthie Chipps, MS, RDN, CD, LD is a registered dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

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Harvest of the Month Features Apples

September is the time to enjoy the crisp and refreshing taste of apples. This month, we lighten up traditional apple pie with a quick and easy skillet saute.

Skillet Apple Pie

Ingredients:

3 apples (about 3 cups, chopped). Honey crisp, Gala, McIntosh, Granny Smith or other variety.
1 Tbsp. butter (or coconut oil)
2 Tbsp. water 1 Tbsp. maple syrup
½ tsp ground cinnamon or Apple pie spice
⅛ tsp salt
1/4 c. granola
1/4 c vanilla yogurt or ice cream

Method:

1. Cut apples into pieces (about ½-1” cubes).

2. Heat skillet and add butter, allowing to melt.

3. Put apple pieces into a skillet with 2 Tbsp. water. Cover the pan and cook over medium heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.

4. Cook for another 5 minutes, stirring every minute or so, until the apples become soft.

5. Add maple syrup, cinnamon and salt. Stir until well mixed.

6. Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness! Remove from heat and serve topped with vanilla yogurt or ice cream. Top with a sprinkle of granola.
   
   

An Apple a Day

By Allison Stoeffler, Jackson In Action Contributor

Humans have been consuming apples since 6500 B.C., and for over 1,500 years, apples have been utilized for their health benefits. 

• During the 1860s, “eat an apple before bed, and you’ll keep the doctor from earning his bread” started circulating. Fast forward to today, and everyone knows that “an apple a day will keep the doctor away.” However, this light-hearted saying does have some truth to it.

• Apples are a nutrient-dense food that offers many health benefits.

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What’s In an Apple?

One medium apple provides 18% of the daily value for fiber and 14% of the daily value for Vitamin C based on a 2,000 calorie diet

• Phytochemicals

  Phytochemials are non-nutrient compounds found in plants. The consumption of the phytochemicals found in apples has been associated with inhibiting the growth of cancer cells in the pancreas, colon, breast, and liver. They can also boost the body’s immune functions, reduce the risk or effects of asthma, and clean your teeth!

• Fiber

  Fiber is an indigestible form of carbohydrate that is abundant in apples, especially in their peels. Fiber is effective in approving gut health, which helps to prevent diarrhea or constipation and reduces the risk of developing colorectal cancer. In addition to that, the fiber found in apples helps to stabilize blood sugar levels throughout the day by releasing glucose more slowly. Lastly, soluble fiber is associated with heart health because of its ability to lower LDL (“bad cholesterol”) and raise HDL (“good cholesterol”).

• Antioxidants

  Apples are an antioxidant-rich food, which means they help to reduce inflammation throughout the body. Because of this, frequent consumption of apples has been associated with a reduced risk of developing inflammatory diseases, such as arthritis or gout. These antioxidants also relieve oxidative stress in the brain, helping to prevent neurological diseases like Parkinson’s and Alzheimer’s. Vitamin C, an important antioxidant found in apples, has consistently been shown to strengthen the immune system.

What’s Not In Them?

Apples can keep you full on minimal calories, which reduces the risk of developing obesity, type 2 diabetes, sleep apnea, high blood pressure, and other weight-related issues. They are also free of sodium and fat, so swapping a salty, high fat snack, like potato chips, for an apple can reduce your risk of developing high blood pressure and cardiovascular disease.

Experiment with Different Ways to Eat Apples This Month!

Apple Bake Recipe

Ingredients:

2 large apples, cut into small pieces

¼ cup apple juice

¼ cup water

¼ teaspoon ground cinnamon

Dash of ground nutmeg

¼ teaspoon vanilla extract

Directions:

Combine juice, water and spices. Put apples in a loaf pan; pour liquid over apples. Bake at 350°F for 35 to 45 minutes or microwave on high for 6 to 8 minutes. If microwaving, stir every 3 minutes. Serves 2

Harvest of the Month

Taste the featured recipe on Oct. 17 at Black River Memorial Hospital, More info here

Allison Stoeffler is from the “Apple Capitol” of Minnesota and a senior Nutrition & Dietetics Student at Viterbo University in La Crosse, WI