recipe by Lily Marlene
Vitamin D Makes News V
Mad About Mangos S
itamin D is one of the few vitamins our body can produce itself when bare skin is exposed to ultraviolet B light. But this sunshine vitamin that is known to influence the immune system seems to be in short supply, and mounting studies point to serious health risks that can result from a vitamin D deficiency. According to researchers at
National Jewish Health, a leading respiratory hospital, low levels of vitamin D have been associated with decreased lung function and greater use of medications in children with asthma, as well as increased occur- rence of a common vaginal infection in women of childbearing age. Now, a new study led by Boston
University School of Public Health suggests that women living in north- ern states are more likely to develop rheumatoid arthritis, suggesting a link between the autoimmune disease and vitamin D deficiency. Meanwhile, research at the University of Warwick Medical School has shown that middle- aged and elderly people with high levels of vitamin D could reduce their chances of developing heart disease or diabetes by 43 percent. To ensure that our body produces
enough vitamin D to keep us healthy, experts suggest that we expose ourselves to 15 to 18 minutes of sunshine daily. Eating foods that contain small amounts of vitamin D, such as fish, mushrooms, eggs and dairy products, also helps to keep our vitamin D levels up.
Contributing sources:
Medscape.com and
nih.gov
Mango Chutney Sauce Ingredients
1 tablespoon vegetable oil 1 tablespoon minced Spanish onion 1 tablespoon minced fresh ginger root 1 tablespoon minced green bell pepper Half of 1 habanero pepper, minced (red variety recommended) 2 ounces table sugar 1 ounce rice wine vinegar 2 ripe Florida mangos 2 tablespoons salted butter 1 bunch cilantro leaves
Method
In a thick-bottom saucepan, pour in the vegetable oil and heat over a medium flame. Add onion, ginger, green pepper and habanero pepper. Sauté until onion turns translucent.
Add one whole mango (cleaned and chopped, medium dice). Sauté every- thing for 2 minutes and stir to break up the mango. Add the rice wine vinegar, then turn the flame up to high and cook down the vinegar until it’s almost evaporated.
Add sugar and turn the flame down to low, stirring the pot for 5 minutes. Remove the pot from the stove and let sit at room temperature for 10 minutes. Add one tablespoon of butter; once melted, add the second tablespoon. This is the sauce to place on the bottom of the dish you are creating. Peel and clean the second mango and chop into a medium dice. Chop the cilantro leaves fine and reserve a little to add as garnish. Combine the diced mango and cilantro with the sauce, and spoon it over the top of your dish. The sauce will have a pleasing contrast from adding the fresh mango at the end, mixed with the cooked sauce. Feel free to omit the butter if you prefer to keep calories to a minimum.
Recipe compliments of Chef David Hill. For private dining, corporate events and cooking lessons, call 239-738-3210 or email
DavidHill00@yahoo.com. Visit
ChefDavidHill.com. See ad, page 25.
natural awakenings July 2010 19
umptuously flavored, mangos are among the healthiest of all tropical treats. Their fragrant, buttery flesh contains more than 20 different vitamins and minerals, including exceptionally high levels of vitamin A, important for vi- sion and bone growth, and vitamin C, which promotes healthy immune function and collagen formation. The mango tree is long-lived—some known specimens are more than 300 years old—and bears generous amounts of fruit when mature. If you can resist eating a few of your mangos out of hand, this recipe from Chef David Hill is an excellent foil for the fruit’s complex flavor and satisfying texture. The chutney sauce will go with many different proteins; Chef Hill likes to use grilled Florida Black Grouper, seasoned with equal parts of Jerk and blackened spice.
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