Low-Calorie Mango Chutney

This low-calorie mango chutney is a Sri Lankan-inspired recipe designed to aid in weight loss. It replaces refined sugar with natural sweeteners and focuses on nutrient-dense ingredients, making it a healthier alternative to traditional jams and chutneys. Perfect as a condiment or snack, it’s packed with flavor without the guilt.

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Weight loss based ingredients

  • 2 pounds ripe mangoes (rich in fiber and vitamin C)
  • ½ cup coconut sugar (low-glycemic index sweetener)
  • ½ cup water (hydration support)
  • 1 teaspoon grated ginger (boosts metabolism and aids digestion)
  • 1 teaspoon cinnamon (regulates blood sugar levels)
  • 1 teaspoon chili flakes (optional, for metabolism-boosting spice)
  • 1 tablespoon lime juice (antioxidant-rich and aids digestion)

Cooking Methods (Instructions) Focused for Weight Loss

1. Peel and dice the mangoes into small pieces. Avoid microwaving to retain maximum nutrients. Instead, steam the mango pieces lightly for 5 minutes to soften them.

2. In a saucepan, combine coconut sugar and water over low heat. Stir until the sugar dissolves completely.

3. Add the steamed mango pieces, grated ginger, cinnamon, chili flakes (if using), and lime juice to the saucepan. Stir well to combine.

4. Simmer the mixture on medium-low heat for 20-25 minutes, stirring occasionally, until it thickens into a chutney-like consistency. Avoid overcooking to preserve the nutrients.

5. Allow the chutney to cool before transferring it to a sterilized jar. Store in the refrigerator for up to a week.

Weight Loss Tips & Advice

1. Use fresh, ripe mangoes for natural sweetness and fiber, which aids in digestion and keeps you full longer.

2. Replace refined sugar with coconut sugar or stevia to reduce calorie intake and avoid blood sugar spikes.

3. Incorporate metabolism-boosting spices like ginger and cinnamon to enhance fat-burning processes.

4. Pair this chutney with whole-grain crackers, roti, or steamed vegetables for a balanced, low-calorie snack or meal.

5. Portion control is key—enjoy this chutney in moderation as part of a balanced diet.

Conclusion

This low-calorie mango chutney is an excellent addition to a weight-loss diet for Sri Lankans. It uses locally available ingredients like mangoes and coconut sugar, making it both accessible and nutritious. The recipe is tailored to support weight loss by reducing refined sugars, incorporating metabolism-boosting spices, and focusing on nutrient-rich components. Enjoy this flavorful chutney guilt-free while staying on track with your health goals!

Remember, consistency and portion control are essential for sustainable weight loss. Pair this recipe with regular exercise and a balanced diet for the best results.