Nutrition

What's the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri lathered with salt and chilli. Both might taste great, but pickles/pachadi is my favorite. Pickles have been in the Indian cuisine for as long as we can remember. Talking about pickle my grandmother has her very own recipe which she calls Theeyati Aava - Avakaya Pachadi - mango pickle with my grandmother's secret ingredient, which binds all the flavors together! Scroll down and find out how to make my family's avakaya pachadi and get to know more about raw mangoes! Since there isn't direct heat applied, most of the nutritious content is preserved. In fermented pickles healthy bacteria help to break down the hard-to-digest cellulose in foods. Some natural sugar is also broken down. This assists in keeping fermented food safe and less likely to spoil (salt helps in preservation). It also helps in the increase of good bacteria in your gut. Ginger is a great anti-inflammatory and garlic builds good immunity. Fenugreek powder helps in stabilizing the insulin in the body. Oil-based achars ingredients have multiple health benefits. Mustard that is a usual medium for pachadi aids in digestion. The pungent nature of mustard balances out the sourness from the mango and enhances the flavor. Pickling is one of the most traditional ways to ferment veggies and eat them throughout the year. This preservation is done with fresh ingredients like mustard, peanut oil and spices in the right proportion. Its super healthy for the gut, as the fermentation process generates healthy gut bacteria that reboots UR gut. If you have diabetes, heart issues or have suffered from stroke or hypertension, avoid regular use of pickles or achar. Additional salt intake through consuming excessive achar may aggravate UR health further. Consuming achar like a curry can disrupt UR digestive system. While it's always good to know our favorite foods are good for us too, remember that pickles are also super-high in sodium. If not eaten in moderation, it can cause bloating, water retention, high blood pressure and other health concerns. One teaspoon a day should be UR maximum intake. Consult our certified and trusted nutritionists to know more. Ways To Use Raw Mango In pickles Snacks Salads Ferment them in vinegar Nutritional Values Of Raw Mangoes VS Ripe Mangoes (per 100 gm) Source: USDA.gov Raw Mangoes (per 100 gm) Ripe Mangoes (per 100 gm) Calories = 60 Kcal Calories = 72 Kcal Carbs = 14.9 g Carbs = 17.6 g Vitamin C = 36.4 mg Vitamin C =30 mg Potassium: 168 mg Potassium = 161 mg How long can raw mangoes be stored? What's the best way to store them for optimal nutrition? The duration of storing mangoes is usually five-seven days. Pickling or fermenting mangoes is one of the best ways to get the most nutrition. Mango Pickle with Jaggery -Theeyati Aava Avakaya Pachadi Unripe mangoes: 10 Groundnut oil: 1 litre Cumin powder: 50 g Fenugreek powder: 20 g Ginger paste: 100 g Garlic paste: 100 g Turmeric powder: 1 tbsp Mustard powder: 500 g Salt: 500 g Red chilli powder: 500 g Chickpea: 50 g Garlic cloves: 100 g Jaggery: 500 g Step 1: Start by cutting the mango in half and make two more halves of each piece, until all the mangoes are square like. Step 2: In a large bowl, add one litre of oil and let it boil. When its warm add cumin powder, fenugreek powder ginger and garlic paste and mix well. The warm oil helps to enhance the flavour of the spices. You can either use UR hands or a hand blender to mix the ingredients. After mixing the ingredients, add turmeric and mustard powder and mix well. Step 3: Add salt, and red chilli powder and blend everything together. Add the chickpeas, remaining cumin powder and garlic and mix well. Now, coat the mangoes in oil, use UR hands, wear gloves to mix the mangoes into the pachadi masala until the cut mango pieces are fully coated. Step 4: Lastly, my grandmother's secret ingredient- jaggery mixed with oil also goes in the pachadi. Transfer the pachadi into an achar jar. This is based on how sweet you like UR pachadi. I used half the quantity recommended. Note: Cover the lid with a cloth and securely tie it. Let the pachadi rest for three days, add oil, chilli powder, salt etc. if needed and check the taste. Mango pickle has many health benefits like improving digestive health, providing vitamin C, and helps in generating healthy gut-flora. Relish in limited quantities.

Upasana Kamineni Konidela 4 min read