Raw Mango Salad or Kairi Chi Koshimbir
Ingredients: 1 raw mango, 1-inch ginger, ½ tsp red chilli powder or flakes, salt, ½ tsp Goda masala, ¼ tsp mustard seeds, ¼ tsp haldi, a pinch of hing, 1 sprig of curry leaves, 1 tbsp oil
Directions: Grate the mango and ginger and rub them with salt, chilli powder and goda masala. Heat the oil and add to it the mustard seeds, hing, curry leaves, and haldi. Put this into the mango-ginger mix. Your salad is ready. You can convert this into raita by adding 100 gm of beaten yoghurt and ½ tsp fennel powder (saunf).
Both can be served with thalipeeth or dhapate.
Dhapate is made by combining chickpea flour (besan), wheat and jowar flour. Minced onions, green chillies, garlic and salt are added to this and the dough is made with warm water. The term dhapate comes from patting the dough by hand and then cooking on a tawa. While the technique of making chapati and thalipeeth is the same, they are different. Dhapate is made of plain flour whereas thalipeeth is made with roasted flour.
Significance: Ripe mango can be consumed by those with diabetes in limited quantities. Two whole slices a day are recommended if the person’s blood potassium levels are normal. Raw mango can be eaten by those with diabetes as its glycemic index is around 55. It has lesser sugar than ripe fruit and is rich in vitamin C. It also provides fibre, which helps in digestion.
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Dr Manisha Talim