Mango Sauce / Cranberry and Blueberry Sauce

‍The science of eating well: exotic, healthy, quick and delicious recipes.

I have two very useful and easy recipes for you this week: a mango sauce and a cranberry and blueberry sauce. Both are my very own variations on traditional ones. I have taken out the calories and added nutrition. Both are extremely yummy.

The mango sauce is Alicia’s favorite, and she finds inventive ways to add it to just about anything—as a substitute for chutney in curries, as a fish sauce, on desserts, on cereal, over roast chicken (and presumably turkey) and even as a side to hotpots and as a topping on baked items.

The cranberry and blueberry sauce was originally donated to me by Tribe member JJ from Missouri and he got it from his mother. It’s very quick and really simple.

Both of these are great for spicing up leftovers. The cranberry and blueberry sauce is so much more versatile than store-bought versions, and a great deal healthier. It can be used, of course, with turkey. But with a bit of imagination, it can be a great addition to any number of recipes.

I have played with the ingredients to make both of these vegan, without taking anything from the taste.

Mango sauce

‍Ingredients

• 2 cups of ripe or thawed mangoes
• 3 cloves garlic, minced
• 1/4 cup thick coconut milk
• 1 tablespoon low-salt soy sauce
• 2 tablespoons Thai sweet chili sauce
• 2 tsp of low-cal sweetener
• 1 tablespoon lime juice
• 1/4 tsp dried crushed chili
• 1/4 tsp turmeric

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‍Directions:

1. Put all the ingredients into a food processor and chop for 15 seconds and mix for 20 seconds—a bit more if you want the sauce to be creamy, a bit less for thick sauce.

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Cranberry and blueberry sauce

‍Ingredients

• 340 gms (12 oz) frozen cranberries (or fresh)
• 110 gms (4 oz) frozen blueberries
• 1/4 cup sweetener
• 1/3 cup water
• 1/8 cup lemon or orange zest
• 1 tblsp lemon or orange juice (unsweetened)

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‍Directions:

1. Tip the cranberries (except ½ cup) and blueberries into a saucepan over medium low heat.
2. Add remaining ingredients. Cook for 5 minutes
3. Increase heat to medium high. Cook for 10 minutes or so until most of the cranberries have burst and the liquid is somewhat syrupy.
4. Reduce heat to low, stir in the remaining cranberries.

Note: The sauce will thicken after cooking so this is not a sauce to use immediately or to over-do at step 3.