July 18, 2015 - 03:40 PM / 03:55 PM

This demonstration will be led by Michele Rager of WHOLE FOODS.

MICHELE RAGER  is the Healthy Eating Specialist for Whole Foods Market and is your resource for healthy eating coaching, 1-to-1 consultations, and advice to fit any dietary restrictions that you may have.

Pickled Mango Spears


  • 1 1/4 cups cider vinegar
  • 1/3 cup honey
  • 1 tablespoon brown mustard seeds
  • 2 teaspoons fennel seeds
  • 3/4 teaspoon fine sea salt
  • 1/2 teaspoon ground turmeric
  • Peel of 1 lime, removed in wide strips with a paring knife or vegetable peeler
  • 4 ripe but firm mangoes, peeled, pitted and cut into 8 spears each


In a medium pot, bring vinegar, 1 cup water, honey, mustard seeds, fennel seeds, salt, turmeric, and lime peel to a boil, stirring occasionally. Reduce heat to medium-low and simmer for 1 minute. Pour hot brine over mangoes in a large, heatproof bowl and set aside to let cool to room temperature. Cover and chill until cold, about 4 hours. Serve immediately, or drain and chill until ready to serve.

Nutritional Info:

Per Serving: Serving size: 2 spears, 40 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 10g carbohydrate (1g dietary fiber, 9g sugar), 1g protein

More Info: wholefoodsmarket.com/recipe/pickled-mango-spears