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Coconut Mint Chutney

Makes about 3/4 cup (180 mL).

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    This versatile chutney is a quick and flavour-packed last-minute addition to meals. Try a dollop on poached eggs, or spread on bread, top with cheese, and grill to make a truly amazing grilled cheese sandwich.

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    Coconut Mint Chutney

    Ingredients

    • 1/3 cup (80 mL) unsweetened shredded dried coconut
    • 1/3 cup (80 mL) lightly packed mojito mint leaves or orange mint leaves
    • 1/4 cup (60 mL) lightly packed cilantro leaves
    • 1 small jalapeno pepper, seeded and chopped
    • 2 Tbsp (30 mL) lime juice
    • 1/2 garlic clove, minced
    • 1/4 tsp (1 mL) salt
    • 1 Tbsp (15 mL) coconut sugar
    • 1/4 tsp (1 mL) ground cumin
    • 3 Tbsp (45 mL) water

    Nutrition

    Per serving:

    • calories21
    • protein0g
    • fat2g
      • saturated fat2g
      • trans fat0g
    • carbohydrates2g
      • sugars1g
      • fibre1g
    • sodium51mg

    Directions

    01

    Place all ingredients in food processor and pulse, scraping down sides of processor bowl as needed, until a paste forms. If you prefer looser chutney, add a little more water to thin it out.

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    Like this recipe?

    This recipe is part of the Refresh with Mint collection.

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.