Peach Chutney
This antioxidant-rich condiment is the perfect accompaniment to veggie burgers, cold meats, cheese platters, and more. If peaches are not available, you can substitute pears and pear vinegar for an equally scrumptious concoction. The piquant, vinegar-rich chutney contains remarkably less salt than similar chutneys or relishes, yet remains full of flavour. It’s obvious why health experts recommend vinegar as a tasty, blood pressure-friendly alternative to salt.
1 1/2 Tbsp (22 mL) extra-virgin olive oil
1 medium red onion, chopped
1 red bell pepper, seeded and chopped
3 garlic cloves, peeled and minced
1 cinnamon stick (about 2 to 3 in/5 to 7.5 cm)
5 or 6 large peaches (about 3 lb/1.5 kg), peeled and chopped
1/3 cup (80 mL) peach vinegar
1/3 cup (80 mL) packed coconut palm sugar (or organic brown sugar)
1/3 cup (80 mL) dark raisins
1 3/4 tsp (9 mL) sea salt
1 piece of fresh ginger (about 1 in/2.5 cm), peeled and grated
3/4 tsp (4 mL) ground cumin
3/4 tsp (4 mL) ground coriander
1/2 tsp (2 mL)) turmeric
1/4 tsp (1 mL) red chili pepper flakes
Heat olive oil in large heavy pot over medium heat. Add onion and red pepper and sauté until onion is golden. Add garlic and cinnamon stick and reduce heat, stirring for 1 to 2 minutes, being careful to not let garlic burn. Add remaining ingredients, mashing down peaches with fork to release juices. Turn up heat slightly until mixture is just simmering; reduce heat to minimum and allow to simmer covered for about 30 minutes, stirring occasionally to prevent sticking.
Discard cinnamon stick when mixture is cooked. Let cool in pan (covered) for about 45 minutes.
Makes about 4 1/4 cups (1.06 L).
Each 1/4 cup (60 mL) serving contains: 53 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 14 g total carbohydrates (10 g sugars, 2 g fibre); 259 mg sodium
source: "Virtuous Vinegar", alive #367, May 2013
