Recipe: Cranberry raisin chutney

CRANBERRY RAISIN CHUTNEY

Makes about 3 cups.

• 1 (12 oz.) pkg. fresh or frozen cranberries, about 3 c.

• 1/2 c. apple cider vinegar

• 1/2 c. water

• 1/2 c. light or dark brown sugar, or more if desired

• 1/2 onion, chopped

• 1/4 tsp. salt

• Freshly ground black pepper

• 1 tsp. cinnamon

• 1 tsp. allspice

• 1 tsp. spicy mustard or 1 tsp. mustard seeds, crushed

Directions

Rinse and pick over the cranberries, discarding stems and any shriveled berries. Set the cranberries aside.

In a stainless steel or enameled pot, combine vinegar, water, sugar, onion, garlic, salt, black pepper, cinnamon, allspice, and mustard or mustard seeds.

Set the pot over medium-high heat and bring to a boil, stirring. Cook mixture for about 2 minutes, stirring. Then stir in the cranberries, cook 1 minute, and immediately reduce the heat to low. Add the raisins or currants and continue cooking the chutney uncovered for 20 minutes longer, or until the liquid is absorbed and the fruit is tender but not mushy. Cool the chutney and serve at room temperature.

Nutrition information per 2 tablespoons:

Carbohydrates12 gSaturated fat0 gCalcium12 mg

Protein0 gCholesterol0 mgDietary fiber1 g

Diabetic exchanges per serving: 1 other carb.

JAMAICAN MANGO CHUTNEY

Makes 2 cups.

• 3/4 c. cider vinegar

• 2 tbsp. dark molasses or brown sugar, or more if desired

• 1/2 c. chopped onions

• 1/2 c. golden or dark raisins or currants

• 2 or 3 tbsp. freshly chopped ginger or 11/2 tsp. powdered ginger

• 11/2 tsp. ground allspice or cinnamon

• 1/2 tsp. red pepper flakes, or more if desired

• 1/4 c. finely chopped fresh cilantro or parsley

Directions

Rinse, dry and peel mangoes. Cut the fruit off the mango pit in chunks and then dice into about 1/4-inch pieces. Discard the pit and set aside the diced fruit.

Bring the chutney mixture to a gentle boil, stirring. Then immediately lower the heat and simmer the chutney uncovered, stirring often, for 30 to 35 minutes or until the sauce is thickened. Cool the chutney and serve at room temperature.

Nutrition information per 2 tablespoons:

Calories67Fat0 gSodium4 mg

Carbohydrates16 gSaturated fat0 gCalcium19 mg

Protein1 gCholesterol0 mgDietary fiber1 g

GINGERED PEAR CHUTNEY

Makes about 3 cups.

Note: Spread this chutney on flatbread, topped with a soft cheese for an elegant delight.

• 2 tbsp. grapeseed or canola oil

• 1/2 c. chopped green onions

• 1 or 2 garlic cloves, crushed

• 1/2 tsp. (or to taste) red pepper flakes

• 2 tsp. turmeric or curry powder

• 1/2 c. fresh lemon or lime juice or cider vinegar

• 1/4 c. sugar or to taste

• Freshly ground black pepper

• 4 medium ripe Bosc pears, peeled and diced

• 1/4 c. chopped cilantro

Directions

Heat the oil in a medium-size stainless steel or enameled saucepan over low heat. Stir in green onions, ginger, garlic, red pepper flakes and turmeric or curry powder, mixing well. Sauté the vegetables over low heat for 2 or 3 minutes.

Then simmer the chutney, uncovered, for about 25 minutes, or until tender and glazed but not mushy. Cool the chutney and serve at room temperature.

Nutrition information per 2 tablespoons:

Calories41Fat1 gSodium51 mg

Carbohydrates8 gSaturated fat0 gCalcium6 mg

Protein0 gCholesterol0 mgDietary fiber1 g

APPLE-NUT CHUTNEY

Makes about 2 generous cups.

• 2 tbsp. grapeseed or canola oil

• 1 large red, yellow or orange bell pepper, cored and diced

• 1 large yellow onion, chopped

• 2 or 3 garlic cloves, crushed

• 1 tsp. cumin seeds, crushed

• 1 tsp. ground cinnamon

• 1/3 c. cider vinegar

• 1/3 c. honey or light brown sugar

• Coarsely ground black pepper

• 1 lb. fresh apples ( 2 to 3) such as Granny Smith or Greening, peeled and diced

• 1 c. coarsely chopped pecans or walnuts

Directions

Heat oil in a heavy stainless steel or enameled saucepan over medium-high heat. Stir in the bell pepper, onion, jalapeño, garlic, cumin seeds and cinnamon, and sauté over medium low heat for about 3 minutes or until the vegetables are just soft, stirring briskly.

Add the apples. Lower heat and cook chutney, stirring often, for 30 minutes longer or until the chutney is thickened and glossy.

Stir in the pecans or walnuts, mixing well, and remove the pan from the heat. Cool the chutney and serve at room temperature.

Variation: Substitute 4 or five ripe but firm Bosc pears for the apples and proceed as directed.

Nutrition information per 2 tablespoons:

Calories107Fat7 gSodium75 mg

Protein1 gCholesterol0 mgDietary fiber2 g

Diabetic exchanges per serving: 1 other carb, 11/2 fat.

ROASTED PLUM TOMATO CHUTNEY

Makes about 21/2 cups.

• 2 lb. plum tomatoes (about 8)

• 1 tsp. salt

• Freshly ground black pepper

• 1/2 c. cider vinegar

• 1/2 c. light brown sugar or honey

• 1 red bell pepper, cored and diced

• 2 or 3 garlic cloves, crushed

• 2 or 3 tbsp. coriander seeds, crushed

• 1/2 tsp. red pepper flakes, or to taste

Directions

Preheat the oven to 325 degrees. Rinse and drain the tomatoes and pat dry with toweling. Place the tomatoes in a large roasting pan or cast-iron skillet and drizzle with the oil, covering all over. Sprinkle the tomatoes with the salt and black pepper.

In a medium-size stainless steel or enameled saucepan, combine vinegar, sugar or honey, bell pepper, green onions, garlic, coriander seeds and red pepper flakes.

Set the pan over moderate high heat and bring the sauce to a gentle boil. Immediately reduce the heat and simmer the sauce for about 5 minutes, stirring frequently.

Stir in the baked tomatoes and cook the chutney over low heat, uncovered, stirring occasionally, for 25 to 30 minutes, or until the chutney is thickened.

Cool the chutney and serve at room temperature.

Nutrition information per 2 tablespoons:

Carbohydrates8 gSaturated fat0 gCalcium17 mg

Protein1 gCholesterol0 mgDietary fiber1 g