Richly Spiced Plum Chutney

September is harvest time for the plums in our garden and we like to stock up on jars of plum chutney to enjoy during autumn and winter. This weekend was chutney making weekend and as we're looking at seasonal foods this month we're sharing the recipe with you below.



Ingredients


1 kg plums, halved, stoned and finely chopped.

3 onions, finely chopped

100g dried cranberries or raisins, roughly chopped with an oiled knife

1 tbsp finely grated ginger

1 tbsp mustard seeds

1 tbsp ground cumin

1 tbsp paprika

1 tsp chilli flakes

400 ml red wine vinegar

500g light muscovado sugar (I used light brown sugar as I couldn't get muscovado sugar)


Method


  1. Put all ingredients, except sugar, into a large pan and stir well. Bring slowly to the boil, then reduce the heat, cover and simmer for 10 mins, until the plums are tender.

  2. Stir in the sugar plus 2 tsp salt and keep stirring until it has dissolved. Boil the chutney for 20-30 mins, uncovered, stirring occasionally to prevent it catching on the bottom until it is thick and pulpy.

  3. Pot into sterilised jars, seal, label and store for at least weeks before eating. It will keep for up to 6 months in a cool dark place.


Plum and Prune Facts


Eating fresh plums and dried plums (prunes) can have a range of health benefits. We share some facts researched from Best Health https://www.besthealthmag.ca/best-eats/nutrition/5-health-benefits-of-eating-plums/


1. Protect your heart


One medium-sized fresh plum contains 104 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk.


2. Keep your bowels regular


Dried plums, a.k.a. prunes, are a tried-and-true way to help your bowel do its work (each prune contains one gram of fibre). Eat them as is, or make a batch of softened prunes to keep in the fridge.


3. Lower blood sugar


According to the Dietitians of Canada, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of type 2 diabetes.


4. Boost bone health


Researchers from Florida State and Oklahoma State universities tested two groups of postmenopausal women over the span of 12 months for bone density. One group ate 100 grams of prunes per day (about 10 prunes); the other ate 100 grams of dried apples. Both groups took calcium and vitamin D supplements. The findings indicated that the prune group had substantially higher bone mineral density in the spine and forearms.


5. Improve your memory


Did you know that eating three to four antioxidant-rich prunes a day can help neutralize cell-damaging free radicals that affect your memory?


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#homemadefoods #fitnessonline



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