Bread and Butter Pickles: and Low Sodium!

Bread and Butter Pickles Made Today!

Working on it–recipe and text soon.

Five pounds of fresh pickling cucumbers waiting to be washed and sliced

Spices for the pickle-making

Cucumber slices salted and well rinsed, ready to cook

Pot with vinegar, sugar, onions and spices~and a couple of cucumber slices that snuck in early!

Ten jars, 12 pints, of Bread and Butter pickles from 5 pounds of pickling cucumbers.

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Apricot Jam

Apricot Jam: The Finished Product!

Working on it now! Recipe and story will come soon.

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The Egg Man Cometh

Blue, Brown and Ecru Eggs

I feel like the luckiest person in the world sometimes–especially when it has to do with good food.  I have a terrific and generous neighbor, Robert Z., who likes to raise chickens in his yard. The problem is, he is good at it–and very kind to his animals– so sometimes he gets more eggs than he and his family can eat.

That’s where I luck out. He knows I love his fresh eggs–especially the blue ones–and the tiny ones. Every once in a while he knocks on my door with egg cartons in his hands! I can hardly wait to take them from him and look inside the cartons. Sometimes they still have straw and dirt stuck to them–which is just fine with me! He goes out into his yard everyday and has to hunt for where the chickens have laid their eggs–and sometimes that’s in straw and sometimes they’re in mud. It can be a real treasure hunt!

Chicken eggs by size ~ many do not have the perfect classical ovoid shape–like the blue one here–it has a little extra bulge near the small end

This last visit, the other day, he brought me four dozen eggs! Some of them were so big they didn’t fit in the carton, many were blue and some were so tiny that almost two could fit into one space in the egg carton.

Blue and brown eggs

Little Bantam eggs next to big eggs

And the real surprise, and bonus, is that they are fresher than any store-bought eggs.  I usually buy fancy, free-range, organic chicken eggs at the store–which are much better than ordinary grocery store eggs. But Robert Z.’s eggs put all those other eggs to shame.

Robert Z.’s eggs have dramatically dark yellow yolks.  In the blue Ameraucana eggs, the yolks are usually orange in color. The Italian word for “yolk” is “rosso d’uovo”–rosso is the color “red”–so perhaps yolks are supposed to be this dark in color–when the chickens have a really good diet themselves!

Robert’s beautiful eggs!

Robert Z.’s yard has a creek that runs through it and often when I drive past his house I can see the chickens in the creek eating all the little bugs and critters in the water. Some of those are crustaceans with bright red, yellow and orange-colored pigments–and those are the compounds that carry over and contribute to the beautiful colors of these yolks. Free ranging chickens get to eat all kinds of things–which adds all of those bonus nutrients and biological antioxidant compounds that are turning out to be so good for us. The corn they eat also contributes significant amounts of the yellow and orange pigments lutein and zeaxanthin–the two carotenoid compounds that may help prevent macular degeneration blindness and cataract development in adults.

The white of the eggs is also very firm and not at all watery–which is the mark of a very fresh egg. When you crack it into a pan, the white stands up like a clear platform rather than a watery smear. The shells are so hard they are difficult to crack (I’m not complaining!) I have to crack them to the side of what I’m making so I don’t get egg shell shrapnel into my food! I have never purchased eggs like this in a store–no matter how much I’ve spent.

And, saving the best for last, they are the best tasting eggs I’ve ever had. They have more flavor than grocery store eggs. Some people might think the flavor is too strong–but I think it’s just the way a healthy egg made by a healthy chicken should taste.

Thank you Robert Z.!

Notice how orange the yolks are! The eggs here are pan-fried with their corresponding shells next to them: top is the small ecru egg, right is the Ameraucana blue-shelled egg and left is the very large brown egg (cooked slightly more than the others so the yolk color is partially obscured by cooked white membrane)

It’s beginning to feel like Easter!

Addendum: Robert Z. has many different kinds of chickens including one rooster who is a black-tailed Japanese Bantam chicken

A Japanese Bantam rooster–what a tail! The Japanese Bantam females lay the tiniest eggs (photo by Ray Kelly So)

A pair of black-tailed Japanese Bantam chickens:

A breeding pair of black-tailed Japanese Bantams (photo by Putneypics)

and Ameraucana females who lay the blue eggs: (photo by communitychickens.com)

and this is similar to Robert Z’s Ameraucana rooster:

An Ameraucana rooster similar to Robert Z’s–but his is even more handsome than this one! (photo from chickenbreedlist.com)

or it looks like this Faverolles cock, too:

A Faverolles cock with a female in the background–he is a gorgeous chicken! (photo by stephen jones)

Robert also has Barred Plymouth Rock chickens:

Two barred Plymouth Rocks (photo by Thomas Kriese)

Photographs by Ann Del Tredici unless otherwise noted.

© 2012 Ann M. Del Tredici, MS, RD, CDE

Posted in Ameraucana chicken, Barred Plymouth Rock chickens, Chicken Eggs, Egg Yolks, Eggs, Food, Free-range Chickens, Gluten-free, Home-grown Eggs, Japanese Bantam chicken, lutein, zeaxanthin | Tagged , , , , | 2 Comments

Halloween Candy: 10 Ways To Not Eat Too Much!



Halloween has become a strange holiday.  I like to say it is a “Society-Sanctioned Candy-Eating Holiday!” On this day our society tells us we should buy lots of candy and eat lots of candy!  Unfortunately that’s not so good for many of us!

Here are some ideas I share with my clients–to help cut down on the likelihood that they will overindulge on candy this Halloween.

  1. Buy candy you hate–but children love. This makes it very easy to not overindulge yourself. Personally I do not like “Nerds” or “Smarties” candy. Maybe if I had no other food I would eat them, but normally they do not tempt me one bit! If you buy candy you don’t like, it can sit there forever and not be a problem for you!
  2. Just buy enough candy for the children in the neighborhood that you actually know. This is a very sane approach.  Count the number of children you think will come trick-or-treating and buy enough candy for them. If you see a parent of some children you know, ask them if they will be coming by your house so you can be ready. Or tell children you know to come by early–so you can give them candy and then turn off the porch light.
  3. Don’t pass out candy this year. That may sound harsh and Scrooge-like, but there is nothing that says you must give out candy. Most of the children that come into my neighborhood are not people I know–so sometimes I don’t want to give candy to “everyone in the world.” Also, in my neighborhood, very few people are actually home and giving out candy–so I don’t always want to be the only one who is! Go outside and walk around and see if many of your neighbors have their lights on.  If not, you might not feel you have to either.

  4. Buy a small amount of candy children really like. Hand out just a few pieces of popular candy to each child so that you don’t have to buy a lot of it. As the night goes on, if you don’t get many trick-or-treaters, start giving out more candy to each child–to get rid of it so you don’t “have to” eat it! When you run out, turn off the porch light and blow out the jack-o-lantern.
  5. Keep track of how many trick-or-treaters come to your house. Then, next year, you can use this as a rough guide for how much candy to buy. I have done this for several years and it is always about 30 children and they come between 5:00 PM and 7:30 PM.  So, I buy enough to give each child 2 or 3 pieces, and 30 X 3 = 90 pieces–so that’s all I buy.  After 7:30 PM, the big teenagers without costumes start coming around–and I’d rather not answer the door for them! Their candy-induced hypoglycemia can be a bit scary!
  6. Give the children something other than candy. That way, you don’t need to have any candy around the house at all. Some people give out boxes of raisins, coins, fruit leather, gift certificates, pencils, stickers, and glo-lights. But it’s probably not a good idea to offer them a glass of punch or a piece of fresh fruit–or you may find that thrown through your garage window! We discourage children from eating homemade treats from people–so no matter how delicious your homemade food is–children are told not to eat it. If you give them something too weird, you may find your house “egged” or covered in toilet paper–so be careful!
  7. Don’t buy your candy too early. This year I think I saw Halloween candy for sale right after kids went back to school in the fall.  No matter what price it is selling for–don’t buy it more than a day or two before Halloween!
  8. Don’t get tricked into buying more because it’s on sale or a good price. Candy companies play all kinds of games with how much candy they put in their bags for sale.  And, they make several different bag sizes for different kinds of stores. The first time I set foot in a Wal-Mart, Halloween candy was only $2 a bag–but the bag was a little smaller than what was sold in other stores.  It was awfully tempting–but try to avoid this “trick!”
  9. Don’t buy too much variety. Just buy one or two different candies. Studies have shown that we humans are curious beings and will eat more food if there is a large variety of colors or foods. We want to taste some of everything! So–if you have 10 different candies and you want to taste them all, you may end up eating a lot of candy. Keep it simple! You will eat less candy if there are fewer varieties to choose from.
  10. Decide ahead of time how much candy you are going to eat. Be very realistic, but controlled. You can also decide how much candy you will eat over a certain amount of time. Like “Every hour I will eat 1 piece of candy” or “I will eat a total of 3 pieces of candy all night.” Deciding ahead of time and sticking to it is possible. When you eat it, eat it slowly.  Sometimes people want to eat more because they ate it so fast they don’t remember what it tasted like! Savor every bite and pay close attention to it.  See if it tastes as good as you remember it did–and if not, don’t eat any more of it! Enjoy what you do eat, though, so you do not feel deprived…feeling deprived is another common reason for overeating!

Have a Happy Halloween!

Some additional Halloween fun: Pumpkin Carving Artwork:

© 2011 Ann M. Del Tredici, MS, RD, CDE

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My Noni’s Pasta Sauce

San Marzano tomatoes from my Farmers' Market today

My grandmother “Noni” lived to be 100 and was a wonderful cook.  She didn’t cook many different things–but the ones she did prepare were works of art. She was born in Florence, Italy and grew up about 20 minutes west of Florence, in a little village off the road between Florence and Lucca.  She came to San Francisco when she was in her early 20s.

Noni in San Francisco, about 1920

She made a delicious tomato sauce for pasta–always from fresh tomatoes or tomatoes she grew and canned herself. She actually called her tomato sauce “gravy.”  (I have heard other Italians call it “gravy,” too!)  Sometimes she would make fresh pasta to put it on–but she usually cooked dry pasta. When she did make fresh pasta, she always cut 1″ wide noodles that she called “lasagna”–even though she never once in her life made the casserole dish we know as “lasagna.” “Lasagna” just described the shape and size of the noodle.  She was most famous for her gnocchi–a delicate little potato pasta–topped with her delicious tomato sauce–but made it only for special occasions.

Gnocchi that have been rolled over the tines of a fork--and ready to cook

She had three ways she could make her gravy–just “plain” with tomatoes, garlic, salt and pepper or sometimes she would add sweet Italian sausage (“sweet” meant it did not contain dried chili pepper flakes) and sometimes she added dried and rehydrated porcini mushrooms (Boletus edulis) or used fresh porcini when available. When it was porcini season where she lived in Northern California, she and her experienced mushroom hunting Italian friends would hunt for and pick fresh porcini. (Do not hunt for or eat any mushrooms that you think are safe unless you have been trained to pick wild mushrooms. A person can die from eating look-alike mushrooms if they turn out to be poisonous mushrooms.)  I remember they were very big, about 4-5″ tall with very thick, large stems. They were creamy in color with areas of dark brown. When just picked she would fry them and we’d eat them as antipasto.  She would also use them in her pasta gravy, too. She would also dry them for use later in the year.

Fresh porcini mushrooms growing, Boletus edulis

Dried sliced porcini mushrooms

She always added salt and freshly ground pepper.  Even though she had a lush garden and was from Tuscany, she never grew or used basil. But she did grow and can her own tomatoes (the Ace variety.) She started the sauce with Star olive oil–which she bought in a tall gallon tin can!

Let’s talk about the garlic. She grew her own and liked “red” or “purple striped” hard-necked garlic–which has a slight red color in the white papery skin covering the cloves. My grandmother would cringe today if she could she how people smash and chop or “press” garlic now! Her whole approach with garlic was completely different–she wanted it to impart a subtle flavor influence–not an overly dominant flavor. My grandmother would slice garlic, never chop it–and she’d use a sharp knife to minimize the crushing of the garlic. She would even go so far as to remove the garlic pieces before she served the pasta! She called the garlic cloves “toes.”

When garlic is cut, smashed or pressed, the enzymes from the ruptured cells are released and they start to change the smell and taste of the garlic. The sulfur compound allicin is produced in the crushed fresh garlic, and then it turns into other sulfur compounds like ajoene and allyl sulfides–which give garlic its characteristic smell or “stink” and pungent, fiery flavor.  Cooking the garlic immediately after it is cut, however, minimizes the overproduction of these pungent compounds. From generations of experience, without knowing the chemistry, my grandmother knew this was the way to handle garlic to achieve a pleasant taste.

Two large cloves ("toes") of garlic

Two cloves of garlic, sliced into large pieces

To top the pasta off, she would sprinkle grated Parmigiano-Reggiano cheese and on special occasions she would use grated Romano cheese–which was saltier.  Sometimes she would use dry Monterey Jack cheese (with the black rind) on the pasta. She would ask us to “scratch” the cheese–to grate it– for her.  And she always used salted Challenge butter to “finish” the pasta.

My grandmother did not put a lot of sauce on her pasta. As a child I always wanted more sauce! The pasta was only lightly coated with the tomato sauce. We also never ate just pasta for a meal. A small portion of pasta was served as one course in a meal, which also had other courses with lots of vegetables and some protein.

I hope you get a chance to try this recipe–and that you enjoy it–either with fresh tomatoes or canned ripe tomatoes. Tomato sauces made in Northern Italy are usually cooked quickly like this one is.  In the United States, however, when Italians came here from Italy in the late 1800s and early 1900s, they often made sauces that cooked for longer times than this recipe. And, the recipes may have had different tomato ingredients, like tomato paste or tomato puree. Originally this may have been because of the lack of availability of the fresh ingredients that they preferred to use–so they made do with what tomato products they could find.  As that became the way it was regularly made, descendents continued to make it that way–because that was how it had always been made–by their Italian relatives in this country.  Some Americans are surprised when they go to Italy and cannot find the tomato sauces that their grandmothers and aunts made for them–because the sauce evolved into a different tasting food with American ingredients. For some reason, my grandmother remained true to her Florentine way of making her gravy and never used tomato sauce or tomato paste.

I was lucky one day when I walked into my hotel in Florence and was hit with the exact aroma of my grandmother’s sauce cooking. It made me feel like I was really “home.” Nowhere else in Italy had I smelled that exact smell, that magical mixture of garlic, olive oil and tomatoes! The owner of the small hotel was making her lunch–and I felt like I was walking into my grandmother’s kitchen! I knew then that my grandmother really was from Florence!

I used San Marzano tomatoes in the photos for this recipe because I was lucky enough to find them at my Farmers’ Market today. San Marzano tomatoes have more pulp and fewer seeds and are less acidic than other tomatoes–which makes this sauce cook really quickly. Usually I use Early Girl, Big Beef, Mortgage Lifter or Brandywine varieties of tomatoes to make my sauce. I also don’t remove the seeds from my tomatoes–recent studies have shown that tomato seeds impart some important flavors to the finished sauce–so we like to leave the seeds in the sauce.

This sauce recipe is gluten-free. If you put this sauce on conventional pastas that are made from wheat or semolina flour, however, those pastas do contain gluten. This sauce would work very well on any gluten-free pasta, also, especially the “Pasta Joy” brand of gluten-free pastas.

Disclaimer: I am a Registered Dietitian by profession, but my writing of this recipe is not an example of a low-fat recipe! I am just trying to be true to my Noni’s pasta gravy recipe and write it as she made it for us.

This recipe makes enough pasta sauce for 8-10 ounces of dry pasta, cooked–if dressed as my grandmother did. If you like more sauce on your pasta, it may cover 6-8 ounces of dry pasta, cooked, depending on the pasta shape.

This recipe is very easy to make. Below, you will see it has a lot of steps because I have explained every step in detail.  That makes it look more complicated than it is. The steps are very simple. The ingredients list is very short. From start to finish, you can make perfect tomato sauce, ready to eat, and have pasta cooked, all in 20-30 minutes.

Noni’s Tomato Sauce for Pasta

Made with Fresh Tomatoes

Ingredients:

  • Optional: Dried porcini mushroom pieces, 1 ounce dry, soaked/rehydrated
  • Ripe tomatoes, about 3 pounds
  • Olive oil, 3-4 Tablespoons
  • Garlic cloves, 2-4, sliced in large pieces just before cooking
  • Salt
  • Black Pepper, freshly ground
  • Butter, 4 Tablespoons total, used 2 Tablespoons at a time
  • Grated cheese, 1/2 cup, Parmigiano-Reggiano, Romano or dry Monterey Jack cheese

Here is how my Noni made her tomato gravy from fresh tomatoes:

  1. Optional: Place the dried porcini mushrooms in a bowl and cover with about 1 cup of hot (not boiling) water, cover and let it sit for 15-30 minutes. (I didn’t use porcini in this batch I am showing today)
  2. To peel the tomatoes, trim the stem scar away and blanch the tomatoes in boiling water for about 1 minute and then remove the skins from them.
  3. Dice the peeled tomatoes into large chunks and set aside.
  4. In a 2-4 quart heavy-bottomed sauce pan pour in enough olive oil to cover the bottom and heat on medium-high. The larger the diameter of the pan, the more quickly the water in the tomatoes will evaporate away–which is what you want.
  5. Cut the garlic cloves into large pieces, 3-6 pieces per clove, depending on their sizes (and count the number of pieces–for later!)
  6. Immediately after cutting, place the cut garlic into the hot olive oil, stir and watch and do not let it overly brown or burn! (If it burns, throw the oil and garlic away and start over)
  7. When the garlic starts to brown, add the chopped tomatoes, stirring and mixing well (this will keep the garlic from burning, too)
  8. Remove the rehydrating porcini mushrooms from their water, being careful not to disturb the bottom of the dish–where sand and dirt from the mushrooms will fall.
  9. Cut the bigger porcini mushroom pieces into smaller pieces, but generally leave the pieces about 1/2″ long. My grandmother did not use the porcini soaking water, but some cooks do–just be careful not to include the sand and dirt from the bottom of the dish.
  10. Add the porcini mushrooms to the cooking tomatoes.
  11. Stir the tomato sauce frequently so that it does not scorch or burn on the bottom of the pan. The goal is to cook away the water and to make the tomatoes fall apart into a sauce consistency. Cook on medium-high heat. With San Marzano tomatoes, this may only take 5-10 minutes. With Ace tomatoes or other varieties, it can take up to 20-30 minutes.
  12. Add salt and freshly ground pepper to taste.
  13. Cook your pasta while the sauce is cooking.
  14. When the tomato sauce has thickened to the consistency you think will cling to pasta, it is done. I use the sound of it to decide it is done.  That moment before it starts to scorch is when I think it is done (that’s why you need to stand there and stir it.)  Most of the tomato pieces should have fallen apart. Turn off the heat.
  15. Important step: remove all the pieces of garlic–which you counted earlier!
  16. Stir in 2 of the Tablespoons of butter until melted.
  17. When the pasta and the sauce are done, here is how my grandmother plated it: She placed about 1 cup of tomato sauce on a platter and placed 2 Tablespoons of butter into the hot tomato sauce. She sprinkled about 1/3 of the grated cheese on it. Then she placed the cooked and drained pasta on top of the sauce. She then added more sauce on the top of the pasta. She gently tossed and stirred the pasta and sauce–just enough to mix–and then sprinkled the rest of the grated cheese onto top of it all and brought the platter to the table.

(Note: If using sweet Italian sausage, she would heat the oil in step #4. Then she would remove and discard the sausage casing from the sausage and then pull chunks of sausage off, about 1 Tablespoon or less per chunk, placing them in the hot oil. She would cook them partially, then resume the recipe at step #5)

Illustrations of some of the important steps:

Blanching tomatoes in boiling water

Tomatoes pulled from blanching water with split skins

Garlic lightly browned with some of the peeled, chopped fresh tomato added. With these San Marzano tomatoes, this only took 10 minutes of cooking to become pasta sauce!

Finished tomato sauce on cooked pasta--before it is tossed and before the cheese is added--so you can see the thick consistency of the sauce

The finished pasta sauce tossed with the cooked pasta and topped with grated cheese

© 2011 Ann M. Del Tredici, MS, RD, CDE

Posted in Food, Garlic, Gluten-free, Pasta Sauce, Quick Pasta Sauce, San Marzano Tomatoes, Tomato Sauce, Uncategorized | 2 Comments

Applesauce: How to Make It

Coming soon: How to make smooth and chunky applesauce

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Mango Chutney–Finally One Low in Sodium!

The finished product: Mango Chutney in Jars (Photo © 2011 Ann Del Tredici) 

I love chutney but I am always put off by the high sodium content of commercially made chutneys. If I ate the amount I wanted at a meal, I’d end up eating over a days worth of sodium! No way! And it just tastes too salty to me! Because chutney is a high sugar, high acid canned food, the salt is not needed for the preservation of it.

So, I make my own chutney. Historically, a long-simmered chutney is not particularly authentic in Indian cuisine–it was created and made for the British.  Fresh chutneys are the more traditional sauces eaten in Indian homes. But I still like the spicy cooked chutney as a sauce with grilled chicken and fish and as an accompaniment to rice.

And, a big bonus, chutney is a great way to easily get the antioxidants and possible anti-tumor compounds in turmeric, ginger, onions and garlic. Preventive medicine that tastes good!

Recipes for mango chutney usually call for green mangoes. That has always struck me as odd–but I realize that green mangoes don’t fall apart and lose their texture in the cooking as much as ripe ones do. Still, I’ve found it hard to imagine intentionally buying unripe mangoes and cooking them. Then, I discovered a Trader Joe’s product called “dried Green Mango”– and it is sweetened, unsulphured and unsalted–perfect for trying in my chutney recipe.

Trader Joe’s dried green mango package (Photo © 2011 Ann Del Tredici) 

Mango slices from package (left), cut up slices (right) (Photo © 2011 Ann Del Tredici) 

Alternatively, here is what fresh, green, unripe mangoes look like. I was surprised at how soft the texture of the fruit can be–given that it is unripe. It does not taste too sour. With some sugar, it will have a good taste and texture when cooked.

Unripe green mangoes (Photo © 2011 Ann Del Tredici) 

I did a side-by-side comparison of this chutney recipe, one version made from the dried green mango and one made from the fresh green mango–and I much preferred the texture of the chutney made with fresh green mangoes. It is a softer and more jam-like chutney and the fresh mangoes give the chutney a more cohesive texture. The dried green mangoes never fully rehydrated or softened–feeling hard and chewy in the finished chutney–not what I wanted.

I don’t like overly hot-spiced chutney, so I did not use any chilies in this recipe. The ginger and mustard seeds are enough heat for me! You could add serrano or jalapeño chilies to suit your taste (1-2 ounces of minced chilies/recipe, or to taste.)

This recipe makes 3 pints of chutney. It is a very easy recipe to make–just combine the ingredients, keep and eye on it, stir frequently and in no time you’ll have chutney! Cut the pieces small if you don’t want it too chunky, cut them a little bigger for chunkier chutney. This recipe is gluten-free.

Mango Chutney: A Low Sodium Version

Ingredients:

  •  3 pounds of fresh green (unripe) mangoes, peeled, seeded and sliced into small slices–or–6 ounces dried green mangoes (Trader Joe’s) cut into 1/4″-1/2”  lengths
  • 2 cups cider vinegar (or white vinegar)
  • 2 cups white sugar
  • 8 ounces raisins or currants
  • 2 large apples, peeled and cored, cut into small slices (I use Fuji apples because they hold their shape well)
  • 4 plums, peeled and seeded, cut into small slices (optional)
  • 4 ounces onion, 1/2 cup, diced
  • Zest and juice of 1 orange or large lemon
  • 1-2 large cloves of garlic, minced
  • 3 ounces candied ginger, minced small
  • 2 Tablespoons fresh ginger, freshly grated
  • 1 Tablespoon ground dried ginger powder
  • 4 teaspoons ground turmeric
  • 1 teaspoon freshly grated nutmeg
  • ½ teaspoon ground cloves
  • 2 teaspoons ground allspice
  • ¼ teaspoon salt or Morton’s Lite Salt (optional)
  • 2 Tablespoons mustard seeds
  • (1-2 ounces serrano or jalapeño chilies, minced–optional)

Spices used, clockwise: freshly grated nutmeg, ground gloves, turmeric, powdered ginger, freshly grated ginger, center: ground allspice (Photo © 2011 Ann Del Tredici)

 

1. If you have a “flame tamer” place it on the burner you will be cooking on. It will evenly distribute the heat and minimize the risk of scorching the chutney. Use a large, heavy-bottomed 4-8 quart pot.

2. Place all ingredients into pan and simmer on low-moderate heat, stirring frequently. Stir often to keep the high sugar mixture from scorching and burning on the bottom. At the end, be sure to stir every few minutes–or it will burn.

3. Cook until the liquid is brown and the consistency of jam. It may take up to 1 hour, depending on the pan you use and your stove. Important detail: it will thicken more when it cools.

4. Can it while it is very hot, in half pint or pint jars, using conventional canning methods. Or, if you do not want to can it, cool and cover it and refrigerate for 1-3 months.

Nutrition Information, per Tablespoon of chutney: 40 calories, 11 mg sodium, 10 g carbohydrate (9 g sugar), 0 g fat.

The chutney when it starts to cook (Photo © 2011 Ann Del Tredici)

 

Chutney is now cooked and ready to can (Photo © 2011 Ann Del Tredici)

© 2011 Ann M. Del Tredici, MS, RD, CDE

Posted in Chutney, Gluten-free, Low Sodium Mango Chutney, Mango Chutney, Uncategorized | Tagged , , | 2 Comments