Скачать или смотреть 52 habits to change your life | Habit #12 | Add chutneys to your meals

What if your favorite chutney could actually boost your health?

These versatile companion dishes enhance the nutritional value of food, aid digestion and serve as appetizers. The diverse ingredients in chutneys, such as fruits, vegetables, leafy greens and spices, offer numerous health benefits.

Here is an easy chutney recipe with some commonly used ingredients:
Ingredients
Freshly grated coconut: 1 cup
Peanuts: ¼ cup
Sesame seeds: ¼ cup
Dried red chillies: 2-3
Cumin: 1 teaspoon
Coriander seeds: 1 teaspoon
Garlic: 4-5 cloves
Ginger: 1-inch piece
Grated raw mango (one small) or tamarind paste 1 tablespoon
Salt: According to taste
Jaggery (optional): 1 tablespoon (adjust to taste)
Oil or ghee (for seasoning): 1 tablespoon
Water: As required
Coriander leaves (can be replaced with medicinal herbs): ½ cup

Preparation:
Step 1: Prepare the spice mixture
• Heat oil or ghee in a pan over low heat.
• Sauté peanuts and sesame seeds until light brown.
• Add dried red chillies, cumin, coriander seeds and garlic cloves. Sauté until the spices are fragrant and the garlic is slightly browned.
Step 2: Add fresh ingredients
• Add grated coconut and sauté for a minute.
• Cook peeled and grated raw mango (or tamarind paste) until soft.
• Add coriander leaves or medicinal herbs of your choice and sauté for a minute.
Step 3: Grind to a paste
• Allow the mixture to cool down and transfer to a blender or food processor.
• Add salt and jaggery (if using), and blend to a smooth paste.
• Add water as needed to adjust consistency.
Step 4: Optional seasoning
• To enhance the flavor, heat a teaspoon of oil in a small skillet or seasoning pan.
• Add mustard seeds, dried red chillies and curry leaves.
• Fry until the mustard seeds burst.
• Pour the seasoning over the chutney and mix thoroughly.
• Transfer the chutney to a serving bowl and serve as a fresh snack or side dish.
Note:
• This recipe can be stored in the refrigerator for a few days but is best enjoyed fresh.
• Adjust the spice and sweetness to your taste.
You could also add these for additional benefits. However, avoid consuming in excessive quantities.
1. Spinach leaves
2. Moringa or drumstick leaves
3. Fenugreek leaves
4. Gotu kola leaves
5. Indian mint or coleus leaves

Read more: https://www.happiesthealth.com/articl...

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