Sweet and Spicy Fermented Fruit Chutney
Chutneys are a fantastic way to extend the harvest by preserving and adding beneficial probiotics to your diet at the same time. This chutney can be made with a variety of different fruits: pears, peaches, apples, mangos, plums, etc. It’s deliciously different with each fruit! I really like the contrast of spicy to sweet in this. It really leaves a pleasant taste in the mouth.
Don’t like spice? No problem! Just replace the hot peppers with a red bell pepper. It’s still delicious!
Fermenting helps break down the sugars and starches in foods. This pre-digests them and makes it much easier for the body to assimilate these foods. Many of the problems that come with eating raw fruits and vegetables like gas and bloating can be eliminated by fermenting them first.
The extra benefit of probiotics (friendly bacteria) in the gut really makes eating fermented foods a must for optimal digestive health. Probiotic-rich foods can help heal irritated gut lining. Healing the gut can help eliminate health issues like food allergies, irritable bowel syndrome, and even autoimmune disorders. For more information, visit www.gapsdiet.com.
What you need?
Once refrigerated, fermented chutneys will keep for at least a year, maybe even longer. If any fruit goes above the liquid line it will mold. This is called a bloom. Just spoon it off and discard then push the clean chutney back under the liquid level.
Always use organic ingredients in fermenting. Organic dried fruit is important so that it doesn’t contain sulfites which can kill the beneficial bacteria. Organic fruits and nuts are important because they don’t contain pesticides, herbicides and fungicides. It’s hard for beneficial bacteria to survive in such hostile environments!
- 3-4 apples, pears, peaches or a combination of your favorite fruits
- 1/2 cup dried, organic cranberries or organic raisins
- 1/2 cup walnuts, pecans or cashews
- 2 tsp sea salt
- Fresh lemon juice (1 or 2 lemons worth)
- 1 onion, leek, or 3-4 green onions
- 1 TBS grated ginger
- 1-2 red hot chili peppers, ancho chili peppers (to taste), or red bell pepper
- 1/2 cup filtered water (more if needed)
- Cut fruit into bite-sized chunks.
- Chop nuts and dried fruit.
- Dice onions.
- Mix all dry ingredients in a large bowl.
- Fill clean canning jars with fruit mixture and pack down tightly with a clean wooden spoon.
- Add water to mix with the fruit juices so that liquid level is above the fruit and 1 inch below top of jar.
- Lid tightly and leave on the counter at room temperature for 2-4 days, checking for desired fermentation level and bubbles.
- Store in refrigerator.
Have you made a fruit chutney? What is your favorite fruit to use?
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The above statements have not been evaluated by the FDA and are not intended to diagnose, prevent, treat, or cure any disease. Please consult your health care provider with any health concerns.
Sarah is a wife, mom of 5, horse farm owner at Outlaw Acres Iowa, and real food blogger at Real Food Outlaws. She is also a Master Herbalist and owns 90210 Organics, an Eco-boutique and Apothecary. She holds a Master’s Degree in Applied Clinical Nutrition from New York Chiropractic College and is a Clinical/Functional Nutritionist and Advanced Nutrition Response Testing™ Practitioner at Natural Health Improvement Center of Des Moines, and owns Natural Health Improvement Center of South Jersey. You can often find her barefoot in the garden (or kitchen), or rummaging through a refrigerator (not necessarily her own).