Maharishi Ayurveda Newsletter Archive

Fresh Fruit Chutneys

Fresh fruit chutneys are traditionally part of an ayurvedic meal because they not only add delicious taste but they help add nutrition and improve the digestion. Fruit is highly praised in modern nutrition as well for its vitamin and mineral content, especially vitamin C and A, which makes them natural antioxidants that help protect the body from free radical damage.

According to ayurveda, fruit is one of the most pure foods we can eat. Fruits enhance ojas, the finest by-product of digestion, considered in ayurveda to be that which sustains life itself. Fresh fruit chutneys add flavor to the meal, and help add a number of tastes, sometimes all six tastes that are recommended by ayurveda to be included in every main meal. Spicy chutneys bring balance to mild dishes and sweet chutneys bring balance to spicy dishes.

There are two major types of fruit chutneys -- fruit that has been cooked with spices or fresh fruit that has been mixed in a blender with spices. Whether the chutney is cooked or fresh, it helps to stimulate agni and help digestion.

Only a teaspoon or two of chutney is needed to enhance a meal. Chutney can be served in a small bowl or directly on the plate with other foods. They can also be used for dipping with flat breads or appetizers. Cooked chutneys can be made and stored in the refrigerator for several weeks if preserved properly. Most fruits can be used for making chutneys including various berries and stoned fruits as well as dried fruits such as dates and raisins. However, melons are generally not used in traditional chutneys.

Try some of the following chutney recipes to add some zing to your next meal.

Mixed Fruit Chutney

• 1 lb apricots, halved, stoned and chopped
• 1 lb tart apples, halved, seeded and chopped
• 2 fresh peaches, halved, stoned and chopped
• 3/4 cup raisins
• 2 inch piece of ginger
• 1/4 teaspoon nutmeg
• 1/4 teaspoon black pepper
• 1/4 teaspoon allspice
• 1 teaspoon black mustard seeds
• grated rind of 1/2 lemon
• juice of 2 oranges
• 1 cup sugar
• 1 cup brown sugar
• 1/2 teaspoon salt

Dry roast black mustard seeds in frying pan until they start popping. Put aside. Combine the rest of the ingredients in a large pot. Cook slowly until the mixture comes to a boil. You may need to add some extra orange juice for there to be enough liquid. Once it boils, reduce heat to a simmer and cook for 45 minutes. Stir occasionally. The chutney may be stored in sterilized glass jars. Boil jars again for 5 minutes after jars are sealed with chutney inside.

Fresh Mango Chutney

• 1 mango, pitted and peeled
• 1 inch piece of ginger
• 1/2 teaspoon black mustard seeds
• 2 pinches cinnamon
• 1/8 teaspoon salt
• 2 teaspoons sugar
• 1/2 teaspoon lemon juice

Dry roast black mustard seeds until they start popping. Place all ingredients in a blender and blend until just smooth.

Fresh Apple Chutney

• 1 green tart apple, seeded, peeled and chopped
• 2 tablespoons raisins (soaked for 1 hour)
• 1/4 cup fresh mint leaves
• 1 inch piece of fresh ginger
• 1 tablespoon sugar
• 1/2 teaspoon of salt
• 1/2 teaspoon of lemon juice

Blend all ingredients until smooth.

Cooked Apple Chutney

• 2 apples, seeded peeled and chopped
• 1/4 cup raisins
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 grated lemon rind plus juice of 1/4 lemon
• 1/8 teaspoon salt
• 1 tablespoon sugar
• 1/4 cup water

Place all ingredients on a pot and bring to a boil. Reduceheat and then simmer for about 30 minutes, stirring occasionally.

Strawberry Cherry Chutney

• 3 cups strawberries hulled and sliced
• 3 cups cherries stoned
• juice of 1 lemon
• rind of 1 one lemon, grated
• 1/2 fresh orange, thinly sliced
• 2 1/2 cups sugar

In a heavy saucepan, gradually bring all ingredients to a boil, stirring quickly and often until the mixture thickens and blends. Reduce heat to a simmer and cook for about 30 minutes. Stir often. Ladle into sterilized jars. Screw on hot lids and process sealed jars for 5 minutes in boiling water.

Baked Pear Chutney

• 6 medium pears, peeled cored and quartered
• 1/2 cup cranberries
• 2 oranges, peeled and sectioned
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cinnamon
• 1/4 teaspoon lemon rind, grated
• 2/3 cup sugar
• 1/2 cup orange juice

Place ingredients in a greased baking dish and stir well. Cover with tin foil and bake for 35 minutes at 350 degrees.