Winter Fruit Chutney - PCOS-Friendly Recipe

Servings: 3

Lunch

This Winter Fruit Chutney is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

This cinnamon-and coriander-spiced chutney combines wine, raisins and citrus. Serve with the Barbecue Turkey with Maple-Mustard Glaze, or as an appetizer with goat cheese and crusty bread.

Ingredients

1/2 orange, peel and white pith removed
1 1/2 cups dry white wine
1/3 cup sugar
1 tablespoon fresh lemon juice
1 cinnamon stick
1 bay leaf
1 1/2 teaspoons coriander seeds
1 1/2 teaspoons whole black peppercorns
1/2 cup dried cranberries
1/3 cup coarsely chopped dried pears
1/3 cup coarsely chopped dried figs
1/4 cup raisins
1 1/2 tablespoons minced crystallized ginger
2 small apples (about 8 ounces total), peeled, cored, cut into 1/2-inch pieces

Instructions

Using small sharp knife, cut between membranes of orange half to release segments. Set segments aside.
Combine white wine and next 6 ingredients in large nonreactive* saucepan. Cover and simmer 15 minutes. Strain mixture; discard solids.
Return liquid to saucepan. Add cranberries, pears, figs, raisins and ginger. Cover and simmer until fruit is tender, about 10 minutes. Add apples. Simmer until apples are just tender, about 15 minutes. Cool to lukewarm. Stir in reserved orange segments. Transfer to bowl. Cover and refrigerate. (Can be prepared 1 week ahead. Keep refrigerated.)

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Cranberries, Apples.

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons ca...

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Frequently Asked Questions

Is Winter Fruit Chutney good for PCOS?

Yes, this Winter Fruit Chutney recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 3 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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