Cranberry, Pear, and Ginger Chutney - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups apple cider vinegar
- 1 cup finely chopped onion
- 1/4 cup finely chopped peeled fresh ginger (from about 2-ounce piece)
- 2 1/2 teaspoons finely grated lemon peel
- 2 1/2 teaspoons finely grated orange peel
- 1 cinnamon stick, broken in half
- 1/2 teaspoon dried crushed red pepper
- 1/4 teaspoon ground cloves
- 1 12-ounce bag fresh cranberries
- 1 1/4 cups (packed) golden brown sugar
- 2 large firm Bosc pears (about 18 ounces total), peeled, cored, cut into 3/4-inch cubes (about 2 1/2 cups)
Instructions
- Combine apple cider vinegar, onion, ginger, lemon peel, orange peel, cinnamon stick pieces, crushed red pepper, and ground cloves in heavy large saucepan. Boil mixture until reduced to 1 1/2 cups, about 10 minutes. Add cranberries, brown sugar, and pears; stir over medium heat until sugar dissolves. Reduce heat to medium-low; cover and simmer until pears are very tender, berries collapse, and flavors blend, stirring occasionally, about 30 minutes. Remove from heat; discard cinnamon stick pieces. Using potato masher, mash mixture coarsely. Transfer chutney to bowl and cool. DO AHEAD: Can be made 3 days ahead. Cover and chill. Bring to room temperature before serving.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Cranberries, Apple Cider Vinegar.
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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