Lunch: Sweet-and-Sour Relish

This recipe includes superfoods such as:

Cinnamon, Apple Cider Vinegar

Health benefits of Sweet-and-Sour Relish

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). Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 teaspoon coriander seed
1/2 teaspoon fennel seed
1/2 teaspoon fenugreek
1/2 teaspoon mustard seed
2 cloves
1 teaspoon ground cumin
1 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
Pinch black pepper
Pinch salt
2 tablespoons vegetable oil
2 large onions, finely chopped
3 cloves garlic, crushed
1/2 red chile, seeded and chopped
1 tablespoon chopped fresh ginger, plus 1 teaspoon
2 fresh bay leaves
1 curry leaf
1/4 cup apricot jam
1 cup apple cider vinegar
1 tablespoon soy sauce
1 teaspoon brown sugar

Instructions

For the Cape Malay spice mix: Grind the coriander, fennel, fenugreek and mustard seeds and the cloves in a mortar and pestle or spice grinder. Mix in the cumin, turmeric, cinnamon, ground ginger, pepper and salt. Transfer to a jar. Heat the oil in a saute pan over medium heat. Add the onions and garlic; saute for 2 minutes. Add 3 tablespoons of the spice mix, the chiles, 1 tablespoon fresh ginger, and the bay leaves and curry leaf; cook, stirring, for 1 minute. Stir in the apricot jam and then pour in the vinegar (being careful not to breathe in the heated vinegar, as you might sneeze). Then add the soy sauce and brown sugar. Simmer over medium heat for 10 minutes. Stir in the remaining 1 teaspoon fresh ginger. Set aside half of the mixture for another use. To finish the relish: Add the diced tomatoes, barbecue sauce and cherry tomatoes to what remains in the pan. Simmer over medium-low heat until the flavors are well infused and the cherry tomatoes are soft, 10 to 15 minutes. Serve as a relish with the sosaties and pap cakes.
NotesSiba uses the remaining half of the spice mix in her Sosaties recipe.

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