Chutneys

Chutneys add chutzpah to a meal, if elaborate and act as substitute for accompaniments with rice and bread, if frugal. Whatever way we decide to add chutneys to our meal, this much is for sure we relish them and want more. Despite our fascination with chutneys hardly we realise that they are packed with antioxidants, after all, nutritious food need not be always be bland, isn’t it?
Tomato chutney

Ingredients

Tomatoes 6
Green chillies 2
Dry whole red chillies 2
Mustard seeds 2 teaspoons
Urad dal 1 teaspoon
Fenugreek seeds 1 teaspoon
Asafoetida A pinch
Salt To taste
Brown sugar 1 teaspoon
Coriander seeds 1 teaspoon
Oil 1 tablespoon

Method

In a pan, heat the oil and add 1 tsp of mustard seeds, urad dal, fenugreek seeds, coriander seeds, asafoetida and chilliies and sauté for a minute. Add the tomatoes, brown sugar and salt. Fry till all the ingredients get mixed and tomatoes are well cooked. Let it cool completely. Grind it to a fine paste. Do the seasoning with the other teaspoon of mustard seeds in a tsp of oil.
Chutney bonus
Tomato chutney is a delicious way to increase your antioxidant intake. Tomatoes are rich in lycopene, a rare member of the carotenoid family and twice as powerful as beta carotene—derivative of vitamin A. Studies have shown that men who eat more tomatoes or tomato sauce have significantly lower rates of prostate cancer. Other studies suggest lycopene can help prevent lung, colon and breast cancers. Tomatoes also contain the antioxidant glutathione, which helps boost immune function. Unlike other vegetables, which lose their nutrition after cooking, tomatoes become more nutritious because heat allows more desirable antioxidants in tomatoes to be made available to the body. Since lycopene is fat-soluble, eating tomatoes with oil can improve absorption.

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