Lilly Pilly Chutney

Lilly Pilly Chutney

  • Serves: 1 2/3 cups (400gms)
  • Prep Time: 00:15
  • Cooking Time: 00:40
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This is a tangy, delicious chutney that goes well in roasted meat sandwiches. If you have an Australian native Lilly Pilly tree in your garden, this is a great way to use the superfood berries. The small-medium pear or round shaped, red/crimson berries are incredibly high in vitamins (extremely high in Vits A & C), antioxidants, minerals, fruit acids, phytosterols and essential fatty acids.

Ingredients

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  • 250 - 300g (2 1/2 cups) ripe lilly pilly berries, stems removed and washed
  • 1 Tbsp olive oil
  • 1 med-lge red onion, finely diced
  • 1/3 cup sultanas (organic)
  • 1/4 cup coconut sugar, or a little more to taste
  • 1/2 tsp cinnamon
  • 1/2 tsp allspice
  • 1/2 tsp fine sea salt
  • 1/4 tsp ground chilli, or more or less to your taste
  • 1/3 cup red wine vinegar

Directions

Use a small paring knife to cut the berries in half and use the pointed end to flick out the small seed (the pear-shaped berries have smaller seeds than the round ones). Set the berries aside.

Heat a medium saucepan on medium-low heat, then add the olive oil and onion. Cook the onion gently until soft, then add the berries and stir occasionally while cooking for 5 - 8 minutes.

Add the sultanas, coconut sugar, cinnamon, allspice, salt and chilli, and stir through the berry mixture. Add the vinegar and increase the heat to bring the whole mixture to a simmer.

Simmer for 30 - 40 minutes until the liquid has reduced and you have a thick chutney. Adjust the seasonings and sweetness if needed.

Spoon hot into a sterilised jar and seal. Once cooled, store in the fridge for up to 8 weeks.

lilly pilly berries

Lilly Pilly Berries are the fruit from a medium-size tree native to Australia (botanical name - Syzgium Australe). My tree has small-medium, pear-shaped red/crimson berries but they can also be round in shape. The trees are very common in Aussie gardens and are commonly used as hedges. Lilly Pilly berries are a superfood used by native aborigines for their anti-bacterial and healing properties. These superfood berries have incredibly high levels of vitamins (especially rich in Vit C), antioxidants, minerals, fruit acids, phytosterols and essential fatty acids They have great anti-aging and astringent properties to help with skin care.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

red onion

Red onions are sometimes called purple onions and have a mild to sweet flavour. They are normally eaten raw or lightly cooked. Raw they add colour to salads, when lightly cooked some colour is lost. Red onions are packed with quercetin, aside from its antioxidant properties, quercetin has been found to possess cancer fighting, ani-fungal, aniti-bacterial and anti-inflammatory properties.

sultanas (organic)

The sultana is a pale green oval seedless grape which has been dried. Sultanas are sweet and used in baking and eaten as a snack. Purchase naturally dried, preservative and oil free sultanas, organic is best.

coconut sugar

Coconut palm sugar is produced from the sap of the flower bud of the coconut palm tree and is a natural food sweetener. I use it when a dry sweetener is required. It has the benefit of a low glycemic index (low GI 35 compared to sugar at 68) and nutritional content. Use in baked goods as an occasional treat but don't over indulge.

cinnamon

I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.

allspice

Allspice is a dried fruit and gets it's name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

chilli

Chilli is the spicy fruit of plants that belong to the capsicum family. It is eaten fresh or dried. Chilli powder is dried and ground red chilli peppers. They are members of the nightshade family, Solanaceae. Red chillies contain large amounts of vitamin C and are a good source of most B vitamins, they are also very high in potassium, magnesium and iron.

red wine vinegar

Use organic red wine vinegar if possible produced by slow fermentation.

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