Weight loss based ingredients
- 5 red plums (pitted and chopped) – Low in calories, high in fiber, and rich in antioxidants.
- 1 cup fresh pineapple (chopped) – Contains bromelain, which aids digestion and reduces inflammation.
- ½ cup unsweetened apple juice – Provides natural sweetness without added sugar.
- 1 lemon (juiced) – Boosts metabolism and adds a tangy flavor without extra calories.
- 1 teaspoon ground cinnamon – Helps regulate blood sugar levels and adds warmth.
- 1 teaspoon ground ginger – Aids digestion and boosts metabolism.
- 1 teaspoon ground cardamom – Anti-inflammatory and adds a unique Sri Lankan flavor.
- 2 tablespoons chia seeds – High in fiber and omega-3s, helps thicken the chutney naturally.
- 1 tablespoon coconut oil (optional) – Adds healthy fats for satiety.
- 1-2 tablespoons honey or stevia (optional) – Low-calorie sweeteners for a touch of sweetness.
Cooking Methods (Instructions) Focused for Weight Loss
1. In a large pot, combine chopped plums, pineapple, apple juice, and lemon juice. Cook over medium-low heat until the fruits soften (about 10-15 minutes). Avoid overcooking to retain nutrients.
2. Mash the fruit mixture lightly with a potato masher, leaving some texture for a chunky chutney.
3. Add cinnamon, ginger, cardamom, and chia seeds. Stir well and let it simmer for 5-7 minutes until thickened. The chia seeds will absorb excess liquid naturally, eliminating the need for sugar or pectin.
4. For added richness, stir in 1 tablespoon of coconut oil (optional). Taste and adjust sweetness with honey or stevia if needed.
5. Remove from heat and let cool. Store in airtight containers in the refrigerator for up to 2 weeks.
Weight Loss Tips & Advice
1. Use this chutney as a topping for plain yogurt, oatmeal, or whole-grain toast to add flavor without excess calories.
2. Pair it with grilled chicken or fish for a balanced, low-calorie meal.
3. Avoid consuming large portions in one sitting – a little goes a long way in terms of flavor and satisfaction.
4. Incorporate this chutney into a high-fiber, plant-based diet to improve digestion and promote weight loss.
Conclusion
This Sri Lankan Spiced Fruit Chutney is an excellent choice for weight loss because it’s low in sugar, high in fiber, and packed with metabolism-boosting spices. Sri Lankans can enjoy the vibrant flavors of their cuisine while staying on track with their health goals. Remember to pair this chutney with other nutritious foods and maintain portion control for the best results.
Advice: Stay hydrated and combine this recipe with regular physical activity for sustainable weight loss.