This simply scrumptious chutney recipe is contributed by Mrs. Rohini G Tirupathi.

Hi friends! Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases. Here is yummy Apple chutney recipe.

Ingredients:

• Apples – 1kg
• Sugar – 1 kg
• Garlic flakes – 10 to 12 chopped
• Salt – 1 tablespoon
• Red chilli powder – 1 tablespoon
• Coriander powder – 1 tablespoon
• Cumin seed ,roasted and powdered – 1 tablespoon
• Vinegar – 3 to 4 tablespoons

Method:

 Step 1.

 Wash, peel and grate the apples in a bowl.

Step 2.

 Add sugar and mix it well with the pulp without adding water.

Step 3.

 Take a heavy bottom pan and cook the mixture with chopped garlic till a drop of it set on a cold plate.

Step 4.

 Remove from the gas and add the spices.

Step 5.

 When cold, add the vinegar.

Step 6.

 Bottle it in sterilized jars.

Note:

Eat Chutney and Relish:

• Have it on a sandwich
• Apple chutney can be serve with crisps, tortilla chips or toasted pitta bread.
• Roasted vegetables – Coat some vegetables such as sweet potato, carrots  in some oil and a few tablespoons of tasty chutney.
• Grilled cheese on toast- Pop a layer of chutney on top of your toast and under your cheese before grilling, for a comforting cheese on toast snack.

Health Benefits of Apples:

1. Apples Are Nutritious A medium apple is equal to 1.5 cups of fruit. Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they are likely responsible for many of the health benefits.
2. Apples May Be Good for Weight Loss Apples are high in fiber and water — two qualities that make them filling.Bottom Line: Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content.

3. Apples May Be Good for Your Heart Apples have been linked to a lower risk of heart disease. One reason may be that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.Bottom Line: Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

4. They’re Linked to a Lower Risk of Diabetes Several studies have linked eating apples to a lower risk of type 2 diabetes .Bottom Line: Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.

5. They May Have Prebiotic Effects and Promote Good Gut BacteriaApples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.Bottom Line: The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease and type 2 diabetes.

6. Substances in Apples May Help Prevent Cancer Several studies have shown a link between eating apples and a lower risk of cancer.Bottom Line: Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.

7. Apples Contain Compounds That Can Help Fight Asthma Antioxidant-rich apples may help protect your lungs from oxidative damage.Bottom Line: Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.

8. Apples May Be Good for Bone Health Eating fruit is linked to higher bone density, which is a marker of bone health.Researchers think the antioxidant and anti-inflammatory compounds in fruit help promote bone density and strength. Bottom Line: The antioxidant and anti-inflammatory compounds may promote bone health, and eating fruit can help preserve bone mass as you age.

9. Apples May Protect Against Stomach Injury From NSAIDs The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Bottom Line: Apples contain compounds that may help protect the stomach lining from injury due to NSAID painkillers.

10. The Antioxidants in Apples May Help Protect Your Brain in Old Age However, apple juice may potentially have benefits for age-related mental decline. Bottom Line: According to animal studies, apple juice may help prevent the decl ine of neurotransmitters that are involved in memory.

Ref. https://authoritynutrition.com/10-health-benefits-of-apples/

Nick’s kitchen medical Disclaimer:

• Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
• Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
• Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
• If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
• Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

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