Morning Fruit Chutney

You’re right. You should eat breakfast. But some foods are better in the morning because they set your system up for a balanced day in a number of ways.  This classic Ayurvedic recipe is a blend of warm cooked fruits, a dish that is balancing for all constitutions. It has been known to relieve a variety of digestive concerns like chronic gas and bloating, fatigue, weight management, heart burn, cholesterol and many others. Consider adding this breakfast “appetizer” to the menu, a small dish had 20-30 minutes before your normal morning meal to encourage a strong metabolism, improve digestion, and feel more energized, satisfied and nourished all day long.

Fruit is best on an empty stomach, and even better first thing in the morning. The sweet, hydrating qualities of fruit help to encourage the liver and to improve peristalsis, improving how your body eliminates toxins and regulates the digestive system. The spices  further encourage the healthy functions of the liver, kidneys and intestines, and serving the fruit warm will stimulate the metabolism and literally warm the digestive tract, making the rest of breakfast and the meals to follow absorb more completely. Cooking fruits together helps to mitigate the indigestion that is common with raw fruit salad mixes. I’ve also found that eating sweet fruits in the morning helps to curb sweet/starch cravings throughout the day.

The classic Indian recipe focuses on apples with a handful of raisins, but I’ve found that adapting to the fruits grown close to where you live and choosing the vibrant Spring fruits that are now coming into season will add variety and creativity to your menus.   This recipe is meant to balance most constitutions, but if you have irritable bowel syndrome or another specific digestive concern, make sure to check with your Ayurvedic practitioner or send me an email. Enjoy!

Morning Fruit Chutney

best 20-30 mins before other breakfast foods like warm cereals or proteins

recipe serves 2

 

  • 1 large apple (apricot/pear/peach/plum), scrubbed clean with skin on, cored and sliced into 8 wedges
  • 1 medium ripe banana
  • 1/4 cup fresh pineapple
  • 1 tablespoon raisins or cranberries (or 1/3 cup fresh berries)
  • 1/2″ piece of peeled fresh ginger, finely grated and tough pulp removed)
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tsp each of: fresh black pepper, allspice and cardamom
  • pinch of ground clove
  • 1 tsp ghee or unrefined coconut oil
  • 1 large saucepan
  • 1 liter/1 quart water

Directions:

  1. In a large saucepan bring water and all spices to a boil. Grate the ginger directly into the pan and discard the tough pulp that will be left in your hand, squeezing the juice out into the water. Let this come to a boil and then turn down to a simmer.
  2. Add the sliced apples, bring back to a boil and then let cook on medium flame covered until apples are soft (red delicious can take up to an hour, McIntosh around 10 minutes, softer fruits around 10 minutes). You should have only about 1 1/2 cups of liquid remaining. If it cooked away from you, add more water with spices or if you’re in my kitchen add brewed chai. Too much water? Cook at medium-high until reduced.
  3. Add the banana sliced into 1/4″ pieces, discarding the very ends of the fruit. Add any other fruits being used: raisins, berries, etc. Return to a boil and then simmer on low until softened, 2-3 minutes.
  4. Once all fruit is cooked and the liquid is dark and slightly thicker, separate into serving bowls and add 1/2 tsp of ghee/coconut oil to each.

 

About Kimberly Russell

A student of yoga since 1995, Kimberly has studied and taught in New York, Spain and southern India. She holds advanced international TUV ISO 9001 certifications in Yoga, Yoga Therapy and Ayurvedic Nutrition. Kimberly also holds a Masters in Education and a Masters in Health and Fitness as a Nationally certified Nutritional Counselor specializing in traditional Eastern and Western philosophies. 

 Kimberly’s unique approach is to blend the values of traditional practices with the pace of modern life. This results in a stronger body and mind with appreciation for each individuals preferences and lifestyle practices.
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2 Responses to Morning Fruit Chutney

  1. Olga says:

    I want to thank you so much for the yogurt and lassi recipes.
    I have just one question: is it convenient cooking the fruits?

    • Thank you, Olga for your question. Yes, cooking fruits is very easy and convenient, it becomes a part of your day as much as anything else like brushing your teeth. Once you feel the health benefits of easy to digest fruits that taste like having pie for breakfast you’ll be hooked and will never look back! Enjoy!

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