Beverages
Peanut and Sesame Seed Chutney Powder
Peanuts are a good source of vitamin E and resveratrol, both of which have antioxidant properties. ¼ cup of boiled peanuts (with skin) contain roughly the same amount of resveratrol as in a glass of red wine. Studies have shown that peanuts reduce the risk of heart disease and control blood sugar levels.
Sesame seeds are a rich source of calcium, copper and lignan. They contain antioxidant and anti-inflammatory compounds which promote heart health.
Makes about 2 cups. Serves 4
125g white sesame seeds
1-2 teaspoons chilli powder
250g (1 ½ cups) dry roasted, unsalted peanuts
2-3 tablespoons amchur powder (green mango powder)
3 cloves garlic, crushed
½ teaspoon salt
Note: Traditionally it is also mixed with oil instead of yoghurt and eaten with Indian flatbreads. Mixing with oil will increase the fat content significantly.
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Heat a pan over a low heat and put in sesame seeds. Stir continuously for about 2 minutes or until they turn golden. Turn off the heat and stir in chilli powder immediately. Allow to cool. Grind to a coarse powder. Transfer to a bowl.
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Combine peanuts, amchur powder, garlic and salt. Grind to a coarse powder. Add ground sesame seeds and grind to fine powder.
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Store in an airtight container.
Serve with Indian flatbreads or wholemeal Lebanese bread or dosae (rice and lentil pancake) with fat free yoghurt on the side.
Tips and variations:
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Amchur powder is available in Indian stores.
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Use tamarind instead of amchur powder and asafoetida instead of garlic.
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Make it in bulk and store in the fridge for 6 months or in the freezer for 1 year.
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This chutney powder mixed with fat free yoghurt, eaten with wholemeal lebanese bread makes a quick healthy meal. Adding a side salad makes it a complete meal.
Per serve: energy 1189 kJ (283 cal); protein 11 g; total fat 23 g; saturated fat 3 g; cholesterol 0 mg; carbohydrate 6 g; fibre 5 g; calcium 29 mg; iron 1.64 mg; sodium 161 mg