Easy Sugar Free Tomato Chutney

• Low-Glycemic: Uses erythritol (GI = 0) or coconut sugar (GI = 35), thus preventing blood sugar spikes.
• Gluten-Free and Vegan: Suitable for diverse diets, therefore ideal for gatherings.
• Low-Calorie: Tomatoes keep it light, for instance, supporting weight management.
• Flavor-Enhancing: Complements cheeses, meats, and crackers, so it elevates any dish.
• Easy to Store: Lasts 2 weeks in the fridge or longer with proper canning, making it meal prep-friendly.

1. Tomatoes:
   • Low-Calorie: About 18 kcal per 100g, which supports weight-conscious diets.
   • Antioxidants: Lycopene reduces inflammation and heart disease risk, for example, protecting cells.
   • Vitamins and Minerals: Rich in vitamins C, K, and potassium, thus boosting immunity and heart health.
   • Fiber: Aids digestion, additionally promoting gut health.
2. Erythritol or Coconut Sugar:
   • Erythritol: Zero glycemic index (GI = 0), for instance, ideal for diabetics or keto diets. Not metabolized, so it’s calorie-free.
   • Coconut Sugar: GI = 35, lower than cane sugar (GI = 70), though it still affects blood sugar. Offers a caramel-like flavor with trace minerals.
3. Vinegar:
   • Digestive Aid: Stimulates digestion, for example, complementing fiber-rich tomatoes.
   • Low-Calorie: Adds tang without calories, thus keeping the chutney light.
4. Spices (e.g., Chili, Cumin):
   • Anti-Inflammatory: Contain compounds like capsaicin, which reduce inflammation.
   • Flavor Boost: Enhance taste without added calories or sodium.

• 4 medium tomatoes (about 500g), diced
• ¼ cup apple cider vinegar (or white vinegar)
• 2 tablespoons erythritol (or 2 tablespoons coconut sugar)
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1 small chili pepper, seeded and chopped (adjust for spice preference)
• ½ teaspoon ground cumin
• ¼ teaspoon ground ginger (optional)
• ¼ teaspoon sea salt
• 1 tablespoon olive oil

1. Sauté the Base:
   • First, heat 1 tablespoon olive oil in a medium saucepan over medium heat. Add onion and garlic, sautéing for 3–5 minutes until softened.
2. Cook the Chutney:
   • Next, add tomatoes, vinegar, erythritol (or coconut sugar), chili, cumin, ginger, and salt. Stir well.
   • Bring to a boil, then reduce to a simmer. Cook for 30–40 minutes, stirring occasionally, until the mixture thickens and water evaporates. If needed, mash tomatoes lightly for a smoother texture.
3. Cool and Store:
   • Then, remove from heat and let cool slightly. Transfer to sterilized glass jars while hot.
   • Close lids, turn jars upside down, and cool completely. Store in the refrigerator for 2 weeks. For longer storage, process in a water bath for canning (up to 6 months).
4. Serve:
   • Serve with Crunchy Paleo Crackers (#), strong cheeses, grilled meats, or pickles. Alternatively, use as a sandwich spread or marinade base.

• Cheese Board: Pair with aged cheddar, goat cheese, or brie for a gourmet spread.
• Meat Pairing: Serve with grilled steak, pork, or chicken for a flavor boost.
• Appetizer: Spread on Gluten-Free Crackers (#) with pickles for a healthy tapas.
• Gift Idea: Package in decorative jars for a thoughtful, homemade gift.

• Fruit or Veggie Swap: Use pumpkin, onion, or mango, for example, for variety (try Sugar-Free Pumpkin Chutney (#)).
• Spice Level: Adjust chili or add smoked paprika for a smoky twist.
• Sweetener Alternatives: Try stevia or xylitol, though erythritol is best for zero GI.
• Herb Boost: Add fresh cilantro or thyme, thus enhancing aroma.

• Bold and Flavorful: Sweet, sour, and spicy, for instance, it transforms any dish.
• Healthy and Low-Carb: Sugar-free and low-calorie, therefore perfect for balanced diets.
• Diet-Friendly: Gluten-free and vegan, so it suits diverse needs.
• Easy to Store: Lasts 2 weeks in the fridge or months when canned, thus ideal for meal prep.
• Versatile: Enhances cheeses, meats, or crackers, for example, perfect for casual or gourmet meals.

• Reduce Properly: Simmer until thick, otherwise it may be too runny.
• Sterilize Jars: Boil jars for 10 minutes, for example, to ensure safe storage.
• Balance Flavors: Taste and adjust vinegar or sweetener, so it’s perfectly balanced.
• Use Fresh Tomatoes: For best flavor, choose ripe, in-season tomatoes.

Other healthy recipes:

• Sugar-free pumpkin chutney
• Easy cheese board
• Easy Gluten Free Crackers
• Almond Seed Cookies