Adding fermented foods to your diet has many health benefits, including making food more digestible, increasing vitamin and enzyme content of the food and increasing good bacteria in your digestive tract. They are very easy to prepare at home. An easy and delicious way to get fermented foods is by making this pineapple papaya chutney recipe, which is an adaptation of recipes in Nourishing Traditions.
Pineapple and papaya are delicious tropical fruits. Pineapple is rich in manganese, fiber, vitamin C and B vitamins. Papaya is rich in carotenoids, vitamin C, potassium and phosphorus. Both fruits contain powerful digestive enzymes. Bromelain (in pineapple) and papain (in papaya) are very helpful in breaking down protein. Many people know that you should not put pineapple in gelatin molds. Ever wonder why? Pineapple actually breaks down the gelatin protein which causes the gel effect to fail. Papain is often used commercially as a meat tenderizer. Both fruits are terrific accompaniments to any protein to help with digestion.
These enzymes make this dish a wonderful condiment to pair with any meat dish. It also makes a wonderful salsa with chips or a Mexican meal. We paired it with chicken tacos the other night and it was a hit with the whole family! I also think it would be delicious with a grilled fish.
One concern with papayas, however, is that many Hawaiian papayas are genetically modified. Currently, papayas from Mexico are not gmo. I do not eat papaya very often and I try to avoid gmo products as much as possible, but I do sometimes us Hawaiian papaya for this recipe.
For this recipe you need approximately 3 cups of fruit, papaya and pineapple. I find it most cost effective to buy whole pineapples and cut them at home. I found this handy dandy tool called a pineapple corer/slicer that makes this job a breeze!
Once you have chopped the pineapple, add it to the chopped papaya. I found that 1 small papaya and 1 small pineapple equalled approximately 3 cups.
Add 1/4-1 whole chopped, seeded jalapeño, depending how spicy you like it. I like this dish spicy but for my family (who do not like spicy foods) I added about 1/4 of a jalapeno.
Add about 1 tbsp grated ginger.
Add 1 bunch of chopped cilantro and up to 1/2 cup chopped mint. I find the mint to be optional. If you have it growing in your yard, use it! If you have to go buy a small pack of mint for $5, forget about it.
Mix all your ingredients in a bowl. It should look like a beautiful fruit salsa.
Now you need to mix your liquids and fermentation starter. I added 1/2 teaspoon Culture Starter, 2 tablespoons of rapadura (or other good sugar) to 1/2 cup lime juice. You could also use 1/4 cup whey or 1/4 cup of a fermented beverage like Probellyotic or plain kombucha tea. Stir to combine. Add the liquid to your fruit salsa mixture.
Stir the fruit well to mix in the liquid. Then, using a funnel, pour pineapple mixture into a clean one quart mason jar.
Mush down with your fist or a wooden spoon, and continue to add pineapple mixture until you have the jar almost full and the pineapple is covered in liquid. If you need, you can add a little filtered water to ensure the mixture is covered. If you have leftover chutney, simply put the remaining in a smaller jar and fill with filtered water. Cap tightly.
Screw on lid tightly and leave at room temperature for 2 days before transferring to the refrigerator. Use chutney within 2 months. Enjoy!
Cultured Pineapple Papaya Chutney
Makes 1 quart
- 3 cups ripe pineapple and papaya, cubed and peeled
- 1 tbsp grated ginger
- 1 red bell pepper, seeded and chopped
- 1 small red onion, chopped
- 1 jalapeno pepper, seeded chopped (optional)
- 1/2 cup fresh mint leaves, chopped (optional)
- 1 bunch cilantro, chopped. (you could sub Italian parsley if you do not like cilantro)
- 1 tsp sea salt
- 2 tbsp rapadura or other good sugar
- 1/2 cup fresh lime juice
- 1/2 tsp Culture Starter OR 1/4 cup whey (or favorite starter)
- 1/4 filtered water (if needed)
- Combine fruit, onions, peppers, mint and cilantro into a mixing bowl.
- In a small bowl, mix sugar, lime juice and culture starter or whey. Pour the liquid in with the fruit mixture and stir well.
- Add pineapple papaya chutney to a clean 1 quart mason jar, pressing down to firmly pack in and release juices.
- If needed, top off the fruit mixture with a little filtered water, leaving 1 inch of head space. Screw lid on firmly.
- Leave at room temperature for 24-48 hours.
- You will notice bubbling and the lid of your mason jar may be firm from the gases building up.
- Store in the refrigerator for up to 2 months.
Not wanting to make your own fermented foods at home? You can order fermented foods from our favorite vendors in our marketplace!
I did promise a video when I began this series on gut bacteria and fermented foods. Here you go!
***Do you want to learn everything you need to know to become an expert fermenter? Sign up for “Get Cultured” and you will learn how to ferment anything! In this online class, you will receive:
- 13 Workshops on Fermented Foods
- 50 Online Instructional Videos
- Downloadable Tutorials, Recipes, Fact Sheets and Troubleshooting Tips
- Regular Conference Calls with Jenny and other Fermentation Enthusiasts
- One-on-one support by email
- Lifetime access!
For more info, click here!
- Nourishing Traditions by Sally Fallon
Check out the other posts in my series on Gut Bacteria and Fermented Foods:
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