Pineapple-Apricot Chutney

Click image to enlarge

Kari's Pineapple-Apricot Chutney
Makes approx. 2 1/2 cups

A tangy fresh pineapple chutney with just a hint of *heat from cayenne.

Cooking spray
1/2 tsp black mustard seeds
1/3 cup diced onion
2 large cloves garlic, minced
1 medium pineapple, diced (about 3 cups) **
10 dried apricots, diced (about 1/3 cup)
2 Tbsp golden raisins
1/2 tsp kosher salt
1/4 tsp cayenne
1/4 tsp ground ginger
1/4 tsp ground cumin
1/4 tsp cinnamon
1/2 tsp garam masala
3/4 cup dark brown sugar
3/4 cup apple cider vinegar

Spray medium nonstick saucepan with cooking spray; over medium heat, add mustard seed and cover. When seeds pop, add onion and garlic. Saute over medium til softened. Add remaining ingredients and bring to a light boil. Reduce heat and simmer 30 or 40 minutes, stirring occasionally, until juices thicken. Remove from heat, cool slightly, and transfer to clean jar. Store refrigerated.

*For a hotter chutney, you can increase cayenne or add chopped chile peppers or dried red pepper flakes.
**I used the supersweet type of pineapple.

Per serving (1/20th of recipe): 57 calories, 0 fat, 62mg sodium, 1g fiber, 12g sugars, 0 protein, 24% daily value for vitamin C

click image to enlarge

Plum Kooky Peanut Bars

click image to enlarge

Kari's Plum Kooky Peanut Bars
12 bars

Great for lunchbox or snack or breakfast on the run.

1 cup oats
1/4 cup raw sunflower seeds
1 Tbsp sesame seeds
2 Tbsp wheat germ
1 cup Rice Krispies (or other puffed crisp cereal)
1/4 cup dry roasted peanuts, chopped
1/2 cup raisins
1/2 cup chopped prunes (about 14)
1/4 cup peanut butter
1/4 cup honey
2 Tbsp turbinado sugar
1/4 cup baking cocoa
2 Tbsp water
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 375. Spray 8x8 glass pan with cooking spray or line with parchment.

Spread oats, sunflower seeds, sesame seeds, and wheat germ on rimmed baking sheet. Bake 10 minutes, stirring halfway through, til toasty. Transfer to large bowl. Add Rice Krispies, peanuts, raisins and prunes. Toss together.

In a small bowl or 2-cup Pyrex measuring cup, combine peanut butter, honey, turbinado sugar; microwave a minute or til bubbly. Add cocoa, water, vanilla and sea salt. Mix well.

Pour cocoa mixture over oat mixture and mix thoroughly until all moistened. Transfer to prepared pan and press firmly and evenly (placing a piece of parchment paper over mixture is helpful). Chill in refrigerator an hour or so.

Flip bar out onto cutting board and cut into 12 bars--cut in half, then cut each half in thirds, and cut each third in half. Wrap bars individually in plastic wrap and store in refrigerator.

Per Bar: 211 calories, 7g fat, 97mg sodium, 4g fiber, 35g carb, 17g sugars, 6g protein

Almond, Date, and Honey Bars

click image to enlarge

Kari's Almond, Date, and Honey Bars
12 bars

Crunchy, chewy, and not too sweet. Great for lunchbox or snack or breakfast.

1 cup oats
1/4 cup raw sunflower seeds
1/4 cup slivered almonds
1 Tbsp pepitas (raw pumpkin seed)
1 Tbsp sesame seeds
1 cup Rice Krispies (or other crisp puffed cereal)
1/2 cup raisins
1/2 cup chopped dates (4 large medjool dates)
1/4 cup almond butter
1 Tbsp turbinado sugar
1/4 cup honey
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 350F. Spray an 8x8 pan (glass works great) with cooking spray or line with parchment.

On a large rimmed baking sheet, spread oats, sunflower seeds, almonds, pepitas, and sesame seeds. Bake til toasty, 10 or 12 minutes, stirring halfway through. Remove from oven, let cool a few minutes, then transfer to a large bowl. Add Rice Krispies, dates, and raisins. Toss together.

Combine almond butter, turbinado sugar, and honey in a microwave safe bowl or 2-cup Pyrex measuring cup. Microwave 1 minute or until bubbly. Add salt and vanilla, and stir til well-combined. (You can also do this on stovetop in a small pan.)

Pour honey mixture over oats mixture and stir together until all ingredients are moistened. Transfer to prepared 8x8 pan. Press mixture firmly and evenly into pan. A piece of parchment paper over the mixture helps. Chill in refrigerator an hour or so.

Flip it out onto cutting board and cut into 12 even bars--cut once in half, then each half into thirds, then each third in half. Wrap bars individually in plastic wrap and store in refrigerator.


Per bar: 207 calories, 8g fat, 96mg sodium, 31g carb, 3g fiber, 16g sugars, 5g protein

Sweet Potato, Cauliflower, Chickpea Coconut Curry

click image to enlarge

Kari's Sweet Potato, Cauliflower, Chickpea Coconut Curry
Serves 4-6

Sweet potato, cauliflower and chickpeas in a rich coconut gravy, not too spicy.

Ingredients:
2 medium sweet potatoes, peeled and cubed
1/2 cup water
1/2 Tbsp oil
1 tsp black mustard seeds
1/2 cup chopped onion
1 sprig curry leaves (16-18 leaves)
4 cloves garlic, minced
1 tsp minced gingerroot
2 jalapeno peppers, seeded and minced
1 large tomato, diced
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp turmeric
1 tsp kosher salt
1/2 cup chopped bell pepper, red or green or combination
2 cups chopped cauliflower
1 (13.5-ounce) can coconut milk
1 (15.5-ounce) can chickpeas, rinsed and drained

Cook sweet potato cubes with 1/2 cup water in covered bowl in microwave 5 or 6 minutes. Set aside.

Meanwhile, heat oil in a large pot or Dutch oven. Add mustard seed, cover. When seeds stop popping, add onion and curry leaves. Cook and stir 1 minute.

Add garlic, ginger and jalapeno; cook and stir 1 minute.

Add tomato; cook 2 minutes until tomato starts to break down.

Add cumin, coriander, turmeric, and salt. Cook 2 minutes more.

Add bell pepper, cauliflower, and sweet potato with its cooking liquid. Stir well to coat vegetables; cover and cook on medium-high 5 minutes, stirring once or twice.

Add coconut milk and chickpeas. Stir well, cover, and simmer on low 25 minutes. Adjust seasoning, adding more salt as necessary.

Serve with flatbread or rice.