Healthy Cooking With Jyoti-4th Food Recipes Tomato Chutney Recipe in Market Style

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Introduction about Healthy Cooking with Jyoti

We believe that cooking nutritious meals doesn’t have to be complicated or bland. Join Jyoti as she shares simple, delicious, and wholesome recipes that bring out the best in fresh ingredients. From quick weeknight dinners to meal prep ideas, we make healthy cooking accessible to everyone.

Whether you’re a busy professional, a parent on the go, or simply someone who wants to eat cleaner and feel better, you’ll find something here to inspire your next meal. With a focus on fresh, whole foods and balanced nutrition, Jyoti’s easy-to-follow recipes are designed to nourish your body and satisfy your taste buds.

Ready to get cooking? Let’s make healthy eating fun and delicious!

Fourth Recipe:

Tomato Chutney Recipe

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How to Prepare here is step by step below:

Tomato Chutney Recipe:

Here’s a Tomato Chutney Recipe that’s simple, flavorful, and perfect for pairing with idli, dosa, or other dishes.

Tomato Chutney Recipe

Ingredients:

• 3-4 medium-sized tomatoes
• 1 onion (chopped)
• 2 green chilies (chopped)
• 1/2 teaspoon ginger (grated)
• 1/2 teaspoon garlic (chopped)
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1/4 teaspoon coriander powder
• 1/2 teaspoon jaggery (optional, to taste)
• 1 teaspoon oil
• Salt to taste
• 1/2 teaspoon lemon juice (optional)

Method:

1. Cook the tomatoes:
   • Wash and chop the tomatoes into small pieces.
   • Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add onions and spices:
   • Add chopped onions to the pan and sauté until golden brown.
   • Then, add grated ginger and chopped garlic and sauté until their raw smell goes away.
3. Add the tomatoes:
   • Add the chopped tomatoes to the pan and mix well.
   • Add turmeric powder, red chili powder, coriander powder, and salt. Stir and cook for a few minutes.
4. Let it cook:
   • Cook the tomatoes on low heat until they become soft and turn into a thick chutney.
   • If needed, you can add a little water, but keep it thick.
5. Adjust the taste:
   • Add jaggery to balance the tanginess of the tomatoes, and a little lemon juice to add freshness.
   • Mix well and cook for another minute. Turn off the heat.
6. Serve:
   • Your tomato chutney is ready! Serve it hot with idli, dosa, or even rice.

Enjoy your flavorful and tangy tomato chutney! How does it sound? Let me know if you need any more tips or help with the recipe!

Tomato chutney not only tastes amazing but also offers several health benefits due to the nutrients in the ingredients. Here are some benefits:

Health Benefits of Tomato Chutney:

1. Rich in Antioxidants:
   • Tomatoes are a great source of lycopene, a powerful antioxidant that helps protect the body from harmful free radicals. Lycopene is especially beneficial for heart health and may help reduce the risk of certain cancers.
2. Boosts Immunity:
   • Tomatoes are rich in vitamin C, which plays a key role in boosting immunity. It helps the body fight infections and supports the health of your skin, gums, and bones.
3. Good for Digestion:
   • The spices like ginger, garlic, and green chilies used in the chutney aid in digestion. Ginger helps in easing nausea and bloating, while garlic promotes good gut health.
4. Improves Skin Health:
   • The vitamin C and vitamin A in tomatoes are beneficial for maintaining healthy, glowing skin. Lycopene in tomatoes can also help protect your skin from sun damage.
5. Weight Loss Friendly:
   • Tomato chutney is low in calories and packed with fiber, which can help in weight management. It keeps you full for longer and aids in digestion without adding too many calories.
6. Improves Heart Health:
   • The potassium in tomatoes and the anti-inflammatory properties of garlic and ginger can help improve heart health, lower blood pressure, and reduce the risk of cardiovascular diseases.
7. Rich in Vitamins and Minerals:
   • In addition to vitamin C, tomatoes are a good source of vitamin K, vitamin B6, folate, and potassium, all of which are important for overall health.
8. Anti-inflammatory Benefits:
   • Garlic and ginger have strong anti-inflammatory properties, helping to reduce inflammation in the body and lower the risk of chronic diseases.

Tomato chutney is packed with vitamins that are beneficial for your overall health. Here’s a breakdown of the key vitamins you get from the ingredients in the tomato chutney recipe:

Vitamins in Tomato Chutney:

1. Vitamin C (Ascorbic Acid):
   • Tomatoes are an excellent source of Vitamin C, which is important for boosting your immune system, promoting healthy skin, and acting as an antioxidant.
   • This vitamin also helps in wound healing and supports the function of many enzymes in the body.
2. Vitamin A:
   • Tomatoes also contain Vitamin A in the form of beta-carotene, which is important for good vision, immune function, and skin health.
3. Vitamin K:
   • While the amounts are small, Vitamin K is present in tomatoes and helps with blood clotting and bone health.
4. Vitamin B6 (Pyridoxine):
   • Garlic and ginger contain small amounts of Vitamin B6, which is essential for brain function, immune response, and the production of red blood cells.
5. Folate (Vitamin B9):
   • Tomatoes contain folate, which is vital for cell division and growth, especially important for pregnant women.
6. Vitamin E:
   • Garlic and tomatoes both have small amounts of Vitamin E, which is an antioxidant that helps protect cells from damage and supports skin health.

Additional Nutrients in the Recipe:

• Minerals like potassium and magnesium from tomatoes help in maintaining proper heart and muscle function.
• Antioxidants like lycopene (from tomatoes) are beneficial for protecting against oxidative stress and inflammation.

So, this simple tomato chutney not only enhances the flavor of your meals but also provides a variety of essential vitamins that contribute to overall health!

Note:

• While tomato chutney is very nutritious, consuming it in moderation is key, especially if you’re watching your sodium intake (due to the salt) or sugar intake (if you’re adding jaggery).

Enjoy it, but in moderation, and you can always tweak it to fit your dietary needs! 😄

Let me know if you’d like tips on specific modifications or have other health-related questions!