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Spicy Keto Plum Chutney

September 20, 2020 By elviira Leave a Comment

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Spicy Keto Plum Chutney | Low-Carb, So Simple
Wait a minute, plums on keto? But aren’t they too high in carbs? Before you berate me, let me convince you that this tasty 5-ingredient condiment really is keto. I’ve taken (literally!) every measure to make this chutney as low in carbs as possible. Read on to find the secrets behind this flavorful keto chutney.

How to prepare the Spicy Keto Plum Chutney

So, you’ll need just five ingredients to prepare this flavorful chutney — though you can naturally use more spices and seasonings if you like. More tips at the end of the post.

First, take 2 lbs (900 g) fresh plums and place them into a huge saucepan. I say huge because the ingredients need plenty of space.

Adding Plums | Low-Carb, So Simple

Next, take 1 lb (450 g) chopped leek. Now, the amount of chopped leek should be that 1 lb (450 g), so you need a bit more leek because after removing the outer parts, you’ll naturally lose some. Use both green and white parts from the leek.

Adding Leek | Low-Carb, So Simple

Then will come the seasonings, so 4 garlic cloves…

Adding Garlic | Low-Carb, So Simple

…and 1 fresh chili (red, green, or whichever color you like), chopped. You can remove the seeds and membranes for less heat if you like. And naturally, you can use as strong or as mild chili as you like.

Adding Chili | Low-Carb, So Simple

Finally, add 2/3 cup (160 ml) raw apple cider vinegar. It provides a crisp yet gentle tang and some liquid to boil the ingredients.

Adding ACV | Low-Carb, So Simple

Mix well.

Mixing Well | Low-Carb, So Simple

Place the saucepan on the stove and heat over high heat, bringing to a boil.

Bringing to a Boil | Low-Carb, So Simple

Once boiling, reduce the heat to a minimum. Let simmer about 3 hours, covered…

Covering with a Lid | Low-Carb, So Simple

…until the plums and the leek are completely soft. Mix once in a while when cooking. Be sure that the mixture doesn’t get stuck to the bottom of the saucepan. If that is about to happen, add a tablespoon or two water and make sure the heat is really at the minimum.

All Soft | Low-Carb, So Simple

Once all ingredients are soft, press the chutney through a mesh strainer with a back of a spoon…

Pressing with the Back of a Spoon | Low-Carb, So Simple

…so that only the pits remain. Discard the pits. If the chutney is too runny, let it simmer in a saucepan without a lid until desired consistency. A really fine mesh strainer might not work that well. Mine in the photo was a tad too fine. In the worst case (or if you don’t have a strainer), you might end up picking the pits with your hands.

Only Pits Left | Low-Carb, So Simple

Now, the chutney is relatively chunky. I like my chutney chunky, but if you fancy smooth chutney, use an immersion blender or a regular blender to blend it smooth.

Chunky Chutney | Low-Carb, So Simple

Transfer into glass jars and consume within two weeks. Store in the fridge.

Transferring into Glass Jars | Low-Carb, So Simple

Yum!

Spicy Keto Plum Chutney | Low-Carb, So Simple
 

How I came up with this keto chutney recipe

You might remember that in my last week’s post, I was musing over the idea of plum chutney — and that the idea for a keto plum chutney originates from my Finnish keto-vegan book. Plus one reader had wished the recipe also in English.

Last week, I was too busy to develop the recipe. Moreover, it was raining the whole week, so I couldn’t even pick the plums from our plum tree. But luckily, at the beginning of this week, the sun was shining, and I was able to pick the rest of the plums that were about to turn overripe.

I took my Finnish plum chutney recipe and thought the carb count is a tad too high, so I wanted to see if I can lower it. The Finnish recipe called for an ample amount of plums plus some regular onion. I thought that if I’ll reduce the amount of plums and add more onion, the carb count will get lower as onion is lower in carbs than plums. By the way, did you know that plums have precisely the same amount of carbs as strawberries?

After some calculations, I wasn’t still happy with the carb count. I started pondering over different types of onions. Soon, I remembered leeks are the lowest in carbs, and if I use those instead of regular onion, the carb count will get really low.

I recalculated the macros with leeks, and after the ingredients and the amounts looked good in the paper, it was the time to see how the recipe turns out in real life.

My Finnish recipe uses a whole bulb of garlic, but I thought 4 garlic cloves would do the job as leek has quite a powerful taste — that I was hoping is a perfect match with chutney! Moreover, I decided to add fresh chili to lend a spicy kick to the chutney.

I also needed raw apple cider vinegar to provide both liquid for boiling the ingredients and lend a nice tang to the chutney. I always want my chutneys tangy and oniony.

I was ready to start conducting my experiments. Using exactly the same method as in my existing plum chutney recipe, I ended up with quite exactly 1,000 grams of chunky, delicious, and tangy chutney. There was just enough tang from the vinegar, kick from the chili, and oniony flavors from the leek and garlic. And naturally, the fruity taste of plum was super-delicious! I ate the chutney first with lamb meat but realized it’s also a perfect companion to chicken meat — and also beef and sausages. And since it’s so full of flavor, you need only a tablespoon or two!

Here’s the recipe for you to enjoy:

Continue to Content
Spicy Keto Plum Chutney | Low-Carb, So Simple

Spicy Keto Plum Chutney

Yield: 1000 g
Prep Time: 15 minutes
Cook Time: 3 hours
Additional Time: 10 minutes
Total Time: 3 hours 25 minutes

Wait a minute, plums on keto? But aren’t they too high in carbs? Before you berate me, let me convince you that this tasty 5-ingredient condiment really is keto. I've taken (literally!) every measure to make this chutney as low in carbs as possible. Read on to find the secrets behind this flavorful keto chutney.

Ingredients

  • 2 lbs = 900 g plums
  • 1 lb = 450 g leek
  • 4 garlic cloves
  • 2/3 cup = 160 ml raw apple cider vinegar
  • 1 fresh red or green chili, chopped

Instructions

    1. Place all ingredients in a large saucepan.
    2. Heat over high heat and bring to a boil.
    3. Once boiling, reduce the heat to a minimum. Cover with a lid and let the chutney simmer for 3 hours, or until all ingredients are very soft and almost no liquid is left. Mix a few times during cooking. Make sure the chutney doesn't get stuck to the bottom of the saucepan. If that's about to happen, add a couple of tablespoons of water.
    4. Press the chutney through a mesh strainer with a back of a spoon so that only the pits remain. Discard the pits.
    5. Transfer into jars and consume within two weeks. Store in the fridge.

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© Elviira Krebber
Category: Sauces & Condiments
Nutrition information In total Per tablespoon
Protein 15.7 g 0.2 g
Fat 3.5 g 0.1 g
Net carbs 84.2 g 1.3 g
kcal 541 kcal 8 kcal

How to vary the recipe

Instead of apple cider vinegar, feel free to use other types of vinegar. Coconut vinegar is an incredible and tasty option. I wouldn’t recommend a very strong vinegar to this recipe — unless you fancy particularly tangy flavors.

You can make the chutney spicier if you like, or use other matching seasonings, like star anise, Ceylon cinnamon, cloves, cardamom, ginger, vanilla, fenugreek, lemon peel, or nutmeg — or even pumpkin pie seasoning! The Finnish recipe I talked about contains star anise, Ceylon cinnamon, and ginger.

If you prefer your chutney sweet, feel free to add powdered erythritol or stevia glycerite to taste.

General prattling

Another busy week has passed. Wednesday was the busiest day as I spent the whole day in Helsinki with other Ketokamus. Since we started early in the morning, we overnighted in an old school close to Helsinki. On the previous day, Olli Posti picked us up with his brand new Tesla. I have to say the ride was super-comfortable and the acceleration properties of Tesla are better than in any machine in an amusement park!

Olli Postin Teslan kyydissä

On Wednesday morning, my smaller publisher house, Viisas Elämä, had organized a PR breakfast for us authors and media representatives. We authors were interviewed shortly. Here I am with the book that launched at the beginning of the year (the second part of which I’m writing now and whose deadline is actually tomorrow):

Viisas Elämän PR-aamiaisella

Other Ketokamus, Markus and Eeva (our newest member) joined me the happening. Here we are with Kukkis, Parsis, and my book:

Ketokamut Viisas Elämän PR-aamiaisella

After the PR breakfast, we went to the railway station of Helsinki to give away a few hundreds of our soups, Kukkis and Parsis. People were totally amazed to get something of that high quality for free!

Keittoja jakamassa

Ketokamut keittoja jakamassa

After giving away the soups, we went to Ruohonjuuri in Kamppi to let people taste the soups. The feedback was again very positive.

Oh yes, our soups have reached the second-largest retailer chain, Kesko, and the first soups were delivered to K-Market Pyynikinkulma here in Tampere. Great move! Of course, we went there and were happy to see our soups.

Pyynikinkulman K-Market

Kukkis ja Parsis Pyynikinkulman K-Marketissa

Here are some more highlights. Before going to Helsinki, we visited quickly Ruohonjuuri Tampere to fetch some snacks.

Ruohonjuuri Tampere

Eeva posted a nice story to Instagram. I’m in Ruohonjuuri Kamppi with my books they sell also there.

Eevan Insta-story

Another highlight of the week was when the institute I was studying nutritional therapy asked me to teach keto in practice. My course will be in January. Actually, it’s a two-day course, where my former teacher is teaching about keto and its theory on the first day, and on the second day, I will teach how to apply keto in practice and in everyday life. The course is targeted for nutritional therapists and other professionals, but I think it’s basically free for anyone.

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Filed Under: Sauces & Condiments Tagged With: carbs under 5, fruit, sauce

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Hi! I’m Elviira, Certified Keto Coach, Certified Nutritional Adviser, and Finland-based blogger. My passion is to help you with innovative gluten-free, sugar-free low-carb and keto recipes that are of high quality, simple, and super-easy to make. Forget the complex recipes with dozens of ingredients; meet the true art of easiness and simplicity!

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