Low Iodine Apple-Sage Chutney
Tangy, sweet, and warmly spiced, this apple chutney hits every note you want in a condiment — and it comes together with nothing but fresh fruit, pantry spices, and a little patience at the stove. Maple syrup and apple cider vinegar create that classic sweet-tart backbone, while ground ginger and Ceylon cinnamon add gentle warmth without overpowering the apple. The fresh sage goes in right at the end, so it stays bright and aromatic rather than fading into the background. For anyone navigating iodine restrictions, this recipe is a natural fit — every ingredient is a whole, unprocessed food with no hidden additives, dairy, seafood, or iodized salt to worry about. The single quarter-teaspoon of salt keeps seasoning minimal, and you can easily swap in a non-iodized variety if you're being especially careful. It thickens beautifully into a jammy, spoonable consistency that works alongside roasted meats, grain dishes, or a simple cheese-free grain bowl. Make a jar on the weekend and you'll find yourself reaching for it all week long.
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Learn more →Ingredients
8 servings
- 3 medium apples (about 1 ½ lb), peeled, cored, and cut into ½-inch dice
- ⅓ cup maple syrup
- 2 tbsp apple cider vinegar
- ¼ cup water
- 2 tbsp fresh sage leaves, finely chopped
- ½ tsp ground ginger
- ¼ tsp ground ceylon cinnamon
- ¼ tsp salt
Instructions
- 1
Combine the diced apples, maple syrup, apple cider vinegar, and water in a medium saucepan over medium heat. Stir to coat the apples, then bring to a gentle simmer.
- 2
Stir in the ground ginger, Ceylon cinnamon, and salt. Reduce the heat to medium-low and cook, stirring occasionally, until the apples are very soft and the liquid has reduced to a thick, jammy consistency that coats the back of a spoon, about 25–30 minutes. Watch the pan in the final 5 minutes — the syrup can scorch quickly once most of the liquid has evaporated.
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