Low Histamine Vanilla Spiced Fruit Chutney

Total time45 min

Prep time15 min

Cook time30 min

4.8

(22)

Low Histamine Vanilla Spiced Fruit Chutney

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Ingredients

8 servings

2 medium apples, peeled, cored, and diced into ½-inch pieces
1 cup fresh or frozen mango, diced into ½-inch pieces
Ingredient note
Mango can prompt the body to release its own histamine. This recipe only uses about 3/4 oz per serving. If you prefer to always avoid mangos, please tap it and change its rating to Red.
½ cup dried cranberries, unsweetened or honey-sweetened
1 small yellow onion, finely diced
2 cloves garlic, minced
1 tbsp fresh ginger, finely grated
Ingredient note
Small amounts of fresh ginger are often well-tolerated on a low histamine diet. This recipe only uses about 3/8 teaspoon per serving. If you prefer to always avoid fresh ginger, please tap it and change its rating to Red.
¼ cup apple cider vinegar
3 tbsp honey
¼ cup water
½ tsp vanilla powder
½ tsp ground ceylon cinnamon
Ingredient note
Some low histamine plans avoid cinnamon, but cinnamon doesn't actually contain histamine. This recipe uses only a very small amount of true ceylon cinnamon per serving. If you prefer to always avoid true ceylon cinnamon, please tap it and change its rating to Red.
¼ tsp ground turmeric
½ tsp fine sea salt
1 tbsp coconut oil

Instructions

1
Heat the coconut oil in a medium saucepan over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

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