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Coconut milk is rich in dietary fibre and like any fibre-rich food, it makes you full quickly, hence it is great for reducing weight. Coconut milk is also full of other nutrition such as iron, calcium, selenium and B vitamins.
3 tablespoon Sunflower Oil or Light Olive Oil
|½ teaspoon Black Mustard Seeds|
|2.5cm/1" piece of Cinnamon Stick, halved|
|2 teaspoons Root Ginger, finely grated|
|½ teaspoon Ground Cumin|
|115g Fresh Pineapple, cut into 2.5cm (1") cubes|
|1 teaspoon Salt, or to taste|
|85g Sugar, or to taste|
|1 teaspoon Chilli Powder or to taste|
|150ml oz warm Water|
|25g raw unsalted Cashewnuts|
|115g Dried Apricot|
|1 eating Apple, peeled, cored and cut into bite sized pieces|
|1 small, very firm Banana, thickly sliced|
|25g seedless Raisins|
|150ml Coconut Milk|
|2 Green Chillies, de-seeded and finely chopped|
|12-15 Curry Leaves|
|1-2 tablespoons plain Fromage Frais|
|3 Glace Cherries, quartered and rinsed|
1. Heat the Oil in a medium sized saucepan over a medium-high heat. When the Oil reaches smoking point, add the Mustard Seeds, followed by the Cinnamon Stick. Add the Ginger, and fry for 30 seconds.
2. Add the Pineapple, Salt, Sugar and Chilli Powder. Pour in the Water, bring to the boil and reduce the heat to medium. Cover and cook for 6-7 minutes.
3. Add the Cashew Nuts and Apricots and cook for a further 6-8 minutes.
4. Add the Apple, Banana, Raisins and Coconut Milk to the pan. Bring to a slow simmer and add the Chillies and Curry Leaves. Cook uncovered, for 8-10 minutes or until all the fruits are tender, but firm.
5. Remove from the heat and garnish with the Fromage Frais and Cherries. Serve with plain boiled Basmati Rice.
This recipe is from Mridula Baljekar's book Fat Free Indian Cooking published by John Blake Publishing.
© Mridula Baljekar. All rights reserved.