Category: Recipe

Thanksgiving experiment #1: Fermented Apple Cranberry Chutney

Every year, there is one or two members of my family that like the Ocean Spray Jellied Cranberry Sauce. Every 1/4 cup of this stuff has 110 calories, 24 grams of sugar, less than a gram of fiber and no protein. But cranberries are good for you, right?

Yes. Can you really call this canned delicacy cranberry?

Not really. So, what is a family to do?

Make chutney. Homemade chutney has less sugar, more fiber, and more vitamins and minerals. For probiotic benefits, ferment it.

Perfect. How the heck do you do that? Being this is the first time I’ve ever made chutney, I decided to find a recipe from Cultures for Health. You can find the recipe HERE.
At least 3 days before the big day, make the chutney. I didn’t add the raisins, because I don’t like them. Here is the nutritional run down per 1/4 cup: 53 calories, 11 grams of sugar, 1.8 grams fiber, 0.4 grams protein.
How does it taste? I like it. The true test was with my family. Everyone said it was, “different.” The only one who actually liked it was my mom and me. Goal achieved! In the future, I will only make a half batch of this. Here is the recipe I modified from the original.

Cranberry Apple Chutney
Cranberry Apple Chutney


1.5 cups fresh cranberries

1/2 cup green apples, peeled and chopped

1/2 cup yellow onion, diced

1/2 cup dates, pitted and chopped

1/2 celery, chopped

1/2 cup water

2 Tbsp raw honey

1/4 cup apple cider vinegar

1 tsp cinnamon

3/4 tsp ginger

1/8 tsp ground cloves

2 Tbsp Strawberry Acai Coconut Kevita (or homemade water kefir)


In a sauce pot, add all ingredients except water kefir. Bring to a boil on medium heat, then reduce heat to low and cook down to make a thick “salsa” consistency. Take off heat and cool to room temperature. In a clean one quart mason jar, add chutney and water kefir. Stir to combine and tightly secure lid. Leave on the counter or in a cabinet for 2 days then refrigerate overnight before serving.


Teriyaki Sauce

I tried a few new recipes this weekend. This one was inspired by Coconut Secrets Teriyaki sauce. I figured, “How hard could in be to make my own paleo teriyaki.” The answer is, “Not very hard at all.”


1/2 cup liquid aminos

1/2 cup water

1 cup coconut nectar

1/2 tsp ground ginger 

1 large clove garlic, minced

1 tsp sesame oil

2 tsp rice vinegar


Whisk together all ingredients in a small sauce pot on medium low heat. Let boil, then whisk again. Repeat. Do this until liquid reduces to about half or until the liquid can coat the back of a spoon. 

Total cook time: 5 minutes

Cucumber salad

I’ve been making this for years, so I thought I’d share. These are very simple ingredients, but very refreshing as a side dish for backyard BBQs.


4 medium cucumbers

2-3 large heirloom tomatoes

3 green onions


1/3 cup extra virgin olive oil

1/3 cup red wine vinegar

2 Tbsp water

1 tsp oregano

1/2 tsp basil

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp ground mustard

1/4 tsp black pepper


Peel cucumbers, cut in half lengthwise and width wise and scoop out seeds with a spoon. Cut again lengthwise and chop in to bite size pieces.

Chop onions and tomatoes and add into a bowl with cucumbers. Add a little salt and pepper to taste. Do not over season. Set aside.

Make the dressing by combining those ingredients in a bowl and whisking. Alternatively, if you have a hand blender, it will make it creamier.

Stir dressing into veggies and let sit at least an hour in the fridge before serving.