Pineapple chutney

Pineapple makes a delicious change to classic mango.

MAKES 1 x 750G JAR PREP 15min COOK about 1hr 20min

• 1tbsp vegetable oil

• 1 red onion, finely chopped

• 2tsp yellow mustard seeds

• 3cm piece fresh root ginger, peeled and finely chopped

• 1 green chilli, deseeded and finely chopped

• 1 medium pineapple, roughly 600g, peeled and cut into 1cm chunks

• 150ml cider vinegar

• 100g light brown soft sugar

• ½tsp ground turmeric

• 2tsp nigella seeds

• 25g desiccated coconut, toasted

• Small handful fresh coriander, roughly chopped, optional

1 Heat oil in a large pan over medium heat. Add chopped onion and cook for 10min, until slightly softened, then add mustard seeds, ginger and chilli and cook for a further 2min.

2 Add pineapple, cider vinegar, sugar, turmeric and nigella seeds with ½tsp salt and 100ml water and bring to a simmer. Cover with a lid and cook, stirring occasionally, for 30min, then remove lid and cook for a further 30-40min, stirring regularly, until chutney has thickened and has a soft, jammy consistency. Add toasted desiccated coconut for final 5min. This will thicken chutney further.

3 Once cooked, remove from heat and transfer to a bowl to cool. Stir through the coriander before serving, if using.

PER 1TBSP SERVING: CALS 28; FAT 1G; SAT FAT 0G; CARBS 5G

MAKES ABOUT 20 PREP 25min, plus draining COOK about 30min

• 300g carrots, peeled and coarsely grated

• 300g sweet potatoes, peeled and coarsely grated

• 3 medium onions, thinly sliced

• 50g gram flour

• 2 large eggs, lightly beaten

• 2tbsp milk

• Small bunch coriander stalks, optional

• 2tbsp mango chutney

• 100g block paneer, coarsely grated

• 1tsp nigella seeds, plus extra to serve

• Sunflower oil, to fry

• Natural yogurt, to serve

1 In a large bowl, toss the carrot, potato, onion and ½tsp salt together. Transfer to

a large sieve and set over the bowl to drain for 3hr, squeezing out excess water halfway through.

2 Meanwhile, tip flour into a large bowl, make a well in centre and pour in eggs and milk. Whisk until smooth. Chop coriander stalks, if using, and add to batter along with mango chutney, paneer and nigella seeds. Whisk again until well combined, season and set aside while veg is draining. Squeeze out (and discard) any excess liquid from drained veg then mix veg into batter.

3 To deep fry, pour in enough oil to come ⅓ of the way up a high-sided pan, and heat to 180°C or until a small piece of bread turns golden in about 40sec. Using a slotted spoon, take a golf-ball-size amount of batter and lower it into hot oil; fry for 2-3min, turning halfway through, until golden and crisp. Use a slotted spoon to remove from the oil and put on to a baking tray lined with kitchen paper to drain. Cook up to 3 at a time and repeat until all the mixture is used up. Serve with yogurt sprinkled with nigella seeds.

GET AHEAD Fry fritters up to 2hr before serving, drain, then put on a wire rack set on a baking sheet. To serve, warm in an oven preheated to 160°C (140°C fan) mark 3 for up to 12-15min, until piping hot.

PER FRITTER: CALS 86; FAT 4G; SAT FAT 1G; CARBS 8G