Pineapple Relish Recipe

Tangy and Sweet, Pineapple Relish is a super fun dish and a treat to the senses

Tangy and Sweet, Pineapple Relish is a super fun dish and a treat to the senses. It's also a fun way eating fruits everyday

Whole Food Plant Based Pineapple Relish Recipe

Course: Breakfast; Course 1 (Raw Dish) for Lunch & Dinner Meals; Snack; Salad
Cuisine: Indian Recipe
Prep Time: 10 minutes
Servings: 2 people

INGREDIENTS

4 cups Pineapple peeled & diced
2 tbsp Cashews
1 Onion
5 cloves Garlic
1/2 tsp Black Pepper Powder
2 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
Juice of 1/2 Lemon

INSTRUCTIONS

1. Peel and chop pineapple into 1 inch squares.
2. Peel onion. Chop into long slices. Peel and slice garlic.
3. Soak cashews overnight in water or at least for half an hour in hot water. Grind to a paste, with black pepper powder, miso paste, and lemon juice.
4. Mix all ingredients. Serve fresh!

Plant Based Chef Pro Tips for Best Pineapple Relish Recipe

1. Garnish with raisins for bursts of flavour.
2. Garnish with coriander leaves for a fresh aroma.

Nutrition Science Highlights for WFPB Pineapple Relish Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)
3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
4. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!