Much research has hit the media over the last few years about the benefits of tomatoes for prostate health - the important nutrient being lycopene. To access this from the tomato it must be cooked and either cooked in or eaten together with - a healthy fat or oil. This recipe is perfect to meet this criterion and will bottle up well for a last minute Father's day gift. (Please be aware that tomatoes are contraindicated for arthritis and some digestive ailments.)

Tomato Chutney

• 2 cloves garlic, crushed
• ½ teaspoon turmeric - ideally fresh and grated on a mandolin or ginger grater (available from fresh food markets). ¼ teaspoon of dried turmeric will suffice if fresh is unavailable.
• ½ teaspoon cumin
• 1 tablespoon ginger, chopped
• 1 onion, chopped finely
• Something spicy to taste
• ¼ packet spirit house curry (available in frozen packs at your deli). Or ¼ teaspoon of your favourite curry paste. Or a dash of fish sauce and a dash of cayenne pepper or tabasco
• Plus, if desired a couple of finely chopped chillies
• 4 - 6 tomatoes, chopped (ideally peeled first, though not essential)
• 2 - 3 teaspoons apple cider or red wine vinegar
• 1 spoonful of palm sugar (or brown/muscovado sugar)
• ¼ teaspoon of sea salt
• extra virgin olive oil or coconut oil for cooking
• ½ bunch of coriander, finely chopped (alternatively can be added whilst serving)

Method:

Gently sauté onion, spices, garlic and ginger in oil for 5 minutes (to soften, ideally ensure it doesn't brown). Add tomatoes, vinegar, sugar and salt. Cover and reduce to simmer for 20 - 30 minutes. If mixture is watery, take off the lid and simmer till it has reached the desired consistency.

Place everything in a blender, including coriander. Blend to desired texture. Taste and adjust seasonings - you may prefer to add extra salt, sugar or vinegar. For a chunkier texture, blend only ¾ of the mixture then stir together with the balance.

Place in sterilised glass jars - allow the kids to decorate.

Great accompaniment to the Father's day BBQ, or use to make up bruschetta - over freshly toasted/grilled bread place a layer fresh basil then drizzle the chutney over the top.

Happy Father's Day!