Green chili sauce recipe

Green chili sauce recipe in early summer is just my favourite, both as a connoisseur of choice healthy foods and as a chiropractor.

These little beauties will transform an otherwise dull but healthy dish into a gastronomic delight. In the seeds and the placenta that holds them is the anti inflammatory for your angry joints and muscles. Read more about anti inflammatory chili at the link 


Green chilis for your sauce recipe

The whole pepper family is one part of getting onto an anti inflammatory diet.

The young fruit above are not at all hot yet, not the fiery kind anyway, but will give any and every dish that delicious flavour of Mexico, India, Thailand and we could go on indefinitely. Doesn't the whole world love chillies?

Spell it however you like, by the way. It seems the world has agreed that any one of the many versions goes.




Have you got a chili plant in your garden incidentally? Pop a few in amongst the flowers. They really are the easiest to grow, and are perennials. Prune back the dead branches and they'll green up in the spring.

I love the young green chilis because I can add them to all sorts of healthy choice dishes, and the grandchildren still enjoy them.

My two year old grandson tucks into eggs Florentine for breakfast every morning without a complaint; he loves to hold the young chili and drop it into the pot. 

Train your young children to eat healthy food and you'll be astonished how much better they behave, fare well in school, and have far fewer visits to the doctor. They'll have less painful joints and muscles and generally be of a much sweeter disposition. Feed them a continuous supply of sugar and white flour cookies and cakes and next thing you'll find them on Ritalin.

And by midsummer, those rather dull looking green chillies will draw comment from all and sundry in your front garden as the put on their bright red jackets. Aren't they handsome? These are jalapenos actually; rather less hot than the ordinary cayenne.

Jalapenos if you like it hot

Green chili sauce recipe

Green chili sauce recipe can be mild using fruit before it turns bright red.

There are only two basics in a green chili sauce recipe; chillies and onions. For the rest, you add your favourite herbs and spices.

This is what mine looks like.

  1. 1 TBSP of butter.
  2. 1 large onion, finely chopped.
  3. 1 cup of chicken bones stock.
  4. 1/2 tsp freshly ground ginger.
  5. 1/4 tsp freshly ground and roasted cumin seeds.
  6. Half a cup of roasted green chillies, seeds and all.
  7. 3 TBSP of cooked and ground chickpeas to thicken.
  8. Salt and pepper to your taste.
  9. Extras such as coriander and oregano.


Pressure cookers

Pressure cookers are a must in the kitchen of every busy food lover; they reduce the cooking time by two thirds; obviously there are energy savings too. We power ours by the energy from the sun, but that's an optional extra.

Solar pressure cooking will make interesting reading.

First, prepare your chicken bones stock. Place them in a pressure cooker, cover with boiling water and and extract the cartilage on the highest mode for about twenty minutes.

Roast your chillies under the grill, or on the BBQ.

Meantime, fry your onion and fresh ginger in the butter; unlike most I like to slightly burn them; just a little.

Add the blended chickpeas and ground cumin, salt and pepper.

Strain and add your hot chicken bones stock and simmer until it starts to get thick.




Stir in your roasted chillies and any other spices such as the oregano, heat thoroughly for a few minutes, and then cool.

Keep it in the fridge, and finish your sauce within a few days.

If you like it hot, add a few red chillies; it you want it mild use only very young green fruit.

So, are you ready to plant some chilis in the garden? Half a dozen seedlings from your nurseryman set out and staked once the danger of frost is over. Make sure you water them regularly if there's a hot and dry spell.




Jalapenos have about a fifth of the heat of conventional cayenne chillis. The problem is that you never quite know where the bees have been; should she last have visited a super hot Trinidad scorpion, then even a mild sweet pepper can be on the warm side.

I always add a Jalapeno to our eggs Florentine. Just tasting the first mouthful of spinach and egg this morning, I knew that I wasn't going to bite into that green chili; it's fire power was red hot.

The heat rating of chilis is measured on the Scoville scale. Jalapenos are around 8,000 units, and the ordinary cayenne chili about 50,000. Some like it hot; they go over a million.


Anti inflammatory capsaicin

Anti inflammatory capsaicin, the active ingredient in jalapenos that gives them their piquant flavour, should regularly be in the diet, even if in small quantities. This green chili sauce recipe is just one simple way to enjoy the protection of this phytochemical.

Interesting research reported in the Journal of the American Medical Association concluded that highly spiced meals in normal people do not cause mucosal damage to the gut. Interestingly they found that 11 out of 12 individuals taking an aspirin with a bland meal developed multiple gastric erosions. Aim for a life without medication.

Let your food be your medicine; make sure it includes capsaicin health benefits.

This green chili sauce recipe and fresh tomato recipes are just divine.


Cooking chickpeas

It's far better to cook your own chickpeas. Soak at least two pounds of garbanzo beans overnight, rinse thoroughly and then pressure cook them for half an hour.

Freeze in cup sized packets; then it's ready for making your green chili sauce or healthy hummus recipe too.


What is cumin?

What is cumin is an important subject for the connoisseur, and especially if you enjoy dishes like this green chili sauce recipe.

Don't use powdered cumin from one of the many spice companies. It loses its flavour very quickly. Buy the whole seeds and periodically roast them, grind them in your little blender and keep it in the fridge. It's much cheaper and really, very quick and easy.

Then you've got a ready supply of cumin for hummus too; it really makes our Mexican avocado soup and the chicken broccoli recipe. 

Fresh spices and herbs are the answer. Go through your spice bottles and turn out all the old stock! It's not worth spoiling choice, healthy food with lousy herbs and spices.

Don't know what is cumin?

Likewise growing coriander, collecting the seed and grinding your own fresh spices for your chilli is no sweat; it grows like a weed. Before it flowers, the green "cilantro" will delight any salad. Incidentally, it's one of the richest sources of lutein and zeaxanthin, the carotenes that protect you from age-onset eye disease.


Healthy choice foods

Healthy choice foods are to my mind as a chiropractor not an option. You either make time for them, or you spend many times more visiting doctors. This is site is, in part what I call slow food, made fast. Whilst there are recipes where there are no short cuts, those like this green chili sauce don't need to take a lot of your time if you're prepared now and again to spend a little extra roasting cumin, and pressure cooking chickpeas.

It really doesn't take time to collect and freeze your chicken bones does it.


» » Green chili sauce recipe


Bernard Preston

Bernard Preston is a semi retired chiropractor who is passionate about healthy living, and environmental issues like collecting rain and sunshine and weaning off plastic. The great virtue of this green chili sauce recipe is its anti inflammatory properties. 

He is also the author of six published books which you can find on this site, and is busy with his seventh.

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