Veggie Curry Bowl

Whilst there is still a chill in the air, spring is teasing us with these magnificent previews of sunny days to come. What better way to celebrate this mid season than with a brilliant fresh sunshine palette of veggies coated in a little fiery curry, the perfect combination!  This Curry bowl was inspired by Sarah J.Cuff of Eat2Run and has a little kick and twist from Literally life so enjoy and let us know what you think!

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Ingredients

  • 1 cup brown or wild rice blend, cooked to package directions OR 3-4 potatoes or yams, cubed and boiled/baked until soft; OR 1 large head cauliflower, in florets and sauteed with the veggies below
  • 1 can chickpeas drained, (Or for a meat option 4 chicken breasts, baked or bbq’d)
  • 2 Tbsp coconut oil
  • 2-3 stocks broccoli, in florets OR green beans OR snap peas
  • 6-8 carrots, peeled and julienned
  • 5oz baby spinach
  • 1/2 red onion diced
  • 3 tsp turmeric
  • 2 tsp coriander
  • 1 tsp cumin
  • ½-1 tsp ginger & if you like its gingery I add 2 tsp grated fresh ginger
  • 2 red thai chilis
  • squeeze lime
  • 1-2 tsp garlic powder (or sauté 2-4 fresh chopped garlic cloves with veggies above)
  • 1 tsp salt
  • 1 tsp cinnamon
  • ½ tsp black pepper
  • ¼-½ tsp paprika
  • handful of fresh cilantro
  • 1 can (400mL) full fat coconut milk

Directions

  1. If using, put rice on to cook (or prepare potatoes or yams).
  2. If using, prepare chicken.
  3. In a large fry pan, heat the oil and sauté the broccoli and carrots with Thai chili’s and red onion (and cauliflower if using). Add spinach and saute until wilted.
  4. Whisk the spices together in a small bowl with the coconut milk. Add the sauce to the veggies and mix thoroughly.
  5. Add chicken or chickpeas and heat through.
  6. Squeeze over juice of 1/2 lime, add a few sprigs of fresh cilantro and a sprinkle of paprika.
  7. You can also serve over rice, or over baked or boiled yams or potatoes

Enjoy with a little eccentricity from…

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Feature Contributor Sarah J. Cuff founder of Eat2Run on some key ingredients

 

Spinach


 

While it’s hard to top kale, spinach adds a bit of variety into your green rou9ne. Rich in Vitamin A (beta carotene), Vitamin C, and folate (B9), all of which protect cells and promote 9ssue, and nervous system health. Additionally spinach contains moderate amounts of iron, magnesium and manganese. These minerals strengthen the blood, particularly its oxygen carrying capacity, which helps with endurance and cardiovascular capacity.

Carrots


 

One of the richest sources of vitamin A (carotenoids to be exact, which are converted into the active form of vitamin A once we digest them), carrots have actually been associated with a reduction in cancer rates due to their carotenoid content. Some of the carotenoids have also been shown to protect eye health.

Ginger


 

The anti‐inflammatory effects of ginger are well documented. For the runner, ginger acts similarly to ibuprofen in reducing muscle pain following exercise‐induced muscle injury. Ginger contains compounds called gingerols, which suppress pro­‐inflammatory compounds, helping to manage the post­‐run inflammatory and healing process. Ginger is also known to boost the immune system, calm the gastrointestinal system, and reduce nausea.

Turmeric


 

Turmeric contains not only more than two dozen anti­‐inflammatory compounds including curcumin (the strongest of the anti‐inflammatory compounds), but also six different COX-­2‐inhibitors (the COX‐2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme). Specific to athletes, a 2007 study showed curcumin could reduce inflammation and offset some of the performance deficits associated with exercise-­‐induced muscle damage.

Sea Salt


 

Although all salt is technically sea salt (it all originates from the ocean, whether it be from ancient sea beds that are now mined, dead seas, or modern oceans) – there is a large difference between refined sea salt and unrefined sea salt. Refined is stark white, has been stripped of all trace minerals and contains additives and anti‐caking agents. However, unrefined sea salt is flecked with colour, contains over 60 trace minerals and contains absolutely no additives or anti­‐caking chemicals. Celtic/Gray salt comes from a modern ocean in France, Himalayan/Pink salt comes from an ancient sea in Pakistan and Real Salt comes from an ancient sea in the USA (Utah).

 

 

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