Here is something that I bet you have never had before but seriously need to try: curry. Curry is often associated with Indian dishes but it has traveled from country to country for centuries, changing and evolving to please each new cultural palate. Since there are so many different styles of curry, let’s discuss the most nutritious one and how to add it to your everyday meals. This curry recipe includes 2 Tbsp. ground coriander, 2 Tbsp. ground cumin, 1 ½ Tbsp. ground turmeric, 2 tsp. ground ginger, 1 tsp. dry mustard, ½ tsp. ground black pepper, 1 tsp. ground cinnamon and ½ tsp. ground cardamom. This combination will produce a sweeter curry. For more heat, add ½ tsp. cayenne pepper or ground chilies.
- A) Chicken: Eating healthfully does not have to mean plain steamed broccoli and grilled chicken every day for every meal. That can get really old really quickly. If you are craving some strong flavors and you have an adventurous palate, mix up some curry. As mentioned above, it can be made with heat or on the sweeter side and stored in your cupboard for quick access. Add the yellow combination to a roasted or grilled chicken dish for a tasty change and explore the wonders of new spices. If you are new to curry, this is a safe way to try it for the first time. You may never want to go back to plain chicken again.
- B) Lentils: Vegetarian? No problem. Adding curry to a stew of lentils is an awesome way to pack in so many health benefits. Lentils provide a plethora of vitamins and minerals including B vitamins, iron and zinc. In addition, they are high in protein and fiber. The turmeric found in this curry is known to fight body inflammation. This includes bloating, joint pain and muscle soreness. Judging from all the health benefits, I would go as far as to call this a “superfood meal.”
- C) Stir fry: Need to whip something up fast to take with you? Try this vegetable curry stir fry. All you need is your pre-made curry powder, one onion, one bell pepper, carrots and snow peas. In a large non-stick pan, heat 1-2 Tbsp. coconut oil over medium heat. Add the chopped onion, bell pepper, carrots and snow peas. Lastly, add curry powder to taste. If you have leftover protein in the fridge, toss it in. When the vegetables are soft, remove from heat. You now have a 15-minute, insanely delicious and healthful meal full of disease-fighting properties. Eating healthfully never tasted so good!
Health benefits of curry include but are not limited to the prevention of Alzheimer’s disease, prevention of cancer, pain and inflammation relief, blood vessel health, bone health, antiviral and antibacterial properties and stimulation of liver detoxification. Enjoy the new flavors!
By Bess Bogner
Bess Berger is a registered dietitian and started ABC Nutrition and Wellness to provide exceptional nutritional coaching tailored to each individual. Located in Teaneck, Bess has daytime and evening hours and weekend upon request. She can be reached at 201-281-0787 or [email protected] Major insurances accepted.