Recipes

Okra and Sweet Potato Curry

1. Thaw out frozen packet of cut okra or can cut up fresh okra -2.5 cups/300g
2. Dice 1/2 an onion
3. Dice up 2 garlics
4. Steam one sweet potato (cut up in chunks) – depending on your steamer – can steam within 15-20 mins
5. Heat up large saucepan and add onion and garlic and 1-2 Tblspns of water
6. Amount of spices can be varied according to taste:

a) 1 tspn of turmeric
b) 1/2-3/4 tspn of cumin
c) 1 tspn of curry powder
d) 1 tspn of thyme
e) 1/2 tspn of garam masala (optional)
f) 1/4 to 1/2 tspn of salt (optional)

8. Add 3-4 Tblspns of tomato paste from jar
9. Stir it all up and then add okra. Once okra is cooked, add steamed sweet potato and stir.
10. Add 1/4 to 1/2 can of reduced fat coconut milk or other plant based milk.
11. Add ground pepper and serve with brown rice or quinoa.

Breakfast Oatmeal:

Makes for 1-2 people

Ingredients:
1 -2 cups of rolled oats/ steel cut oats
1 Tblspn of ground flaxmeal
1-2 tspns of cinnamon
1 very ripe banana
1/2 to 1 cup of almond milk or plant based milk depending on how creamy you like it
1/2 cup of hot water
1/2 to 1 cup of mixed berries
2 Tblspn of pomegranate seeds (optional)
1/2- 1 kiwi fruit (optional)

Other options: pumpkin seeds, chopped up nuts (handful -eg almonds, walnuts)

Method:

1. Heat rolled oats in saucepan (dry) for 1-2 minutes with ground flaxmeal and cinnamon.
2. When you get a slight aroma, add the hot water to start cooking the oats – may need to add a few more Tblspns if needed to cook the oats.
3. Once the oats are almost cooked, add banana. For extra sweetness add another banana. Add almond milk or other plant based milk and stir until creamy.
4. Serve warm with berries and additional fruits/pomegranate seeds

Black-eye Bean Curry

Beans are a great source of fibre which promote good gut bacteria. This in turn supports the immune system and reduces inflammation.

(see nutritionfacts.org for more information on beans and spices)

Ingredients:
1 kg black-eye beans

1 chopped onion

1-2 tspns curry powder (if you have reflux, reduce the amount of curry powder but after all ingredients are added, this dish is not spicy at all)

1-2 tspn turmeric

3/4 tspn ginger powder

1.5 tspns cumin

5 Tblspn Tomato paste

1 Tblspn Miso paste

1/2 orange squeezed

1/2-1 cup plant based milk

1 Tblspn Balsamic Vinegar

Salt – up to 1/2 tspn

Black pepper

Optional additional ingredients:

1.5tspns garam masala

2 tspns coriander

1/2 tspn nutmeg

2 tspn dried oregano

Curry leaves – 4-5

Method:

1. Soak beans overnight -so that water covers beans by additional 2-3cm.
2. Rinse beans and then add fresh water level with the top of the beans in a pressure cooker for 15-20 mins
3. Drain beans once cooked and then add to saucepan and fill 1/2 way through with fresh water.
4. Add the onion and then spices.
5. Add tomato paste and miso paste.
6. Squeeze orange juice into curry.
7. Add balsamic vinegar, salt and pepper to taste.
8. Add curry leaves
9. Add plant based milk
10. Serve with rice or quinoa.

Sweet Potato Wedges:
-good supply of vitamin C and A (which is important for immunity). Vitamin A is also important for vision and can assist in reducing the risk of macular degeneration (1)
-have natural anti-inflammatory compounds (1)
-high in fiber which assists with gut health (1)
-high in potassium so can help in regulating blood pressure (1) (discuss further on appropriate level of intake with your doctor if you have chronic kidney disease which can alter your potassium levels or if taking potassium sparing medications) (2)
-has caretenoids which are potent antioxidants which might assist in reducing cancer risk (1)

-high in carbohydrates (1) (so do not combine with oil (frying or baking with oil) as it can adversely affect blood glucose control). However by itself, it is a good source of healthy carbohydrates.

1. https://www.webmd.com/food-recipes/benefits-sweet-potatoes

2. RACGP: Good Practice Issue 9, September 2017