Okra and Sweet Potato Curry
- Thaw out frozen packet of cut okra or can cut up fresh okra -2.5 cups/300g
- Dice 1/2 an onion
- Dice up 2 garlics
- Steam one sweet potato (cut up in chunks) – depending on your steamer – can steam within 15-20 mins
- Heat up large saucepan and add onion and garlic and 1-2 Tblspns of water
- 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)
- Add 3-4 Tblspns of tomato paste from jar
- Stir it all up and then add okra. Once okra is cooked, add steamed sweet potato and stir.
- Add 1/4 to 1/2 can of reduced fat coconut milk or other plant based milk.
- Add ground pepper and serve with brown rice or quinoa.
Makes for 1-2 people
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)
- Heat rolled oats in saucepan (dry) for 1-2 minutes with ground flaxmeal and cinnamon.
- 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.
- 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.
- 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)
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
Optional additional ingredients:
1.5tspns garam masala
2 tspns coriander
1/2 tspn nutmeg
2 tspn dried oregano
Curry leaves – 4-5
- Soak beans overnight -so that water covers beans by additional 2-3cm.
- Rinse beans and then add fresh water level with the top of the beans in a pressure cooker for 15-20 mins
- Drain beans once cooked and then add to saucepan and fill 1/2 way through with fresh water.
- Add the onion and then spices.
- Add tomato paste and miso paste.
- Squeeze orange juice into curry.
- Add balsamic vinegar, salt and pepper to taste.
- Add curry leaves
- Add plant based milk
- Serve with rice or quinoa.