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Japanese Curry with fresh Turmeric
Fresh turmeric is making an appearance at organic markets and fresh food stores. It is an easy, tasty and highly therapeutic herb to add to your cooking, which will enhance the colour and flavour of curries, soups, stirfries, stews and salads. Fresh turmeric is similar in appearance to ginger, but generally smaller and with a bright orange colour when cut open.
Its bright orange colour comes from the group of phenolic compounds known as ‘curcuminoids’. These compounds are rich in antioxidants, as well as enhancing the regeneration of other antioxidant and detoxifying systems in the body, including those of the liver. Therefore, turmeric is a great dietary addition to include in liver detox programs as it improves detoxification systems, as well as combats the free radicals that are produced by the natural detoxification process
Curcuminoids also exert potent anti inflammatory activity in the body, making it particularly useful in inflammatory disease states such as ulcerative colitis, irritable bowel syndrome, peptic ulcers and various arthritis. Topical application of turmeric may also help conditions of the skin such as eczema and psoriasis.
Anti cancer effects have also been demonstrated, particularly bowel cancer prevention and treatment; as well as a regulating effect on cholesterol levels and improving the health of the cardiovascular system.
Last nights dinner was a Japanese curry with fresh turmeric, root vegetables and tofu. Very easy to make, very healthy and tasty, and enough for left overs for lunch or dinner the next day. It involves making a ‘roux’, which is simply browning some flour with spices to enrich the flavour of the curry and add thickness.
Coconut oil or butter for frying
1 onion, thinly sliced
1 big chunk fresh ginger, grated
1 chunk (about 1cm cube) fresh turmeric, grated
1-2 chillies, deseeded and finely sliced
Freshly crushed garlic to your taste, 3-5 cloves
2-3 cups of chopped, root vegetables such as carrot, pumpkin, potato, sweet potato, cauliflower, and cabbage. Roughly chop into big chunks for a nice hearty curry
1 250g tofu block, cut into cubes
2 tbsp of flour - besan (chickpea flour) or unrefined yellow corn flour (Maize) is good
1 tbsp garam masala mix - available from indian grocers and most supermarkets
1/2 tsp cayenne pepper – optional, add if you like it hot!
Finely sliced red cabbage, dressed with sea salt and apple cider vinegar and fresh coriander to serve
Brown rice to serve
Slowly melt the coconut oil or butter in a soup pot over low heat. Add the onion and soften until translucent. The longer you cook it, the sweeter your stew will be. Add the ginger, turmeric and chillies and cook for a further 5 mins over low heat.
Add the garlic with the vegetables and coat in the spices. Season with sea salt and place the lid on the pot to sweat the vegetables, stirring occasionally.
Meanwhile, toast the flour in some butter/coconut oil with the garam masala and cayenne in a small fry pan over low heat. Stir occasionally to avoid burning. When fragrant and a rich golden colour, remove from the heat. Stir through softened vegetables and coat.
Add enough water to just cover the vegetables, along with the tofu. Bring to the boil and then simmer, with the lid on until the vegetables begin to break down, but still retain most of their shape.
Meanwhile, pickle your red cabbage. Finely slice and add a pinch of sea salt and drizzle with apple cider vinegar. Allow to stand.
Keep checking your stew and stir occasionally to prevent sticking. When thickened and the vegetables are nice and soft it is ready. If it is too watery, leave the lid off and increase the heat so the water will evaporate. Season with sea salt and freshly cracked pepper.
Serve on top of brown rice and top with pickled cabbage and fresh coriander.
Enjoy! Let BHH know what you think
Natural Wonders: Avocado
This creamy flavor-filled fruit is a powerhouse of nutrients. It helps fight cancer, keeps your heart healthy and can also delay aging.
Avocado, a powerhouse of nutrients!
Avocado and its nutrients:
Avocados are getting popular as your neighborhood fruits vendor too has begun to stock them. This creamy, delicious fruit contain many essential nutrients such as folic acid, potassium, fiber,vitamin E, B-vitamins. In addition this fruit is known as a nutrient-booster as it aids better nutrient absorption.Health benefits of avocados:
Protection against oral cancer: Research suggests that certain compounds in avocados manage to seek out pre-cancerous and cancerous oral cancer cells and destroy them, without causing any harm to healthy cells.
Keeps breast cancer away: Avocado also helps prevent breast cancer. Like olive oil, this fruit is high in oleic acid, which according to many studies is known to prevent breast cancer.
Protects against prostate cancer: Avocado also inhibits the growth of prostate cancer.
For a healthy heart: Studies show that people who eat foods rich in folate have lesser chances of developing health diseases. A cup of avocado meet b23% of the recommended value of folate, so make it a part of your daily diet to keep heart diseases at bay. Additionally, avocado contains good amounts of vitamin E, monounsaturated fats and glutathione, which are good for you heart.
Prevents stroke: This fruit contents high amounts of folic acid, which as per various studies is known to help prevent strokes.
Lowers cholesterol: This fruit is high in a compound called beta-sitosterol, which studies say can lower cholesterol. Another compound, oleic acid is also known to help in lowering cholesterol.
Nutrient-booster: Avocados help greatly enhance your body’s ability to absorb the health-promoting carotenoids (organic pigments like lycopene and beta carotene) from vegetables. So add some slices of this yummy fruit to your salad and reap its benefits.
Source of vitamin E and antioxidants: Avocados are rich in vitamin E and an antioxidant called glutathione, both these help protect the body against damage from free radicals.
For healthy eyes: Avocados have more of the carotenoid lutein in comparison to any other popular fruit. This compound is known to protect eyes from muscular degeneration and cataracts, both age-related eye diseases.
Photograph via sxc.hu
By Mdhil | Mdhil – Tue, Mar 6, 2012 12:48 PM PHT
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