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A Summer Recipe from our Nutritionist, Nicky Seabrook

June 03rd, 2024


I hope you enjoy this recipe. It is low in carbohydrates, high in fibre and the garlic and turmeric in curry powder both have good anti -cancer properties. It could be served with a small portion of rice or be a good side dish with roast lamb if you want to keep the carbohydrate content really low. I’ve just been reading about the dramatic rise in Type 2 Diabetes in the under 40’s and this brings home again the importance of eating healthily and spending a little time in the kitchen cooking from fresh ingredients.

Enjoy!…….from your Nutritionist, Nicky Seabrook at the WCHC


Masala Roast Carrots with coconut red lentils

Taken from Riverfords Recipes

Serves 2




500g carrots peeled and chopped at angles

1 onion cut into wedges

1 tblsp Garam masala

Oil for frying and roasting

1 chilli deseeded and finely chopped

3 garlic cloves peeled and finely chopped

1 tsp black mustard seeds

1 tblsp curry leaves (optional)

2 tblsp medium curry powder or paste

150g red lentils, rinsed

400ml tin coconut milk

2 tomatoes roughly chopped

1 bunch coriander, leaves and stalks chopped

Salt and pepper




Preheat the oven to 220C /Gas mark 8

Place the carrots and onions in a roasting tin, add the garam masala and 2 tblsp of oil.

Season well and roast for 25 minutes until the carrots are tender without being too soft. Turn once or twice during cooking.

Heat 2 tblsp of oil in a saucepan and add the chilli, garlic, mustard seeds and curry leaves. Fry gently for 1 minute until the mustard seeds start to pop.

Tip in the curry powder, lentils, coconut milk, tomatoes and 150ml water. Bring the lentils to the boil, spoon off any scum that rises to the surface and simmer for about 25 minutes, until the lentils have softened. Add more water if they start drying out. You want a porridge – like consistency.

When the lentils have cooked season well to taste. Fold in half the chopped coriander.

Serve the lentils in a shallow bowl and spoon the roasted carrots and onions on top. Garnish with the remaining coriander.


Serve with Naans or flat breads.

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