To mark IBS awareness month I thought I would give you one of my favourite curry recipes.
It doesn’t contain any dairy or gluten – two foods which commonly cause gut symptoms and is packed with antioxidants in the kale, B vitamins in the mushrooms and phytoestrogens in the chickpeas.
Trying to work out what might be triggering your IBS symptoms can be difficult so do consider having a blood test at the centre to measure whether you have any food intolerances.
Kale and Chickpea curry
1 large onion
3 garlic cloves, finely chopped
1 heaped tsp curry powder
25g fresh ginger, grated
2 green chillis or 1 red finger chilli finely chopped
400g tinned chickpeas, drained or 200g dried chick peas soaked over night and cooked to packet instructions
400ml tin of coconut milk
250g mushrooms, halved
Juice of 1 lime
2 lemon grass sticks
15 medium kale leaves
2 tbsp soy sauce
2 tbsp Thai fish sauce
Large bunch of fresh coriander
1. In a large casserole fry the onion and garlic gently in the coconut oil over a medium heat until soft. Stir in the curry powder, ginger, chillis and cook for a further couple of minutes.
2. Next add the drained chickpeas, coconut milk, button mushrooms, lime juice and lemon grass sticks, stir well and simmer for 30 minutes.
3. Remove the stems from the kale and chop the leaves into strips. Steam them for 5 minutes then stir into the curry. Add the soy and fish sauces. Taste the mixture and season with salt and ground pepper.
4. Scatter the curry with coarsely chopped coriander, including the stems as they are full of flavour.
This is a delicious, fairly mild, Indian curry using two anti-inflammatory spices: turmeric and ginger. I’ve chosen it for two reasons. Firstly, after an amazingly warm September the temperature is finally beginning to fall and if you have been out and about on the heath or in the woods or simply tidying up the garden; nothing beats having something warm and spicy to enjoy when you get back home. Secondly, it is high in a nutrient called Co Q10. This nutrient has for many years been recognised as essential for maintaining good energy levels but recent research is now linking it to a wider range of health concerns including male fertility, statin use and obesity.
Butter and olive oil for frying
2 medium onions finely chopped
1 garlic clove, crushed
1 thumb size piece of fresh ginger peeled and grated
1 tsp turmeric
½ tsp chilli powder
1 tblsp ground coriander seeds
1tsp ground mustard seeds
¾ -1kg braising or stewing steak diced
1 x 250g packet of frozen spinach thawed and dried by heating gently in a saucepan over low heat.
300g of natural yogurt
Heat a knob of butter and a tablespoon of oil together in a casserole dish. Add the onions, garlic and spices and fry gently for 5 minutes.
Add the meat and brown on all sides. Then add the spinach and gradually stir in half the yogurt.
Cover the casserole and transfer to a warm oven (160C /325F or Gas Mark 3) Cook for 2 – 2 ½ hours or until the meat is tender. If the curry becomes too dry during the cooking time add a little water.
Stir in the remaining yogurt just before serving.
Serve with plain boiled rice, paratha or chapattis and mango chutney.
Nicky Seabrook BSc.Dip.IONmBANT CNHC
To find out more about Nicky and nutrition at the Centre visit her page here.
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