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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