Being British, it is virtually impossible not to have embraced Indian cuisine. I have always enjoyed a good curry and on the whole it rarely disappoints. But after (eventually) taking my last mouthful I would often feel uncomfortably full. Why? Firstly, it is all too easy to over indulge. Complimentary papadums for the table? (of course!) How many? (Hmm… how many can the nice waiter pile on the plate!?) After all, rule number one is to arrive (extremely) hungry. So after you’ve demolished the pre-starter, it is now time for something deep fried, all before you dive into your curry and rice.
I would usually stop at one onion bhaji (after filling up on salty heaven!), but I had no problem ordering an array of sides with my main, including those scrumptious bombay potatoes. I mean, obviously the rest of the table wanted the extra carbs right!? Sorry, I forgot, can somebody please pass the naan? The harsh reality is what accompanies the greed are excessive calories, refined flours and potentially sky high sodium intake, which I am sorry to say is responsible for your battle against the bloat. Oh and if you like your curry creamy, then incorporating dairy will only add to your protruding tummy.
Let’s move away from poor food choices and digestive destruction for a moment and focus on the core of Indian cuisine, which by the way is extremely healthy. Herbs & spices not only give food its wonderful color & flavor, but they are beneficial to our bodies, and contrary to popular belief, excellent for digestion. Hmm… paprika, cayenne and turmeric… incredibly vibrant with special powers!
Once you start making Indian food at home, you will soon have a drawer (or in my case, an entire cupboard!) filled with jars of joy. Indian is home to so many flavors that grouping these little wonders together might be intimidating, even to the accomplished chef. Over time, this becomes an easier task and you will also learn how to tweak a recipe if it’s too sweet, tangy or spicy.
Luckily, there are some wonderful spice blends that can help you get started without the fear of wrecking dinner! My favorite curry powder is by Simply Organic.
This is an excellent blend and does the hard work for you. It contains the spices listed below. Check out those health benefits!
Coriander – spice
- spicy, floral
- promotes secretion of insulin, lowering blood sugar
Turmeric – spice
- aromatic, bitter
- powerful medicinal properties, treating arthritis and skin conditions
Mustard seeds – spice
- hot, pungent (black)
- mild, sweet (yellow)
- anti-inflammatory effects from magnesium and selenium
Cumin – spice
- earthy, nutty, bitter
- stimulates glands that secrete bile and enzymes, regulating digestion
Fenugreek – spice (seeds) herb (dried or fresh leaves)
- aromatic, bitter, sweet
- contains steroidal saponins that lower LDL cholesterol
Paprika – spice
- smokey, hot
- contains carotenoids (plant pigments) that are essential for vision and may protect against cancer
Cayenne – spice
- very hot, spicy
- stimulates the salivary glands to begin digestion
Cardamom – spice
- sweet, floral (green)
- smokey, woody, pungent (black)
- soothes the stomach and intestines, helping a host of digestion problems
Nutmeg – spice
- sweet, nutty, spicy
- a natural detoxifier, helping to clear toxins from the liver and kidneys
I discovered a madras curry blend from Williams Sonoma, which I use to make a meat curry. I choose organic chicken because it is a good source of lean protein and free from growth hormones. This curry always receives rave reviews from my guests!
In addition to cumin, cardamom, fenugreek, coriander, turmeric and black mustard, it also contains the following;
Cinnamon – spice
- sweet, woody, spicy
- improves sensitivity to insulin, helping to fight diabetes
Ginger – spice
- aromatic, pungent, spicy
- anti-spasmodic properties, helping with symptoms of IBS
Chili flakes – spice
- hot, spicy
- contains capsaicin, a natural pain reliever with antioxidant & anti-inflammatory properties
I also like to add ground cloves…
Clove – spice
- sweet, aromatic
- considered an antimicrobial and potent antioxidant
Once I started to make Indian food at home I not only learnt something about portion control, but was able to adapt dishes to my dietary preferences. Lean poultry instead of lamb, coconut milk in place of dairy and switching out white for sweet potato spring to mind. I also buy organic produce, add very little salt and have control over cooking oils. Oh, and I leave the deep frying to the experts! I can no longer imagine wanting bread with a curry again… a small serving of plain basmati rice is the perfect accompaniment. And I know my body is grateful for it! Basmati rice has the lowest glycemic index of all the rice types, but if time is on your side, then opt for higher fiber brown basmati.
Here are two super easy recipes – one veggie curry and one chicken madras curry. They can be served together for variety, or individually for an easy mid week dinner. Both come with my recommended spice blends so you won’t have a long grocery list or the burden of meticulously measuring! I like to make them both as I enjoy the combination of flavors. There is usually plenty of leftovers – especially if I make them for two! It is great the next day or you can freeze the curries for another evening.
Make sure you buy full fat coconut milk so you benefit from its natural fatty acids (it also tastes better too). Around half of the fat comes from lauric acid, which is a medium chain fatty acid that is easily absorbed by the body for energy. So don’t be put off by the high saturated fat content… the ones found in coconut milk are less likely to be stored as fat and may in fact assist with weight loss.
Sweet potato & chickpea curry
Ingredients (Serves 4):
1 tbsp coconut oil
8 garlic cloves, minced
4 inch piece of ginger, minced
1 large onion, diced
1 14 oz can crushed (I use San Marzano)
1 14 oz can coconut milk (I use Thai Kitchen, organic, unsweetened)
2 tablespoons ‘Simply Organic’ curry powder
1 large sweet potato, peeled, cut into ½ inch discs, then halved
1 15 oz can garbanzo beans (chickpeas), drained and rinsed
6 cups spinach
Handful of fresh cilantro, chopped
Method:
- I like to use a Dutch oven, but any large cooking pot will work. Heat the coconut oil and cook the onion for a few minutes, until softened.
- Add the garlic and ginger for one minute before covering evenly with the curry powder. Heat for a further minute.
- Pour in the tomatoes and coconut milk along with the sweet potato and bring to the boil. Let simmer on a medium heat for 20 minutes.
- Add the chickpeas and cook for 5 minutes, followed by the spinach and cilantro for a further 5 minutes. Give it a good stir and you should have created veggie heaven!
Also works great with chicken ~ and perfect for leftovers. Serve with higher protein wild rice and top with immune supporting arugula for a warm and comforting lunch.
Chicken Madras Curry
Ingredients (Serves 4):
1 tbsp coconut oil
8 garlic cloves, minced
4 inch piece of ginger, minced
1 large onion, diced
1 14 oz can crushed tomatoes
1 14 oz can coconut milk
2 tbsp ‘Williams Sonoma’ madras curry powder
4 organic chicken breasts, cut into strips
1 cinnamon stick
½ tsp ground cardamom
½ tsp ground cloves
6 cups spinach (optional)
Fresh cilantro, for garnish (optional)
Method:
- Heat the coconut oil and cook the onion for a few minutes, until softened. Add the garlic and ginger, and heat for a further minute.
- Include the chicken and give it a good stir, coating the meat. Add the madras spice mix to the pan, distributing evenly so all of the chicken is well covered. Let it sear for a couple of minutes.
- Pour in the tomatoes and coconut milk and bring to the boil. Reduce to a medium heat and let simmer for 30 minutes.
- Stir in the spinach for the last few minutes.
- Garnish with cilantro.
Cilantro is my favorite herb. It adds great flavor to salads, salsa, guacamole, stir fries, and, undoubtedly, curries. The leaves of the coriander plant are fresh, zesty and aromatic. The perfect finishing touch…
I love a cooling homemade raita with my curries. You might be thinking dairy is a no-go, but a little probiotic yoghurt will help keep your gut healthy. It is also a good source of calcium, potassium, iodine and vitamin B12. These nutrients are essential for bone and heart health, thyroid function and sustained energy. I use yogurt that is high protein and low sugar.
Raita
Ingredients (Serves 4):
14 oz Full fat Greek yogurt (FAGE)
Thumb size piece of fresh ginger, minced
2 garlic cloves, minced
2 tsp ground cumin
1 tsp ground coriander
Handful of fresh cilantro, finely chopped
1 English cucumber, peeled, deseeded and grated (Let stand on a colander for 10 minutes – with a pinch of salt)
Method:
Simply mix all of the ingredients together! Taste test along the way… you might want to adapt the recipe to your liking, so don’t be afraid to experiment with measures. If you want to add some heat then a pinch of cayenne pepper does the trick!
Final thought:
We have all been guilty of giving into temptation at our favorite local Indian. But large portions and too much saturated fat can be detrimental to our digestive health (and our waistline…). So next time you order, manage your food intake by avoiding fried appetizers and heavy sauces made with butter and cream. Try a tandoori dish that is grilled and served with salad and steamed rice. This combination is nutritionally balanced and low in fat. Switch your protein intake from meat to dal (lentils) and benefit from fewer calories, while filling up on fiber. Replace the bread and potatoes for a vegetable side and you will soon discover that spices really can transform cauliflower into a culinary delight! Or better still, make a delicious Indian feast at home.
enjoy!