Diet and Vital Nutrients
The motto of EcoPharmacist has always been ‘Emphasizing the importance of diet and vital nutrients—the natural disease-preventing “medicines” that people need daily.’ Easy translation for some is to look at it as, food as medicine.
Continuing education is exciting to me. Learning and exploring how we can ensure the food choices we make have a benefit to our bodies, is very empowering. Making educated choices feeds the soul with the same benefits. A recent area of intrigue is to dissect some of our household favorites, and maybe tweak them so that the emphasis of diet and vital nutrients is focused on. In our house, foods from around the world are enjoyed. Mexican, Italian, Chinese, Japanese, American and Indian foods are just a few examples of the worlds we explore with our senses. Today I want to share a favorite that has been adapted from Cooking Lights August 2010 issue, called Fall Vegetable Curry with Basmati Cashew Rice. I have dissected a few of the nutritional variables in this dish, to give my soul a nod, and acknowledgment that this dish is good for us!
While this recipe has a variety of vital nutrients, I will focus on the curry powder benefits. The garbanzo beans, rice, cilantro, yogurt, onions and cashews all add another level of nutritional benefits, but the flavor boost of curry is also giving your body a great power of goodness.
Curry powder, the key ingredient in most Indian Curry dishes, can be a blend of up to 20 different herbs and spices, including the commonly used: cardamom, chiles, cinnamon, cloves, coriander, cumin, fennel, fenugreek, mace, nutmeg, pepper, poppy seeds, sesame seeds, saffron, tamarind and tumeric (which gives curry its characteristic golden color).
Here are some reasons I found and repeat directly, through American Grandparents Association and grandparents.com, that make curry good for you:
Reducing blood pressure
Protecting your bones
Preventing food poisoning
Fall Vegetable Curry with Basmati Cashew Rice
Total time: 25 Minutes
1 1/2 teaspoons olive oil
1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
2 teaspoons Madras curry powder
1/2 cup organic vegetable broth (such as Swanson)
1/4 teaspoon salt
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
2 tablespoons chopped fresh cilantro
1/2 cup plain 2% reduced-fat Greek yogurt
Cooked basmati cashew rice *
Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder (No Madras curry powder? Try 1 1/2 teaspoons regular curry and 1/2 teaspoon red pepper); cook 1 minute, stirring mixture constantly. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve with yogurt.
*Cook 1 cup basmati rice according to package directions, omitting salt and fat. Stir in 1/4 cup unsalted cashew pieces and 1/4 teaspoon salt.