Pumpkin Shrimp Curry

“Curry Powder has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduces Alzheimer’s disease symptoms, eases pain and inflammation, boosts bone health, and increases the liver’s ability to remove toxins from the body.”

Facts about Curry Powder

Pumpkin Shrimp Curry
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Simply yum. Make it vegan by using red lentils or garbanzo beans instead of shrimp. Or replace shrimp with chicken or even grass-fed beef tips. Onion, garlic, broccoli (or cauliflower) and pumpkin are super foods, loaded with nutrients—making this an immunity boosting dish. Curry and turmeric also have health benefits.
Pumpkin Shrimp Curry
Print Recipe
Simply yum. Make it vegan by using red lentils or garbanzo beans instead of shrimp. Or replace shrimp with chicken or even grass-fed beef tips. Onion, garlic, broccoli (or cauliflower) and pumpkin are super foods, loaded with nutrients—making this an immunity boosting dish. Curry and turmeric also have health benefits.
Ingredients
Adjust servings:
Units:
Instructions
  1. Heat canola oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Add curry, coriander, cumin and turmeric; cook, stirring 1 -2 minutes. Stir in plum tomato, pumpkin purée and vegetable broth; and cook about 5 minutes. 3. Add coconut milk, simmer, covered, for 15 minutes. 4. Add shrimp, broccoli, green beans and lime juice and cook over low heat until shrimp, broccoli, and green beans are cooked, about 10 minutes. 5. Add spinach and mix in, cooking an additional 3 – 5 minutes just until it is wilted.
  2. Serve over cooked rice. Top with chopped cilantro, and toasted pumpkin seeds (or chopped nuts) Serve chopped jalapeño or Serrano pepper on the side.
Recipe Notes

Modified from http://www.epicurious.com/recipes/food/printerfriendly/Pumpkin-Shrimp-Curry-368281" target="_blank">Epicurious: Pumpkin Shrimp Curry

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African Coconut Soup with Chickpeas

I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.

Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.

Chickpeas have been associated with a number of possible health benefits for medical conditions:

  • Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
  • Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
  • Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
  • Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.

Addition ingredients that make this so nutrient dense:

Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning

Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood

Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills

Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.

References:

Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press

 

African Coconut Soup with Chickpeas
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African Coconut Soup with Chickpeas
Print Recipe
Ingredients
Adjust servings:
Units:
Instructions
  1. In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
  2. Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
  3. Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
  4. Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top
Recipe Notes

Adapted from Epicurious: African Curried Coconut Soup

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