Thai Red Vegetable Curry

Thai red vegetable curry and rice
www.cookingforhealth.biz

Herbs and spices are used to enhance flavour in many types of cuisine across the globe.

Many of us know from travelling abroad, dining out or cooking at home that there’s considerable variability in the amount, type and combination of herbs and spices used in different types of cuisine.

Thai cuisine, for example, is famous for its aromatic and spicy dishes created using herbs and spices such as lemongrass, kaffir lime leaves, basil, galangal, ginger, garlic, chilli peppers, cumin, coriander and peppercorns.

Thai herbs and spices

Usually these variations in use of herbs and spices are attributed merely to cultural preferences.

But is this the only reason?

Each herb and spice has a unique aroma and flavour, which derive from compounds known as phytochemicals or “secondary compounds”, because they are secondary to the plant's basic metabolism.

These chemicals evolved in plants to protect them against herbivorous insects and vertebrates, fungi, pathogens, and parasites [1].

Most herbs and spices contain dozens of secondary compounds, including glucosides, saponins, tannins, alkaloids, essential oils, organic acids, and others, many thousands of which have been described in the literature [2,3].

Before the advent of modern medicine, herbs and spices were used in most cultures to prevent and treat a variety of health conditions, either incorporated into food or in specific preparations. Indeed, in many places, herbal medicine is still an important part of healthcare.

Scientific studies are generating more and more evidence to support the medicinal properties of herbs and spices.

Many of the phytochemicals or “secondary compounds” in plants have been shown to possess powerful anti-oxidant, anti-inflammatory, anti-microbial, anti-hypertensive, anti-cancer, anti-depressant, anti-anxiety and cholesterol-lowering activity [4-6]. Herbs and spices frequently contain high concentrations of these substances.

As many herbs and spices have considerable anti-bacterial, anti-fungal and anti-parasitic activity, it’s likely that their traditionally high use in hot climates is no accident. People found by trial and error that food kept longer and/or caused fewer stomach upsets if herbs and spices were incorporated [7].

This recipe for Thai-style red vegetable curry contains a range of herbs and spices rich in phytochemicals known for their medicinal properties.

The vegetables, herbs and spices used in this recipe contain high levels of antioxidant activity.

Antioxidants protect your body from damage caused by highly reactive molecules, called free radicals, produced as a normal by-product of metabolism.

Damage caused by free radicals contributes to aging and the development of chronic disease.

The picture below shows the antioxidant content of one serving of this Thai Red Vegetable Curry compared with one serving of a Burger King Double Whopper and Cheese with a medium portion of French fries.

The antioxidant content of the Thai Red Vegetable Curry is almost 5 times higher than that of the burger and fries.

The dish is also high in vitamins A, C and K; and contains substantial amounts of vitamins B1 and B6, as well as the minerals magnesium and manganese.

Lemongrass, for example, has been shown to have activity against the fungus Candida albicans [8] as well as anti-bacterial activity [9].

It’s also reported to have anti-inflammatory, anti-oxidant, anti-mutagenic, hypoglycaemic and anxiolytic properties [10].

Kaffir lime leaves contain volatile oils and other phytochemicals [11].

Traditionally, kaffir lime leaves have been used for treatment of colds, congestion, and coughs. In addition, they’re recommended for alleviating flatulence, treating indigestion and treating menstrual disorders.

Kaffir lime phytochemicals have also been shown to have anti-oxidant, anti-inflammatory and anti-hypertensive properties, which may be useful for preventing cancer and heart disease [11].

Kaffir lime leaves

Modern scientific investigations of coriander (also known as cilantro) have focused on its antimicrobial properties, anti-anxiety action, and cholesterol-lowering effects.

Its cholesterol-lowering action is the result of coriander stimulating the conversion of cholesterol to bile acids within the liver, an effect that would likely improve digestion of fat.

Turmeric is reported to have numerous health benefits due to the anti-inflammatory and anti-oxidant properties of its phytochemicals, particularly curcumin.

Ingredients

Makes 4 servings

• 1 red onion (150g/5oz) (finely sliced into half-moons)
• 1 clove garlic (crushed)
• 1 tablespoon olive oil
• 1 pinch sea salt
• 1 medium carrot (cut into matchsticks)
• ½ red bell pepper and ½ yellow bell pepper (finely sliced)
• 240g/8oz cooked beans – you could use green lentils, black eye beans, butter beans, haricot beans, cannellini beans, edamame, flageolet beans, pinto beans or whatever you have available. You can use canned beans or cook your own dried beans (see below). You could also use tofu (cut into small cubes) instead.
• 1 strip dried kombu sea vegetable (optional - see instructions for cooking your own beans below)
• 2 tablespoons Thai red curry paste. I made my own (see below for instructions) or you could buy a jar from the shops and follow the manufacturer’s instructions.
• 1 can coconut milk or make your own by adding 2-3 tablespoons coconut powder to 1 cup water (making your own from coconut powder is cheaper than buying cans of coconut milk. Coconut powder is available online or in certain supermarkets and international food stores). Coconut contains a high percentage of saturated fat, so it's best not to use it too frequently in your cooking.
• 1 teaspoon ground turmeric
• 4 kaffir lime leaves
• 40g baby leaf spinach
• Small bunch of fresh coriander/cilantro

Method

Cooking your own dried beans

It's fine to use canned beans to save time.

If you're cooking your own dried beans, you'll need approximately 3/4 cup dried beans and 4-5 cups water to cover them completely to a depth of 2 inches/5cm, depending on the size of the pan you use.

You can also add a strip of dried kombu sea vegetable, as this adds valuable minerals, and helps to tenderise and enhance the flavour of the beans.

If you soak the dried beans overnight in cold water before cooking, this will reduce the cooking time. Drain and rinse the beans before cooking. If you forget to soak them first, it doesn't matter, they may just take a bit longer to cook properly.

I usually cook dried beans in my slow cooker, as I can put them on and forget about them whilst doing other things, safe in the knowledge that they won't dry out and burn.

You can use a regular cooking pot but be aware that if you need to cook the beans for a long time, the water will evaporate. You'll need to keep an eye on them and top up the pan with boiling water if necessary.

Cooking time depends on the type and age of the beans.

The smaller and fresher the beans, the less time they'll need.

Large and/or old beans typically take longer.

Green lentils, for example, will probably be soft within an hour; pinto beans may take 2 to 3 hours. If your dried beans are past their "best before" date, they may remain like bullets however long you cook them for. Hard beans are very indigestible and create more intestinal gas, so I recommend that you use dried beans that are as fresh as possible.

To test if they're cooked, remove a small number of beans and press them between your fingers and thumb; they should squash easily.

Preparing the curry

Add olive oil and salt to a thick-based pan and gently sauté onion and garlic for 5-10 minutes until soft and translucent.

Add carrot, peppers, beans, Thai red curry paste, coconut milk, turmeric and kaffir lime leaves and simmer for 15 minutes until the vegetables are cooked.

Add baby spinach leaves and some fresh coriander to taste and simmer for a further 5 minutes.

Serve with brown rice and garnish with fresh coriander/cilantro.

How to make Thai red curry paste

Ingredients

• 1 stalk fresh lemon grass (finely chopped)
• 2 large red chilli peppers or 2 small birds eye chillis if you want it to be hot (seeds removed and finely chopped)
• 2 cm piece fresh root ginger (peeled and finely chopped)
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 tablespoon fresh lemon juice
• 1-2 tablespoons Thai fish sauce or Ume Plum seasoning if you are vegan
• ¼ red onion (finely chopped)
• 2 cloves garlic (finely chopped)
• 2 tablespoons tomato puree
• 1 tablespoon rice malt syrup
• 2 tablespoons coconut milk

Method

Blend all ingredients using a hand blender or food processor. Freeze what you don’t use in portions, so you have some ready prepared for future meals.

Alternatively, you can buy pre-made Thai red curry paste. This isn't as fresh but is very convenient.

~

If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter and get a free report on calcium and your health.

You can also visit my website and follow me on Facebook, Twitter, Pinterest and LinkedIn.

~

Nutrition information

References

1. Fraenkel GS. The Raison d'Être of Secondary Plant Substances: These odd chemicals arose as a means of protecting plants from insects and now guide insects to food. Science. 1959;129(3361):1466-1470.
2. Lampe JW. Spicing up a vegetarian diet: chemopreventive effects of phytochemicals. The American Journal of Clinical Nutrition. 2003;78(3 Suppl):579s-583s.
3. Lai PK, Roy J. Antimicrobial and chemopreventive properties of herbs and spices. Current Medicinal Chemistry. 2004;11(11):1451-1460.
4. Howes MJ, Simmonds MS. The role of phytochemicals as micronutrients in health and disease. Current Opinion in Clinical Nutrition and Metabolic Care. 2014;17(6):558-566.
5. Rodriguez-Casado A. The Health Potential of Fruits and Vegetables Phytochemicals: Notable Examples. Critical Reviews in Food Science and Nutrition. 2014:0.
6. Liu RH. Dietary bioactive compounds and their health implications. J Food Sci. 2013;78 Suppl 1:A18-25.
7. Sherman PW, Billing J. Darwinian Gastronomy: Why We Use Spices: Spices taste good because they are good for us. BioScience. 1999;49(6):453-463.
8. Amornvit P, Choonharuangdej S, Srithavaj T. Lemongrass-Incorporated Tissue Conditioner Against Candida albicans Culture. Journal of Clinical and Diagnostic Research : JCDR. 2014;8(7):Zc50-52.
9. Mickiene R, Bakutis B, Baliukoniene V. Antimicrobial activity of two essential oils. Annals of Agricultural and Environmental Medicine : AAEM. 2011;18(1):139-144.
10. Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). Journal of Advanced Pharmaceutical Technology & research. 2011;2(1):3-8.
11. Orranuch Norkaew KP, Patcharee Pripdeevech, Phumon Sookwong and Sugunya Wongpornchai. Supercritical Fluid Extraction and Gas Chromatographic-Mass Spectrometric Analysis of Terpenoids in Fresh Kaffir Lime Leaf Oil. Chiang Mai J. Sci. . 2013;40 (2):240-247.

How to make vegetable sushi nori

When I was a PhD student, I was fortunate to be awarded a scholarship for a study trip to Japan. 

There, I visited all the key University labs and Research Institutes working in my field of research.

Beforehand, I'd bought a Railcard and had planned to stay in Youth Hostels over the country. 

Due to the extraordinary hospitality of my academic contacts, however, I ended up staying with different Japanese families for the entire time, which was a real privilege.

I'll never forget one evening in the home of a Professor at the University of Okayama. His wife and three young children all sat round the kitchen table making sushi rolls, which we later ate for supper.

The children were so excited to meet an English person and thrilled to show me their food and customs. It was magic.

In Japan, making sushi is considered a vocation, an art form, and chefs, or itamae, train with almost military rigour for anything from 2 to 20 years to become proficient.

Traditionally, raw fish is used in sushi and cutting it up in the correct way appears to be akin to learning to perform brain surgery.

Even the preparation of rice is a precise procedure. Too much rice and it will be more than a mouthful; too little and it will be overpowered by the fish; too much pressure and it will be hard; too little and the pellet will fall apart.

Most of us don't aspire to the heights of becoming a senior sushi chef, so we can relax and enjoy creating simple vegetable sushi rolls, which are great for lunchboxes, snacks, picnics and parties. 

This recipe for sushi rolls uses the sea vegetable known in Japanese as nori (Porphyra spp).

Nori is the most popular of all sea vegetables as it's versatile and easy to prepare. It has a sweet and salty taste. 

Nori contains more protein than other sea vegetables, averaging a remarkable 40% by weight.  It contains about 1.5 times more vitamin C than oranges and as much vitamin A as carrots.  Nori is the only sea vegetable reported to contain the biologically active form of vitamin B12. The mineral content of nori is about 10% by weight, which is lower than other sea vegetables, but is still very high for a vegetable food.  

Sea vegetables have numerous health benefits and are valuable for boosting mineral intake in your diet.

Nori is sold either as flakes or as sheets, which are folded 7 or 10 to a pack.  

The flakes don't require soaking or cooking and can be sprinkled directly onto grains, or incorporated into purées, batters, sauces, dressings and dips to give an appealing herb-like flavour.  

Nori sheets are best lightly toasted before use.  This is done by rotating the sheet, shiny side up, over a low flame for a few seconds until its colour changes to a lighter green.  Pre-toasted nori sheets are also available in the shops.  Once toasted, nori can simply be torn into smaller pieces or cut with scissors into attractive shapes.  These pieces can be added as a garnish to cereal dishes, soups and salads or mixed with nuts and seeds to make a tasty snack.  Toasted sheets of nori can also be used to make sushi rolls and rice balls.

Ingredients

Makes 2 sushi rolls, at least 3 servings

• 2 sheets nori sea vegetable, toasted
• 1 cup short-grain brown rice
• 2 cups boiling water
• 1 tbsp brown rice vinegar
• 1 tbsp rice malt syrup
• 1 tsp peanut butter
• ½ tsp umeboshi plum paste (available online or in health food stores)
• 1 carrot (100g/4oz), finely sliced
• 1/3 raw cucumber (100g/4oz), finely sliced
• ¼ red pepper (30g), finely sliced
• 50g/2oz marinated tofu, finely sliced
• Few pieces of sushi ginger or 1 tsp mustard 

Method

Add 1 cup short-grain rice and 2 cups boiling water to a thick-based pan, cover with a lid and bring to a boil. 

Turn down to a very low heat and simmer for 40-45 minutes until water has evaporated and rice is soft. 

Mix brown rice vinegar and rice malt syrup together and stir into rice. 

Allow to cool. You need to use short-grain rice as this sticks together, unlike long grain or basmati rice.

You can buy nori sheets already toasted. 

If you have untoasted nori, simply hold the rough side of each sheet over a low flame for a few seconds until colour changes to a lighter green. 

Cut the carrot and cucumber into fine strips. I cut the vegetables thinly on the diagonal and then slice the pieces into narrow strips.

Having prepared all the fillings, lay one sheet of toasted nori, shiny side down, on a bamboo sushi mat, with the stripping of the map running horizontally.

Spread 1 cup  cooked rice evenly over the nori, leaving 1/3 inch (1cm) at the bottom, nearest you, and 1 ½ inches (4 cm) at the top, firmly pressing the rice into the nori

Gently spread nut butter, umeboshi paste, carrots, cucumber, pepper, tofu and sushi ginger horizontally in a strip across the rice.

If you add too much filling, you'll find it difficult to roll the sushi up.

Pick up the edge of the bamboo sushi mat and carefully roll it away from you around the ingredients, into a cylindrical roll. 

Using your finger or a pastry brush, spread a little water on the exposed top edge of the nori to help the roll stick together.

You should end up with a cylindrical roll as in the photograph below.

Using a sharp knife dipped into water, cut the sushi nori roll into slices and serve garnished with chopped vegetables and salad.

You can create many variations with different fillings and flavours, just like sandwiches.  

For example, you can include avocado with lime juice; spring onions (scallions); bean sprouts; roasted sweet potato or squash; sesame seeds; toasted walnuts; shiitake mushrooms sautéed in soy sauce; mustard; wasabi; regular mustard; steamed broccoli pieces or asparagus.

~

If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter and get a free report on calcium and your health.

You can also visit my website and follow me on Facebook, Twitter, Pinterest and LinkedIn.

~

Nutrition information

Caribbean chick pea (garbanzo bean), sweet potato and courgette (zucchini) curry

If you grow your own courgettes (zucchini) you'll know they seem to ripen all at once and you're scratching your head wondering what to do with them all.

The good news is there are numerous ways you can cook courgettes (zucchini) to create mouth-watering dishes. 

By combining courgettes (zucchini) in different ways with other vegetables, herbs and spices , you can transport your taste-buds to all corners of the globe and say goodbye to those piles of watery mushy pulp on your plate. 

Caribbean cuisine is a fusion of African, American Indian, European, East Indian, Arab and Chinese cuisine. These traditions were brought from many different countries when they went to the Caribbean. In addition, the local population has created styles that are unique to the region.

Ingredients which are common in most islands' dishes are rice, plantains, beans, cassava, coriander (cilantro), bell peppers, chickpeas (garbanzo beans), tomatoes, sweet potatoes, coconut, and any of various meats that are locally available like beef, poultry, pork or fish. 

This plant-based dish combines chickpeas (garbanzo beans), sweet potatoes, courgettes (zucchini), bell peppers, tomatoes, coconut and coriander (cilantro) with a variety of spices to create a healthy, flavourful and delicious curry.

Chickpeas (garbanzo beans) are an excellent source of molybdenum, which is needed for alcohol detoxification. They're also a very good source of fibre, folic acid (especially important during pregnancy), and manganese. In addition, they're a good source of protein, as well as minerals such as iron, magnesium, copper and zinc.

Chickpeas help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and those with insulin resistance.

Sweet potatoes are an excellent source of carotenes, vitamins C and B6. They're also a good source of manganese, copper, biotin, vitamins B2 and B5, and dietary fibre.

Courgettes are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.

Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.

Ingredients

• 1 tbsp olive oil

• 1 pinch sea salt

• 1 white onion (peeled and chopped)

• 1 clove garlic (peeled and crushed)

• 1 piece (30g/2oz) fresh root ginger (peeled and grated)

• 1 small hot red chilli pepper (seeds removed, finely chopped)

• 2 tbsp curry powder

• ½ tsp fenugreek seed

• 1 tsp cumin seed

• 10 curry leaves

• 1 tsp ground cinnamon

• 1 can (400g/14oz or 240g/8½oz) chickpeas/garbanzo beans

• 1 large (500g/1lb) sweet potato (peeled and chopped into 2cm chunks)

• 3 tbsp coconut powder dissolved in 1½ cups (350ml/12 floz) water, or 1 can coconut milk

• 2 tbsp arrowroot powder or corn flour (dissolved in a little cold water)

• 1 medium (300g/10½oz) courgette/zucchini (cut into small chunks – sprinkle with 1 tsp fresh lemon juice to prevent browning)

• 1 red bell pepper (seeds removed, cut into small pieces)

• 2 ripe tomatoes (washed and diced)

• 1 dessert spoon sweet white miso (dissolved in a little water)

• 1 tbsp fresh coriander/cilantro (washed and chopped)

Method

1. Add oil and pinch of sea salt to a large saucepan, put on a low heat and add onion. Sweat gently for a few minutes until onion soft and translucent. Add garlic, ginger, chilli pepper and spices (curry powder, fenugreek, cumin, curry leaves, cinnamon), chickpeas/garbanzo beans, sweet potato, 1 cup (½ pint/240ml) coconut milk and diluted arrowroot (adding arrowroot or cornflour at this stage prevents the coconut milk from separating). Simmer for 10-15 minutes until sweet potato begins to soften.

2. Add courgette/zucchini, red bell pepper and tomatoes and simmer for a further 10-15 minutes. Add remaining ½ cup coconut milk.

3. Mix in sweet white miso to taste. Garnish with fresh coriander/cilantro and serve with rice. 

Nutritional information

If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter.

You can also visit my website and follow me on Facebook, Twitter, Pinterest and LinkedIn.

Celery, cucumber, apple, parsley and lime juice

Green juices are a great way to include a wider variety of vegetables in your diet, are packed with nutrients and easy to digest.

Where possible try to use organic produce.

Wash all produce thoroughly.

If you don't have an expensive juicer, don't worry - a cheaper one will be fine.

For advice on different types of juicers and their pros and cons please check out Jason Vale - the Juice Master.

Here is a delicious recipe for a refreshing, cooling green juice, ideal for a warm day.

Ingredients
1 stick celery
1 piece cucumber (approx 10cm)
1 apple
2 sprigs parsley
1/2 fresh lime

Instructions
Put celery, cucumber, apple and parsley in a juicer and process.  Add juice of 1/2 lime at the end.

That's it.  Easy peasy and so good for you.  Do you know why?  What will you give your body by drinking this delicious juice?  Here are some of the magic ingredients in the ingredients:

Celery
Celery is an excellent source of vitamin C and fibre, as well as potassium, folic acid and vitamins B6 and B1. It is also a good source of calcium and vitamin B2.  Whilst celery does contain more sodium than many other vegetables, this is offset by very high levels of potassium.  Celery contains substances called coumarins which have anti-cancer properties.  A few animal studies suggest that celery seed extracts may help lower blood pressure and cholesterol, as well as protect the liver from damaging substances such as the pain reliever acetaminophen (Tylenol). But researchers don' t know whether these effects also occur in humans.

Cucumber
In addition to containing a large amount of water which keeps you well-hydrated, cucumbers are also a good source of vitamins C, A and folic acid.  The skin is rich in fibre and contains a variety of important minerals including silica, potassium, magnesium and molybdenum.  Silica contributes to the strength of our connective tissue and is important for bone health.

Apple
Apples are a good source of vitamin C, pectin and other fibres, and potassium.  Most of the apple's important nutrients are contained in its skin.  If apples are raw and unpeeled, they are also a great source of many phytonutrients, such as ellagic acid and flavonoids such as quercetin.  The old saying "an apple a day keeps the doctor away" has a great deal of truth in it.  In a review of various studies, apple consumption was shown consistently to be associated with a reduced risk of heart disease, cancer, asthma and type 2 diabetes, compared with other fruits and vegetables.

Parsley
Parsley is extremely rich in a large number of nutrients, chorophyll and carotenes.  It is a good source of vitamin C, vitamin K, folic acid and iron and also contains many minerals including magnesium, calcium and zinc.  Numerous health benefits have been ascribed to parsley, including use for urinary tract infections, kidney stones, constipation, flatulence, fluid retention, high blood pressure and prostate conditions, though clinical evidence for these effects is limited.  There is some evidence that parsley extracts have anti-oxidant activity.

Lime
Limes are an excellent source of vitamin C and provide good levels of vitamin B6, potassium, folic acid, flavonoids and the important phytochemical limonene.  Limes contain several phytonutrients that have anti-oxidant and anti-cancer properties.  In particular, research has demonstrated that lime juice can affect cell cycles: it can modulate the decision a cell takes to divide (mitosis) or die (apoptosis) or even influence activity of the immune system.  Lime also has an antibiotic effect and has been shown to protect against cholera.

If you have enjoyed this post you can sign up for my free email updates, with news, information, recipes and tips.

You can also join me on Facebook, Twitter and LinkedIn.