Posts Tagged: Vegetarian
Curried Sweet Potato, Kale and Mango Stew
A versatile dish, this can be made vegan or vegetarian. You can add chicken or leave it out as I have done. Curry is a soul-food. It sticks to your ribs, warms your tummy and can be made to your own heat preference. Our kids like it with yogurt (tames the spice a bit). Do you have your kids eating curry yet? Try our this version! The mangos and a natural sweetness to the more savoury elements of this dish.
I used to purchase pre-made curry powder (because easy), but I’ve gotten into the habit of making from-scratch pastes each time I give curry a whirl as the depth of flavour is incomparable once you’ve gone there. I’ve tried to simplify the process as much as possible from some of the more conventional/traditional curry adventures, it doesn’t always have to be a huge time commitment! Enjoy!
- 2 large yellow cooking onions, chopped
- 8 garlic cloves, roughly chopped
- 4 tbsp fresh ginger, roughly chopped
- 4 tbsp ghee (or grassfed butter or coconut oil)
- 3 tsp cumin seeds
- 2 tsp fennel seed
- 2 tsp ground cinnamon
- 1 tsp chilli flakes
- 1 tsp cayenne
- 1½ tsp garam masala
- 2 tsp turmeric
- 400g can chopped/diced tomatoes (or diced fresh plum tomatoes)
- 1 250ml can of full-fat coconut milk
- 1 cup veggie broth
- 2 tbsp chopped coriander
- 3 sweet potatoes, cubed (about 1 lb worth)
- 1 lb carrots, cubed
- 2 mangos, cubed
- 1tsp. pink himalyan sea salt
- 1 tsp fresh ground pepper
- Fresh minced kale to garnish (I like to sprinkle at least ½ cup's worth per serving)
- ***Optional: 1 can of garbanzo beans, ½ lb of baby potatoes and 2 cups of frozen peas
- Saute the chopped onions in ½ of your ghee/oil with the garlic cloves (whole) until translucent. Transfer to a small food processor, adding in the ginger, cumin, fennel, cinnamon, chili, cayenne, garam masala and turmeric, with 1 tbsp ghee/oil (of the remaining 2) with 2 tablespoons of water - process to a slack paste.
- Heat the last of the ghee/oil in a dutch oven over medium heat. Scoop the paste out of the blender/processor into the pot. Swirl everything around for about 30 secs until the spices release a fragrant aroma.
- Tip in the tomatoes, broth, coconut milk and carrots. (You can add the garbanzo beans and baby potatoes if you've chosen to add these). Continue cooking on a medium-low heat for about 25 mins without a lid until the liquid begins to reduce and darken.
- Add in the sweet potatoes and mango and simmer for another 40 mins without a lid until the carrots are nicely stewed and the sweet potatoes are fall-apart tender. The masala should be thickened now – you might need to add an extra ladleful of broth or water if the curry needs it. Sprinkle with chopped coriander and stir.
- Serve with minced kale and cashew yogurt or regular yogurt and sprouted brown rice for the non-paleo eaters at your table!
Eating Paleo or Not: ‘Potato’ Leek Soup For Beginners and Sherry Lovers
Those with food restrictions causing them to eat a paleo or gout friendly diet that is. (The two of which aren’t like two peas in a pod.) Currently the largest divide in my life resides in the kitchen wherein I’ve been trying to warp my schedule constraints to fit double prep and avoiding double prep where I can. Being avid bone broth consumers in our household, you can bet we’ve undergone some discombobulation with the recent addition of Trev’s gout diagnosis. If you’er wondering why, I’ll get to that soon.
What does a family (me specifically) do when most of they eat revolves around organic and or/local free-range hormone free meat and fresh veggies and fruits? Minimal grains and carbs — when one of those family members is suddenly told to steer clear of meat (and booze and other things) and to fill the void with lots of grains and good carbs? (To be clear, I’m not strict about it. I truly believe that food is to be experienced, savoured and shared with loved ones. There are so many cuisines that I couldn’t have, share or introduce my kids to if I never, ever consumed grains, dairy or carbs again. Lets just say I am more than moderate about my intake.)
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