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Recipes

A nutritious & delicious low cost curry

What do you get when you mix a nutritionist with an expert in Gastronomy?   A delicious butternut squash and sweet potato curry.

Get in ma belly.

The full recipe is below and more importantly, the cost, why its good for you and why its good for your gut.

Make your gut happy.

Serves: 4 people

Prep Time: 20 minutes

Cooking time : 40-50 minutes

This recipe is such a great mid-week go to. You know you are eating wonderfully healthy food that doesn’t take long to prep or cook. While the veg is roasting you can sort out the curry sauce, then it all comes together nicely.

Feel free to keep the skin on for your sweet potato and butternut squash; this will result in a higher nutrient content in the meal – I personally prefer to take the skin off for this dish* as the roasted vegetables take on an almost caramelised taste.

*I try not to throw any skin away – it is either added to my compost or used to make a vegetable stock.

 

The Pennies and Produce

Looking at the ingredients for this dish you may think it is on the pricier side, however we have a tip to make your money go further.

To ensure you make the most of your money I recommend shopping with refill/package free shops as much as you can. By doing so you only ever have to buy what you need; no need to buy a pre-packaged size off the shelf – this can, in some cases, reduce your shopping cost.

The cost to make this meal using a package free shop is roughly £12 in total – £3 per portion, £3 for dinner! If you are only cooking for 1 this meal refrigerates well and can be reheated for lunch or dinner the following day. This was priced with organic produce from The Good Store but I do understand that prices of goods can differ from area to area and availability isn’t always on your side.

Shopping locally and package free is also a great way to support your local community as most shops are independently run – win, win.

I always serve this sweet and spicy curry with white basmati rice, as I feel the rice doesn’t take away from the flavour of the curry and rounds off the meal with a satiating starchy component.  It can however be served with a nice homemade flatbread, brown rice for a more fibrous nutty aspect to the dish, or simply as it is in a bowl with a spoon – yum!

Why we love to eat seasonally

Eating seasonally allows you to enjoy food at its peak, you will notice more intense colours and flavours, and nutritional value will be much higher than foods that have been transported or stored for a long time. Eating seasonally also means you will be more likely to support local businesses and farmers, and reduce your food miles, what’s not to love?!

This recipe uses lots of lovely ingredients which grow well in the UK and reach their peak in Autumn. Most people know that pumpkins and squash are at their best around Halloween, but did you know that the ubiquitous sweet potato and red onion are also in season now, or that red peppers are harvested right up until November?

This curry can be made with almost any roasted vegetable that is currently in season. The roasting enhances the flavour and allows the veg to retain its shape when added to the curry.

When most people think of squash, we think of butternut squash but at this time of year there is such a variety of squashes that can be used for this dish. All providing a new colour, texture, and nutrient profile to your dish. So get inventive with it!

Good Food for a Happy Gut

Whilst we don’t usually consider curry to be good for our guts, this one is packed full of beneficial bacteria boosting and stomach soothing ingredients!

Both sweet potato and butternut squash are gut health powerhouses, high in antioxidants and a wide variety of nutrients including Vitamin A, B, and C, they are also a great source of both soluble and insoluble fibre, which keeps things moving and feeds your good bacteria.

Coconut oil and coconut milk contain medium chain-triglycerides (or MCTs as you might know them) which are thought to support beneficial bacteria in your gut, squeezing out the bad guys, whilst discouraging less beneficial bacteria from taking hold.

Turmeric has traditionally been used in both traditional Chinese and Ayurvedic medicine as a digestive healer; high in antioxidants, and a powerful anti-inflammatory food, it can soothe the gut wall, and improve its permeability. Cinnamon has also been found to influence the gut in a similar manner, and is a great prebiotic, promoting the growth of beneficial bacteria.

The assortment of spices used in this curry (cumin/turmeric/mustard seeds/cayenne) all have links to reducing blood cholesterol levels, contain antioxidants and may have an anti-inflammatory effect on the body.

This dish tastes so full of flavour it can be easy to forget that it is not only nutrient dense, but also promotes beneficial gut bacteria, it’s sourced seasonally, and can be purchased at a very reasonable price!

Recipe

1 large Sweet Potato – Peeled and cut into cubes 1.20

½ Butternut Squash – Peeled and cut into cubes 1.20

3 tbsp Coconut Oil 0.55

1 large (Red) Onion – Finely Chopped 0.36

5 florets Broccoli Stem (can use purple sprouting or regular broccoli) 0.75

2 Bell Peppers – Deseeded and sliced 2.60

3 Garlic Cloves (or as many as you like!) – Crushed 0.60

2 Fresh Chillies – Deseeded and finely sliced 0.39

1 tin Coconut Milk 1.80

1 tbsp Coconut Sugar 0.30

Juice ½ Lime 0.85

Handful Spinach 1.00

½ tsp Ground Turmeric 0.20

½ tsp Ground Cinnamon 0.07

½ tsp Cayenne Pepper (depending on how hot you like it) 0.08

1 tsp Curry Powder 0.16

1 tsp Cumin Seeds 0.12

1 tsp Mustard Seeds 0.04

 

Method

  • Preheat oven to fan 180C
  • Put the chopped butternut squash and sweet potato on to a baking tray
  • Cover in 2 tbsp of the coconut oil, chilli, cinnamon, turmeric, curry powder and a pinch of salt
  • Mix it all together and roast in the oven for 35mins
  • Add the sliced bell pepper and broccoli to the oven tray for the last 5 minutes of cooking
  • Place a pan on a medium heat and add the last tbsp of coconut oil
  • Once the pan is hot, add the mustard seeds and cumin seeds leave for around 20 seconds
  • Add the onion and chilli and sauté for 5 minutes, add the garlic and continue cooking for another couple of minutes
  • Add the coconut milk and coconut sugar and simmer for 15minutes
  • Add the juice of ½ lime 5 minutes before the end of the simmering time
  • Add the roasted veggies from the baking tray to the pan and cook for 5 minutes – mixing throughout to ensure all the veggies are coated in the lovely coconut, curry mixture
  • Add the spinach at the last minute and mix through.

 

Written by Jamila Ishaq www.goodstore.scot & Sophie Robinson @follow_the_wild_path

Jamila is a qualified Nutritionist who loves eating, cooking, creating new dishes and sourcing good local food. She owns The Good Store with her business partner and sister Natasha.

Sophie is a registered nutritionist and Gastronomer, who believes that eating well is about more than just what we eat, but the story behind our food.

More details on Jamila and Sophie can found in our Wellconnected section. Check em out! x

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