This recipe is perfect for those who want to eat something super nutritious but have very little time, and let’s face it we all lead such busy life’s that we don’t have hours to cook in the evenings!
Firstly I want to take you through an overview and remind you why these nutrients are good for our bodies:
Potassium – Builds proteins and muscle, break down carbohydrates so your body can utilise them, maintain healthy body growth, control electrical heart activity and body’s acid balance.
Vitamin A – There are two types but this is the pro-vitamin A found in plant-based foods. Cartenoids are dark coloured pigments found in vegetables and fruit which can be turned into a form of vitamin A. These cartenoids are antioxidants that can prevent cell damage and have been linked to reduce the risk of cancer.
Vitamin B6 – Great for making antibodies to fight disease, maintain nerve function, produce haemoglobin (which carries oxygen in our red blood cells so great for those with anaemia), breaks down protein and maintains blood sugar levels.
Vitamin C – The most popular and well known vitamin. It is required for growth and repair of body tissue and as a free-radical is also great at preventing cell damage and also linked with reducing the risk of cancer. Although typically told to dose-up when you have a cold, vitamin C cannot stop you getting a cold but might reduce the length of the cold-time if taken regularly (before the cold not after!).
Iron – If you are anaemic you need to pay attention to this one, iron helps in the production of haemoglobin and myoglobin, also in making up lots of our body’s proteins. Both of these of vital in carrying oxygen around our body with haemoglobin being found in our red blood cells and myoglobin in our muscles.
Magnesium – This is required for hundreds of biochemical reactions in the human body. Magnesium maintains nerve and muscle function, regulates the heart, maintains the immune system, regulates sugar levels, helps produce proteins. It is therefore great for combating high blood pressure, heart disease and diabetes.
Ingredients (Serves 2)
150g Sweet potato
200g Chopped plum tomatoes
1 Garlic clove
1 tsp Olive oil
1 tbsp Balti curry paste (or any medium spiced)
0.5 tsp Dried chilli flakes
4 tbsp Natural yoghurt
Handful of fresh coriander
- Peel and chop the sweet potato into rough sugar cubes, add to a pan of boiling water and simmer for 10 minutes
- Add the olive oil to pan, bring up to heat while slicing the onion and garlic then add to pan
- After 2-3 minutes the onions will begin to soften, now add the curry paste and chilli flakes, simmer for 3 more minutes
- Now add the drained chickpeas, chopped tomatoes and spinach for a further 3 minutes
- By this time the sweet potato should be tender, drain and add to the curry mixture
- Depending on how dry you like your curry this can be set aside at this point or simmered for a further 3-5 minutes to reduce the curry gravy
- Roughly chop the coriander and add to the yoghurt – you are now ready to serve!
I like to serve with a small helping of brown rice (50g dry weight – washed and simmered for 20 minutes until tender) or a multigrain flatbread/chapati/roti/naan. Would love to see what you think of this recipe and if you have some pictures remember to tag @boolovesbaking on Instagram!
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