Maintaining a nutritious healthy diet is as important as ever during the winter months. We need to eat to keep warm but we don’t want to gain extra pounds, in fact, we are probably trying to lose a few after the holidays. The good news is we can eat well to keep warm and healthy and boost our immune system to ward off seasonal colds and flu.
Food rich in the anti-oxidants vitamin C and beta carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potatoes, spinach and root vegetable all have immune boosting power. To fight off infections we should increase our intake of zinc, found in fish, poultry, eggs, milk and unprocessed grains and cereals. Remember to increase fermented foods like yoghurt, kefir, sauerkraut and other sources of probiotics, important during winter months especially after antibiotic use.
Instead of canned soups make a bowl of homemade vegetable or bone broth soup. A bowl of soup before a meal will mean your portions can be smaller consuming less calories!
Turmeric, as we know, is a spice that should be included daily in our dishes for its immune boosting and anti-inflammatory properties. Research shows that curries are not only flavourful but also contain many health benefits. Common curry spice blends contain turmeric, cumin, coriander, red pepper, garlic, caraway, cinnamon, clove and more! It is important when preparing a curry to not negate the health aspects by adding too much fat, carbohydrates, sugar, etc.
Recipe: Slow Cooker Coconut Chicken Curry
Ingredients
- 1 medium – onion
- 2 medium – carrot
- 2 clove – garlic
- 1 medium – bell pepper, green
- 1 medium – bell pepper, red
- 1 pound – chicken breast cubed
- 1/4 cup – tomato paste, canned
- 1 cup – coconut milk
- 1/2 teaspoon – salt
- 1/2 teaspoon – black pepper, ground
- 3 teaspoon – Spice&Easy Indian Spice Blend
- 3 teaspoon – Spice&Easy Garam Masala Blend
Serve With:
1 cup – brown or jasmine rice and sprinkle with fresh coriander
Instructions
- Peel and chop onion and carrots. Mince garlic, chop bell peppers, and cut chicken into cubes.
- Add onion and carrots to the bottom of your slow cooker; add in garlic and peppers, then place chicken on top.
- In a medium bowl, whisk together tomato paste, coconut milk, salt, pepper Spice&Easy Indian Spice Blend, and Spice&Easy Garam Masala Blend
- Pour sauce over chicken and veggies, place lid on slow cooker, and cook on high for 3 -4 hours (or on low for 5-6 hours) until veggies are tender and chicken is no longer pink.
- About 1/2 hour before serving, cook rice according to the package directions.
- Serve curry over rice, sprinkle with fresh coriander
Spice&Easy Cyprus will bring you healthy and easy cooking tips and recipes each month with a “food as medicine’ focus. We look forward to your comments, ideas and suggestions along the way through our FB spiceandeasycyprus page or web site.
Find Us on Facebook
