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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Recipes: Anti-Inflammatory Curry

Updated: Jul 11


variety of spices with ginger and garlic

The Anti-Inflammatory Power of Spices


Spices have been cherished for centuries not only for their ability to add vibrant flavours to our culinary creations but also for their remarkable health benefits. From promoting gut and brain health to possessing antioxidant and anti-inflammatory properties, spices have played a pivotal role in traditional medicine and culinary practices.


In this blog post, we will look into the fascinating history of using spices for health and explore the numerous ways they contribute to our overall well-being.



A Rich History of Health:

The use of spices for medicinal purposes dates back thousands of years across various cultures. Ancient civilizations, such as the Egyptians, Greeks, and Chinese, valued spices for their therapeutic properties. From soothing digestive issues to weight loss and relieving inflammation, spices were considered precious remedies, traded along the famous Silk Road and beyond.



Gut Health Benefits:

One of the most significant benefits of incorporating spices into your diet is their positive impact on gut health. Spices like ginger, turmeric, and cumin have long been used to aid digestion, reduce bloating, and alleviate gastrointestinal discomfort. These spices promote the growth of beneficial gut bacteria, supporting a healthy gut microbiome and enhancing overall digestive function.



Nourishing the Brain:

Certain spices exhibit remarkable effects on brain health and cognitive function. Turmeric, for example, contains curcumin, a powerful compound known for its neuroprotective properties. Curcumin has been studied extensively for its potential in reducing the risk of neurodegenerative diseases like Alzheimer’s and supporting cognitive health.



Antioxidant and Anti-Inflammatory Properties:

Spices are an abundant source of antioxidants, which help neutralise harmful free radicals in the body. The high levels of antioxidants in spices like cloves, cinnamon, and oregano contribute to their anti-aging and disease-fighting capabilities. Additionally, the anti-inflammatory properties of spices such as ginger and garlic can help combat chronic inflammation, which is linked to various health issues.



Harnessing the Power of Spices:

As we uncover the remarkable health benefits of spices, it is essential to incorporate them into our daily meals. Adding a pinch of turmeric and black pepper to a morning smoothie, sprinkling cinnamon on oatmeal, or savouring a flavourful curry infused with various spices are easy ways to introduce these superfoods into our diets.


Spices have held a special place in human history for their tantalising flavours and therapeutic qualities. We can embrace the wisdom and celebrate the knowledge shared by modern science, validating the significant health benefits of spices. By incorporating these potent ingredients into our meals, we can enhance the taste of our meals and nurture our gut and brain health, while reaping the rewards of their antioxidant and anti-inflammatory properties too!



Nutritional Benefits of This Recipe:


This plant-based anti-inflammatory curry recipe provides antioxidant-rich ingredients that offer significant health benefits.


  1. Antioxidants are essential compounds that protect the body from harmful free radicals, unstable molecules that can cause oxidative stress and damage cells. By incorporating a variety of antioxidant-rich foods, this curry becomes a powerful defence against oxidative damage, supporting overall health and well-being.

  2. Curry spices, such as turmeric, cumin, and cayenne pepper, are essential components of this Anti-Inflammatory Curry Recipe, and they play a vital role in promoting overall well-being.

  3. Turmeric, in particular, contains a potent compound called curcumin, which has been extensively studied for its anti-inflammatory properties. Curcumin helps inhibit the activity of inflammatory enzymes, reducing the production of pro-inflammatory molecules in the body.

  4. Cumin contains essential oils and phytochemicals that possess anti-inflammatory effects, supporting digestive health and immune function. Additionally, cayenne pepper contains capsaicin, a compound known for its pain-relieving and anti-inflammatory properties.

  5. The vegetables in this healthy plant-based recipe are loaded with vitamins, minerals, and phytonutrients that act as antioxidants. These include vitamin C, beta-carotene, and other bioactive compounds, which help combat inflammation and protect cells from damage.

  6. Chickpeas, another key ingredient in this curry recipe, are rich in antioxidants like polyphenols, which can aid in reducing inflammation and supporting heart health. Even the garlic and ginger used in the curry offer antioxidant properties that add to the overall health benefits.




Anti-Inflammatory Curry Recipe


Anti-inflammatory curry recipe

Nutritionist Approved Recipes


Ingredients:

  • 2 cups cooked chickpeas (or canned, drained, and rinsed)

  • 1 cup chopped carrots

  • 1 cup chopped bell peppers (use a mix of colours for variety)

  • 1 cup chopped courgette

  • 1 cup chopped spinach or kale

  • 1 can (14 oz) chopped tomatoes

  • 1 can (14 oz) coconut milk (light or full-fat)

  • 1 medium onion, finely chopped

  • 3 cloves garlic, minced

  • 1-inch fresh ginger, grated

  • 2 tablespoons curry powder

  • 1 teaspoon ground turmeric

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/4 teaspoon cayenne pepper (optional, for added heat)

  • 2 tablespoons olive oil or coconut oil

  • Salt and pepper to taste

  • Fresh coriander leaves for garnish

  • Cooked brown rice or quinoa (for serving)



Instructions:

  1. In a large pan, heat the olive oil or coconut oil over medium heat. My favourite PFAS pans are GreenPan

  2. Add the chopped onions, minced garlic, and grated ginger. Sauté for 2-3 minutes or until the onions become translucent and fragrant.

  3. Stir in the curry powder, ground turmeric, ground cumin, ground coriander, and cayenne pepper (if using). Cook for another minute to release the spices' flavours.

  4. Add the chopped carrots, bell peppers, and courgette to the pan. Cook for about 5 minutes or until the vegetables start to soften.

  5. Pour in the tomatoes with their juice and the coconut milk. Bring the mixture to a gentle simmer and let it cook for about 10-15 minutes.

  6. Add the cooked chickpeas to the curry and cook for an additional 5 minutes, stirring occasionally.

  7. Stir in the chopped spinach or kale and let it cook for another 2-3 minutes until wilted.

  8. Season the curry with salt and pepper to taste.

  9. Serve the curry over cooked brown rice or quinoa.

  10. Garnish with fresh coriander leaves for added flavour and a pop of colour.


This nutritious and delicious vegetarian and vegan curry is packed with anti-inflammatory ingredients like turmeric and ginger, along with a variety of colourful vegetables, making it a great addition to any anti-inflammatory diet. It serves 4 and can be easily doubled or adjusted based on your needs. Enjoy!


Here are some more healthy and delicious curry recipes for you to try. Stay tuned for more nutritionist approved recipes on this blog.



Nutritional Therapy to Reduce Inflammation


I am a BANT registered Nutritionist and health coach specialising in metabolic health and weight loss for midlife women.


I offer online nutrition consultations for clients all over the UK. If you would like to learn more about the nutrition programmes and sugar detox challenge please book a free health review.



DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.


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