Okra and potato masala

Okra is one of those ‘marmite’ vegetables – you either love it or hate it. I’ve not come across many people who don’t really have an opinion! Personally, I love it, but I do get why some of you don’t – it’s the slime factor!

I fell in love with okra years ago when I first discovered bhindi bajee at the local curry house. It was always my go-to side dish, although I tend to avoid it now as it’s often drowned in oil. When I went to India, though, I discovered there was so many more dishes it could be used in and used to cook with it on a regular basis. Of course the advantage there was it was locally grown and fresh; most okra bought in Europe has travelled a long way and can lose its vitality and flavour, which is a shame.

Okra contains some great nutrients including a good dose of magnesium, vitamins C, B6, folate and K. It also has some powerful antioxidants including polyphenols which have been connected to good brain and heart health, which is good to know.

The fibre is the star of this veg for me – or rather the mucilage is. This slimy type of fibre has two powerful supporting roles when it comes to health. 1) it binds with excess cholesterol and transports it out of the gut 2) it lowers the sugar absorption so can help maintain stable blood sugars and support people with diabetes. In fact, if you already have diabetes and are prescribed metformin, you might be advised to avoid okra as it is so effective. Which is a shame. It just shows how powerful food is when it comes to promoting good health. And why changing diet and lifestyle before going to medication can make such a big difference.

This masala is super easy to make – don’t be put off by the list of ingredients as those are mainly spices and flavourings. You can make this as spicy (or not) as you like; if you’re not into heat then leave out the fresh chilli and use just a little chilli powder. That way you get all the flavour without the burn. If you’re not in a hurry, make this in advance and leave the flavours to develop. Leftovers taste great the next day or can be frozen for another time.

I hope you enjoy this super tasty curry – the taste as well as the super body benefits. If you give this a go, do let me know how you get on.

If you’re interested in discovering more about how the food you eat can affect your health (and the world around you), then check out my online courses by clicking here.

Okra and potato masala

A super tasty vegetable curry that is packed full of healthy fibre and amazing flavours
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Main Course
Cuisine Indian
Servings 4 medium portions

Ingredients
  

  • 1 teaspoon black mustard seeds
  • 1 teaspoon cumin seeds
  • 1 medium onion diced
  • 2 cm chunk fresh ginger peeled and grated
  • 2 fat cloves of garlic peeled and grated
  • 1 medium red or green chilli deseeded and finely chopped
  • 2 large tomatoes chopped
  • 1 teaspoon red chilli powder kashmiri if possible
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 2 medium potatoes scrubbed and diced
  • 1 tbsp tomato purée
  • 250 grams okra washed, trimmed and cut into 3cm chunks
  • salt and pepper
  • 2 tbsp fresh coriander leaves roughly chopped
  • ½ teaspoon garum masala

Instructions
 

  • Toast the cumin and mustard seeds in a medium sized pan until they start to pop. Remove the pan from the heat and leave for one minute to cool slightly, then carefully add 2 tablespoons of water to the pan (it will be super hot and sizzle so take care). Put the pan back on the heat and add the onion and a pinch of salt. Sauté for 5 minutes then add the chilli, ginger and garlic to the pan. Cook for another 2 minutes, adding a litte more water if needed.
  • Add the chopped tomatoes, chilli powder, coriander powder and ground turmeric to the pan. Stir well to combine and cook for another 2 minutes before stirring in the chopped potatoes and tomato purée. Stir well to coat the potatoes then add enough water to create enough fluid to just cover them. Bring to the boil, then reduce the heat and simmer for 10 minutes until the potatoes are just cooked.
  • Add the okra to the pan and continue to cook for another 5 minutes or so until it is just soft - try not to over cook it or you will get more slime than you might enjoy!
  • Season with salt and pepper. Serve garnished with fresh coriander and a sprinkle of garum masala (both optional).
Keyword curry, gut health, no oil, okra, OMS friendly

Seedy crackers

Crackers are great! Crisp and crunchy texture that carries off all sorts of flavours, they’re perfect to have in the cupboard for lunch or snacking. What’s not to love? Well, for many people, the ingredients in shop-bought crackers are not ideal, particularly if you have food intolerances, follow a specific way of eating for health or want nourishing whole foods that don’t include ingredients that have a negative effect on the environment. Continue reading “Seedy crackers”

Chickpea sandwich spread

One of the things discussed on my Eat Well Live Well course is how to successfully transition to eating a whole-food plant-based diet with minimal pain and maximum pleasure. Change can be challenging but it doesn’t have to be an austere process. One of the most frequent difficulties I hear is “but what do I eat for lunch?”.

If you’re used to making a cheese or ham salad sandwich, or going to your local sandwich shop or deli for chicken or tuna mayo baps, thinking of new and tasty fillings can seem a bit daunting. Of course there’s always hummus – and who doesn’t love hummus? – but not every day!

You could go for the vegan alternative and have fake meats or vegan cheese. But these ultra processed, factory-made products are often full of damaged fats, concentrated proteins and few nourishing nutrients. Maybe ok every now and then, but certainly not a staple and not if you are eating a whole-food plant-based diet to transform a health condition. For that, you need real food that’s had limited processing.

This chickpea sandwich spread is a mix between a tuna mayo alternative and the acidic sandwich spread filling I used to get as a child (did you ever have that? I’m not sure if I ever liked it, but I do have fond memories of it – weird!).

Chickpeas are an awesome source of plant-based protein, fibre, potassium, iron and magnesium (to name a few). They share the fabulousness of all pulses (this blog post tells you more). They also take on other flavours well so can be used for all sorts of recipes. Which is handy as they are also super cheap so good if you are feeding a family on a budget or relying on a student loan to keep you fed and watered.

This filling can be used for sandwiches, baps or wraps. If you are gluten free or avoid bread, then pop it on a baked potato or use as the star of a simple salad. Vary the fresh herbs to whatever you have to hand or the season. Parsley and chives work well as standard flavour. If you use coriander, swap the lemon for lime juice and add a little ginger for an Eastern flavour. Basil or oregano create a more Mediterranean vibe, so swap the spring onion for a little red onion if you have it. Or, if you can’t tolerate onion, just leave it out and try adding a few capers for a more sour taste.

As you can see, this base recipe is so flexible you can create a different combination for every day, or for the season. And as eating and socialising outside are going to be more popular if you want to meet up with friends (due to the pandemic), you might find this recipe features a lot over the next few month. Just adapt it to what you have available and what you like to eat. And enjoy!

Chickpea sandwich spread

A quick and tasty filling for sandwiches, wraps and more that's easy to adapt to taste and fridge contents.
Prep Time 5 mins
Total Time 5 mins
Course lunch, picnics
Servings 2 portions

Ingredients
  

  • 4 heaped tbsp cooked chickpeas
  • 1 lemon, juice only grated rind optional
  • 1 teaspoon Dijon mustard
  • water if needed
  • 1 medium spring onion finely chopped
  • 1 tbsp fresh parsley and chives chopped
  • salt and pepper to taste
  • 1 teaspoon capers, rinsed and chopped optional

Instructions
 

  • Place the chickpeas in a bowl with the lemon juice and Dijon. Mash with a fork, adding a little water if it's too dry. You want soft, mushed chickpeas with a little texture and a thick sauce.
  • Stir in the spring onion, herbs and seasoning (plus capers if using). Mix together well and taste for flavour - add more seasoning, lemon or Dijon as required.
  • Use to filling your bread of choice or as suggested above. Keeps in the fridge for 2 days.
Keyword gluten free, lunch, picnic food, plant-based diet, sandwich

Chocolate and banana muffins

One of the positive things about the Covid 19 lockdown is that more people are getting in the kitchen and cooking. It may be due to an increase in free time or a  lack of access to shopping options. But I would like to think – and hope that – it’s down to a sudden awareness that food is really important to health and to wealth and that giving it the attention it deserves is a key way forward in staying well. Mind you, I’ve always been an optimist….! Continue reading “Chocolate and banana muffins”