Vegetable Curry

1. Peel the sweet potato, carrot, squash and cut into cubes

2. Slice the red onion and courgette

3. Cut the cauliflower into florets

4. Add the sweet potato, carrot and squash to boiling water and cook for approx 10 minutes, drain and set aside

5. Fry the onion and courgette in a pan and then add the curry powder, garlic and ginger

6. Add the sweet potato, carrot and squash and stir well

7. Add the chopped tomatoes and gently simmer for approx 20 minutes

8. Add the spinach at the end and season with salt and pepper

Enjoy, Happy Cooking!

Tomatoes

Tomatoes are an excellent source of vitamins and minerals as well contributing to lowering the risk of several serious illnesses. Tomatoes are high in fiber (around 1.5 grams per medium sized tomato) and are a source of vitamin A, C and B2. Vitamin A is required for healthy eyes and is linked to low light vision and the working of the retina. They also contain potassium (around 300g for a medium tomato) which is essential in the health of our hearts and nervous system. The red colour of the tomato is caused by pigments known as Carotenoids which as well as helping to regulate cholesterol and blood sugar, have been linked to reducing the risk of cardiovascular disease, blood clots, strokes and several forms of cancer. In addition, the Carotenoid Lycopene, which is found in tomatoes has been shown to reduce the chances of cognitive decline in the elderly.

Onions

Onions are a good source of fiber (around 1.5 grams). In addition, onions are the main source for fibers known as ‘Fructans’ which are important for gut bacteria and colon health as well as reducing the risk of colon cancer. Onions are also a source of vitamins B6, B9 and C as well as the mineral potassium. Other health benefits may include the regulation of blood sugar and protection from osteoporosis.

Sweet Potatoes

Sweet potatoes are a good source of fiber (around 3g per 100g of potato) and also contain excellent levels of vitamins and minerals, in particular, vitamins A, C and Potassium.

Cauliflower

Cauliflower is an excellent all round source of healthy nutrition. In particular it is high in vitamins C and K which keep the cells of the body health and help fight heart disease, cancer and arthritis. Cauliflower is also high in fiber which is essential for a healthy bowel and digestive health.

Butternut Squash

Butternut Squash is extremely high in Vitamin A (over 3 times the recommended daily amount per 100g) which is essential to the body in maintaining health skin and eyes as well as protecting against some forms of cancer. It also contains good levels of minerals including iron, zinc, copper, calcium, potassium, and phosphorus.

Disclaimer
The information presented here is designed to help the reader on their own path to making healthier nutritional decisions and we would encourage you to read as much as possible around the subject and form your own conclusions. The information presented here does NOT constitute medical advice. If you are unsure about any health or nutritional issues please contact a qualified professional. Always consult your doctor before changing your diet or beginning any big lifestyle changes. The foods presented here should not be thought of as a quick cure for mental health conditions. A balanced diet, alongside regular exercise and any prescribed medication should always be recommended in the first instance. If you experience any changes in your condition or health as a result of dietary or lifestyle changes, consult your doctor immediately.

Sources – Click Here