Creamy Coconut Curry With Lime-Cilantro Rice

Creamy Coconut Curry With Lime-Cilantro Rice

This recipe involves all the healing spices, immune-boosting veggies, protein and healthy fats for energy and brain health. It is full of flavour and can be adjusted to suit your dietary preferences with different veggies and protein. Serve it over cilantro-lime rice for a beautiful mix of flavours.

Curry:

  • 2 cans full-fat coconut milk
  • 3 C vegetable or chicken broth
  • 1/2 tsp ground ginger (or less of fresh)
  • 2 Tbsp yellow curry powder
  • 1/4 tsp sea salt
  • 1 Tbsp honey
  • 2 Tbsp tomato sauce (or 1/2 diced tomato)
  • 1 clove garlic
  • 2 Tbsp pineapple chunks
Photo by Angele J on Pexels.com

Veggies: (choose any, to total 4 servings, combined)

  • potato
  • onion
  • bell peppers
  • cauliflower
  • mushrooms
  • carrot
  • bok choy or spinach
  • green beans

Protein: (choose any, to total 4 servings)

  • salmon
  • chickpeas or lentils
  • chicken
  • firm tofu

Rice:

  • 2 C jasmine rice
  • 1 lime
  • bunch of fresh cilantro (or parsley)

Method:

  • On low, heat 1 Tbsp coconut oil in a deep pan or wok. Cook onion until clear, then add in garlic. If you are using chicken, cube it and cook it in the pan, then remove and set aside
  • Cook in the chopped veggies, starting with the more firm ones, like potato, bell peppers, cauliflower and carrots. At this point, you can add in 1 C vegetable or chicken broth, turn the heat to medium, and let the veggies steam while they cook. Add in remaining veggies, like bok choy and spinach toward the end
  • Start to add in the curry sauce ingredients, starting with the spices, honey, pineapple, then cans of coconut milk and tomato sauce. Increase the heat to bring the sauce to a low simmer, add in the remaining 2 cups of broth, and cooked chicken. If you are not using chicken, now is the time to add in a can of rinsed beans, or your salmon
  • Let the flavours cook together, protein cook, and veggies soften a bit more as you simmer it all together for about 15 minutes. In the meantime, cook your rice according to the instructions. Once cooked, stir in juice from 1 lime and chopped cilantro, to taste
  • Serve the curry over the rice, and top with more cilantro and a wedge of lime

Weekly Meal Plan #4 {plant-based}

Weekly Meal Plan #4 {plant-based}

I decided to go completely plant-based for the month of February. I don’t usually label my way of eating, other than to call it “intuitive eating”. If I want some lean, organic chicken, fish or sharp cheddar, I will have some…in moderation. If my body cries out after eating certain foods, I listen.

My reasons for going plant-based for month include PH balancing my body, improving my gut flora, supporting my genetic make up, boosting my immunity to better fight off the strange viruses and cancer that seems to being hitting many of my family members. Others might prefer a more plant forward way of eating to save the planet, clear up skin, lower blood cholesterol, and even save a dollar.

These delicious meals and healthy snacks are ones I have personally created or tried. Always refer to the Environmental Working Group’s Dirty Dozen list, which helps you decide which fruits and veggies should be purchased organic. When you are incorporating more plants and veggies into your diet, expect to feel more full (yes! plants contain fibre), expect your sugar cravings to dwindle, expect to have more energy and feel lighter.

Meal 1: Thai Rainbow Salad with Sweet Honey Peanut Dressing: I chose a rainbow of veggies (purple cabbage, lettuce, cucumber, cilantro, grape tomatoes, bell peppers), and chopped them all up. In a measuring cup, mix together 2 Tbsp peanut butter, 1 Tbsp tahini, 2 Tbsp honey, 2 Tbsp tamari or soya sauce, a sprinkle of chili flakes, and a splash of hot water. Stir until creamy, adding more hot water, if needed. Toss the chopped veggies with the dressing when ready to eat.

Meal 2: Farmer’s Market Pasta with Walnut Pesto by Pinch of Yum. This dish lets you customize your veggies, and the walnut pesto really couldn’t be easier to make…plus it is some serious brain food with all those walnuts.

Meal 3: One pan Curried Sweet Potato Chickpeas by Minimalist Baker. Who doesn’t appreciate cleaning up only one pan? This dish is hearty and will not leave you feeling hungry. The flavours marry beautifully and the colours!

Snack 1: Banana Zucchini Muffins by Ambitious Kitchen (sub eggs for flax eggs for a vegan option)

Snack 2: The Easiest #dairyfree Oat Milk. This makes a great base and is delicious on it’s own, but feel free to add cacao powder or strawberries for a different flavour. As it’s a month of plant-based eating, it is important to have a good alternative milk for cereals, coffee and cookies 😉

My suggestion: Put these 5 dishes on rotation for the week. Take a day to prep one or more, or as much as you can. Make double, divide it into single serving sizes, and you’ve just mastered meal prep. Have a great week!

Weekly Meal Plan #3

Weekly Meal Plan #3

I tell my clients all the time that they must get in at least 25g fibre each day. Whether they are looking to lower blood sugar, lower cholesterol, lose weight, manage a disease, ease constipation, clear skin, or banish sugar cravings…fibre is your best friend.

We don’t digest fibre and we only get it from plant sources. It acts like a broom through our body, collecting excess cholesterol and other hormones and toxins that we don’t need, sends them to our liver for processing, then elimination.

This week I am dedicating to fibre for personal reasons. After the Holiday season, I was bloated and had chronic abdominal pain. My daughter was complaining of skin issues from all the sugar she ate, and my favourite jeans didn’t fit. I knew our symptoms were directly related to what we had been eating over the last few weeks, so this is where I took a stand. I went plant-based for 3 days. Normally, I eat primarily a plant-based diet, however, I still might have some lean chicken, cheese or eggs here or there. Like most, when I overindulge in these foods, it shows. By simply cutting them out for a few days, I managed to lose a few pounds, my bloating had significantly reduced, my daughter’s skin had improved, and my jeans are out of the closet.

Day 1:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C almond milk, 3/4 C blueberries, 2 Tbsp raw cashews, 1/2 tsp maca powder

1 Milk Thistle supplement, 2 bliss balls for a snack

Salad with crispy tofu fried in coconut oil, roasted brussel sprouts and yam

1 Milk Thistle supplement, Coconut cauliflower and garlic soup (Roast 1 head cauliflower, 2 cloves garlic, 3 carrots until tender. Add to a pot with a can of coconut milk, 1-2 C vegetable broth (depending on how thick or thin you like your soup), 1/2 tsp turmeric, 1/4 tsp cumin, sea salt and pepper to taste. Puree it all with a hand blender or in a blender until smooth), served with black bean and guacamole quesadilla on a brown rice tortilla

Day 2:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C oat milk, 3 inches of raw zucchini with skin, 1 Tbsp almond butter, 1/2 C blueberries, a splash of water

1 Milk Thistle supplement, 1 C leftover Coconut cauliflower soup

2 bliss balls

1 Milk Thistle supplement, Halibut fish tacos on brown rice tortilla with guacamole and shredded cabbage

Day 3:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C oat milk, 1/2 banana, 1/2 C blueberries, 1 handful spinach, 1 Tbsp almond butter, 1/2 tsp cinnamon, 1 tsp raw cacao

1 Milk Thistle supplement, Healing Veggie Buddha Bowl (with roasted acorn squash, asparagus, brussel sprouts, red onion and cauliflower tossed in turmeric, 1/2 C quinoa or brown rice, handful spinach, pumpkin seeds, drizzle with olive oil)

1 C carrot sticks and 2 Tbsp hummus

1 Milk Thistle supplement, baked halibut, asparagus and cauliflower mash

All of these ingredients were chosen to help the liver break down toxins in the body and prepare them for elimination. I also included antioxidants to help boost immunity because, when you are cleansing, your body needs to be able to fight of the conjugated toxins. Probiotics help to populate the gut with good bacteria, and Milk Thistle supports the liver by creating new cells and clearing toxins. These might not be right for you, your digestion or with other medications you might be taking. Always seek professional advice before adding herbs and supplements to your routine.

The most important part of these 3 days was the preparation. Even just a short period calls for meal planning and prep, especially if you have been over-indulging and you are trying to break the sugar habit.

Simply have a look in your pantry and fridge, make a grocery list, prep as much as you can for three days of meals and snacks, and be prepared to feel better each day.