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Satay sweet potato curry


Satay sweet potato curry

To celebrate Veganuary, we’ve come up with three easy-to-make, super healthy, very tasty, vegan recipes that are perfect for family meals, date nights and hearty dinners alike. 

Here’s the first - a warming satay sweet potato curry, which you can eat as a standalone dish or serve with rice. 

Happy cooking and bon appetit!

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Anti-inflammatory ingredients

Ginger

Ginger is a good source of vitamins A, B, C, and E, as well as minerals including calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Gingerol and shogaol are the chemicals in ginger that block inflammation pathways in the body. Along with its anti-inflammatory properties, some studies have shown ginger can also reduce osteoarthritis symptoms

Spinach

Spinach contains lutein, which is related to vitamin A and beta-carotene. Spinach also gives you iron, vitamin K, and folate, and it is very low in calories. It’s also especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis. 

Turmeric

Curcumin is the active chemical in turmeric root; it blocks inflammatory cytokines and enzymes in two inflammatory pathways. Several human trials have shown an anti-inflammatory benefit, which can translate to reduced joint pain and swelling. The yellow spice is popular in curries and other Indian dishes. 

Cayenne Pepper

Chili peppers contain natural compounds called capsaicinoids, which have anti-inflammatory properties. Cayenne and other dried chilies spice up sauces, marinades and rubs. 

Garlic

Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. As a result, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.


Serves: 4
Cooking time: 60 mins

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 2 garlic cloves, grated
  • thumb-sized piece ginger, grated
  • 1 teaspoon turmeric
  • 1 teaspoon cayenne pepper
  • 3 tablespoon Thai red curry paste (check the label to make sure it’s vegetarian/ vegan)
  • 1 tablespoon smooth peanut butter
  • 500 grams sweet potato, peeled and cut into chunks
  • 400ml can coconut milk
  • 200 grams bag spinach
  • 1 lime, juiced
  • cooked rice, to serve (optional)
  • dry roasted peanuts, to serve (optional)

Instructions:

  1. Melt the coconut oil in a saucepan over a medium heat and soften the chopped onion for five minutes. Add your garlic and the ginger, and cook for one minute. 
  2. Stir in three tablespoons of Thai red curry paste, the schoop of smooth peanut butter and your diced sweet potato. Next add 400ml coconut milk and 200ml water and bring to the boil.
  3. Turn down the heat and simmer, uncovered, for 30 minutes or until the sweet potato is soft.
  4. Stir through 200g spinach and the juice of the lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts. 

Further Reading

How tweaks to your diet can play a vital role in your fight against joint pain