Coconut Curry with Cauliflower and Chickpeas

Cruciferous vegetables are a group of nutrient-packed plants that belong to the Brassicaceae family. These include familiar favorites like broccoli, cauliflower, cabbage, and kale. What makes them stand out? Well, besides their distinctively crunchy texture and earthy flavor, they offer a host of health benefits. Here are 5 reasons to make them a regular part of your diet:

1️⃣ Hormone Harmony: They support estrogen metabolism, helping balance hormones naturally.

2️⃣ Cancer Combatants: Packed with antioxidants and phytochemicals, they may reduce the risk of certain cancers.

3️⃣ Heart Health Heroes: Rich in fibre and heart-friendly nutrients, they support cardiovascular health.

4️⃣ Immune Boosters: Loaded with vitamins C and K, they strengthen your immune system to fend off illness.

5️⃣ Gut Guardians: High in fibre and gut-friendly nutrients, they promote digestive health and regularity.

Here's a really easy yet tasty and nutritious recipe that includes cruciferous veg for you. Everyone loves a quick, go-to curry right?

Ingredients:

• • 15 ml (1 tablespoon) coconut oil
  • 1 onion, diced
  • 3 cloves garlic, minced (10 minutes prior to using for full health benefits)
  • 1 tablespoon grated ginger
  • 5 grams (1 tablespoon) curry powder
  • 5 grams (1 teaspoon) ground turmeric
  • 5 grams (1 teaspoon) ground cumin
  • 1 head cauliflower, cut into florets
  • 425 grams (1 can) chickpeas, rinsed and drained
  • 400 ml (1 can) coconut milk
  • 240 ml (1 cup) vegetable broth
  • Salt and pepper to taste
  • Fresh coriander, chopped (for garnish)
  • Cooked brown rice or quinoa (for serving)

Instructions:

1. In a large skillet or pot, heat the coconut oil over medium heat. Add the diced onion and sauté until softened, about 5 minutes.
2. Add the minced garlic and grated ginger to the skillet, and cook for an additional 1-2 minutes until fragrant.
3. Stir in the curry powder, ground turmeric, and ground cumin, and cook for another minute to toast the spices.
4. Add the cauliflower florets and chickpeas to the skillet, and toss to coat in the spice mixture.
5. Pour in the coconut milk and vegetable broth, and stir to combine. Bring the mixture to a simmer, then reduce heat to low and cover.
6. Let the curry simmer for 15-20 minutes, or until the cauliflower is tender and the flavors have melded together.
7. Season with salt and pepper to taste. If the curry is too thick, you can add more vegetable broth or coconut milk to reach your desired consistency.
8. Serve the coconut curry hot over cooked brown rice  and garnish with chopped coriander.

Health Benefits:

• Cauliflower: Rich in fibre, vitamins C and K, and antioxidants, cauliflower supports digestion, boosts immunity, and promotes healthy bones.
• Chickpeas: A good source of plant-based protein, fibre, and essential nutrients, chickpeas help maintain muscle mass, regulate blood sugar levels, and support heart health.
• Coconut Milk: Provides healthy fats and adds creaminess to the curry, while also providing a source of energy and supporting satiety.
• Ginger: Known for its anti-inflammatory properties, ginger can help reduce inflammation, alleviate nausea, and aid digestion.
• Garlic: Rich in antioxidants and sulfur compounds, garlic supports heart health, boosts immunity, and may help lower cholesterol levels.
• Turmeric: Contains curcumin, a powerful anti-inflammatory compound that may help reduce inflammation, support joint health, and improve digestion.

Enjoy!