© 0.4 2019

BODY  /  MOOD FOOD

sweet potato

curry bowl

sweet potato

curry bowl

MOOD FOOD

the ultimate

dose of antioxidants

in a bowl

Ingredients

1 tbsp coconut oil

3 cloves of garlic

1 tsp ginger

1/2 red onion

1 can of chickpeas

1 can of full-fat coconut milk

4 tbsp tomato paste

1 tbsp nutritional yeast

2 tsp curry powder

2 tsp coriander

1 tsp turmeric

1 tsp smoked paprika

hefty dose of chili flakes

black pepper

sea salt

1 cup of greens (kale or spinach)

Optional:

1/2 cup of dry quinoa

small sweet potato

Key Concepts

Nutrition, Health

How to Make It  /  The Curry

Mince three cloves of garlic, a tablespoon of fresh ginger, and half a red onion. Coat a large pan with one tablespoon of coconut oil and heat at simmer. Sauté spices until garlic is golden-brown.

 

Add in two tablespoons of tomato paste and a can of full-fat coconut milk. Use a whisk to separate the tomato paste and mix in.

 

Add spices, salt and pepper, and chili flakes. After draining the chickpeas, mix them in and simmer everything for ten minutes, stirring occasionally.

 

After ten minutes of cooking the curry, stir in greens and take off stove once the leaves are wilted.

How to Make It  /  The Quinoa

Pour a cup of dry quinoa and two cups of water into a cooking pot. Once the water has boiled, cover the pot with its lid and simmer for ten minutes. After ten minutes OR when all the water has evaporated (so you might have to sneak a peak earlier), take the lid off and let the quinoa sit for five minutes. Finally, fluff it all up with a fork.

How to Make It  /  Sweet Potato (Optional Add-On)

Dice a small sweet potato. Put it into a small bowl and microwave for four minutes.

 

Put a tablespoon of coconut oil onto a medium sized pan with a clove or two of garlic and pour the sweet potato chunks into the pan, cooking everything at medium to high temperature. Continue cooking until the potato skins are slightly burned on the edges.

 

Add sea salt, pepper, and nutritional yeast.

The Science

This is the ultimate edible way to achieve glowing skin and hair; it’s loaded with a diverse source of antioxidants, from sweet potatoes to turmeric to kale.

 

Sweet potatoes have a low glycemic index, meaning they are less likely to raise your blood sugar compared to their white counterparts—keeping mood levels stable post-meal.

 

Turmeric has a multitude of benefits that include fighting inflammation, brain boosting, and has even been found to protect the heart in various ways. Quinoa is a protein-powerhouse: it provides double the protein in comparison to white rice!

 

Spinach and kale—whichever you go with—are both green queens, loaded with vitamin A, which helps with maintenance of visual function and regulation of tissue, and K,which is essential for maintenance of normal blood and bone health.