by Leslie Dicke, HHC
Changing seasons means savoring the last deliciously and naturally sweet tomatoes. A great choice to help kick a sugar habit, these beauties can be swapped in to satisfy the most stubborn sweet tooth.
Choose organic if possible (to avoid pesticides) and in-season (for highest nutritional value). If you are sensitive, cooking them will reduce their lectin (anti-nutrient) content, which may help with digestibility.
Tomatoes: fruit or vegetable? Botanists may say fruit while many of us count them as a vegetable. Either way, they are naturally sweet and provide a host of nutritional benefits. Loaded with vitamin C, potassium, folate, and vitamin K, and antioxidants including lycopene, which is linked with reducing risk of heart attacks and stroke and even prostate, lung and stomach cancers. Cooking tomatoes increases their lycopene content.
White beans: are little nutritional powerhouses and contain prebiotics that feed the probiotics in our gut. Considered both vegetable and protein, these little beauties supply an impressive amount of protein, complex carbohydrate and fiber, as well as valuable vitamins and essential minerals such as copper, folate, iron, potassium, magnesium, calcium, vitamin B6, and zinc, just to name a lot…!
Curry: traditional curry is a mixture of spices that usually include coriander, turmeric, cumin, ginger, dry mustard, fenugreek, paprika, and cayenne. Turmeric is a powerful anti-inflammatory and cardamom has been known to lower blood pressure. Ginger can help reduce blood sugar and dry mustard contains trace amounts of selenium and magnesium believed to help alleviate asthma, arthritis, high blood pressure and migraines. Fenugreek may help balance cholesterol, reduce inflammation, and lower appetite. Paprika contains anti-oxidants as well as Vitamin A, which are also anti-inflammatory and may even improve cholesterol, eye health and lower blood sugar.
Packed with plant-based protein, vitamins and phytonutrients, this delicious dish comes together quicker than almost anything I’ve ever made. Serve it over lightly sautéed cauliflower rice or a grain of choice (try forbidden rice for an extra “spooky” look). It also works well as a breakfast dish with tofu or poached eggs.
White Bean & Tomato Curry
1 TB avocado oil or ¼ cup vegetable broth
¼ cup diced onion
1 TB curry powder (use good quality)
1 lb organic tomatoes, diced (or equivalent weight of cherry tomatoes, halved)
¼ – ½ cup vegetable broth (or filtered water)
1 cup white beans
3-4 cups greens (chard, kale, spinach, arugula), chopped
1 tsp sea salt or Himalayan pink salt
½ tsp freshly ground black pepper
¼ tsp red chili pepper, optional for heat
Fresh lemon or lime, Shaved coconut, sprouts, optional for garnish
- Heat a large skillet over medium-high heat. Add oil or broth and coat the pan.
- Add onion and cook while stirring occasionally until translucent and begin to brown.
- Add curry powder, stir to combine and cook about 30 seconds until fragrant.
- Add tomatoes and continue cooking until they soften and begin to darken, about 3-5 min.
- Add broth or water and bring to a light boil.
- Add beans and greens and cook until the greens wilt, about 1-2 minutes (sturdier greens will cook slower).
- Season with salt and pepper and red chili (if using). Taste and adjust any seasonings as needed.
- Serve over spaghetti squash, cauliflower rice, brown rice, or grain of choice.
- Top with a fresh squeeze of lemon or lime, shaved coconut, and/or sprouts.
Leslie Dicke, HHC, founder of www.feedingyourgoals.com, is a health and nutrition coach, never-again “dieter,” and IBS warrior. She works with clients who feel inspired to improve their health without feeling deprived. Her clients experience remarkable success using simple and practical ways to improve digestion, feel more energy, think more clearly, while strengthening immunity and losing unwanted weight. No “diets” allowed.