Easy Shrimp and Spinach Curry

This recipe is gratefully based on one from my wife’s English cousin, Lindsey. While Lindsey’s version used salmon as protein, my spouse demanded her favorite, shrimp. Which actually makes a great point. This recipe is easily adapted to use any protein, such as chicken or beef, or none at all, such as tofu or lentils or mushrooms. Such flexibility is to be valued. I will proceed with the shrimp version.

Another few notes. A curry is a cooked dish that uses a combination of spices. You will see that I recommend a masala paste instead of dry curry powder. Either is fine, but I think the paste is a bit more pungent. If your masala or curry is too mild, you can always give it a kick with red cayenne pepper.

Then, regarding the tomatoes, I used three plum tomatoes, peeled, cooked down, and crushed. An easier route might be for you to use some canned, crushed tomatoes. But no one is being a snob here. The taste will ultimately be nearly identical, so please yourself.

Finally, you may use any rice that you like. I prefer brown rice for its greater fiber content. But be aware that brown rice takes over 45 minutes to prepare, so if you use it, get it started early.

In any case, enjoy! This is a healthy, fun, and quick recipe.

Ingredients

1 Tbs. extra virgin olive oil

½ large white onion, diced fine

Thumb sized piece of fresh ginger, peeled and very finely chopped (dry ground ginger is an acceptable but poor alternative)

1 clove garlic, crushed and minced

1 ½ Tbs. masala paste or curry powder

Red cayenne pepper to taste

3 plum tomatoes or equivalent – canned or otherwise

1 Tbs. tomato paste

1 cup coconut milk

Juice from half a lemon

1 cup coarsely chopped fresh spinach, firmly packed

18 medium shrimp, peeled, deveined, and tails removed (cooked or raw – either works).

3 Tbs. fresh cilantro, chopped

Salt to taste

Method

Heat oil in skillet. Add onion and ginger and sauté until onion reduces. Add garlic and cook for another minute.

Add masala paste/curry powder and stir, cook for another minute.

Add tomatoes and tomato paste, stir well and cook till tomatoes soften and reduce. (Hint – if using fresh tomatoes, a potato masher can help convince them to break down). Cook the tomatoes down for a few moments till somewhat thickened. 

Add the coconut milk and stir well.

Add spinach and lemon juice. 

Cook until spinach is reduced (If shrimp is raw, add them now and cook for several minutes while spinach is being reduced).

Cook for another moment and stir well until all ingredients are thoroughly mixed and heated. (If shrimp is pre-cooked, add them now – we only need to heat them).

Top with fresh chopped cilantro.

Add salt to taste.

Serve with the rice of your choice. Use chopsticks for that extra little challenge.

Buon appetito!

 

 

 

Quick and Tasty Guacamole

Guacamole, the well-known Mexican avocado dip, is so easy to make that you should never need buy it again. By using healthy ingredients, you can benefit from the terrific nutritional value of avocados while controlling for excess sodium and eliminating preservatives.

Like many such recipes, this one is a suggestion. It is delicious as is. But you should feel free to experiment - add, change, or delete ingredients or vary their measures.

Avocados are high in natural fiber, low in sugars, and contain a number of important nutrients like potassium, oleic acid, and folate. Since it is the major ingredient, your guacamole’s nutritional profile will be closely modeled by avocado.

One bit of advice – try to find tortilla chips which offer a good profile of low sodium and dietary fiber content. The overall nutritional value of your snack (chips and guacamole) will be very good.

Prep is about 10 minutes. Enjoy!

Ingredients

·         2 ripe avocados

·         1 ripe plum tomato, chopped

·         ¼ cup chopped red onion

·         Juice of one lime

·         1 clove fresh garlic, minced

·         1 tsp cumin powder

·         2 TBS medium salsa verde (green salsa) – less if you want lower heat

·         2 TBS fresh cilantro, washed, patted dry, and chopped

·         Salt to taste

·         Fresh ground black pepper to taste

Procedure

Slice avocados in half lengthwise. Remove pits and scoop out the flesh with a spoon into a medium bowl. Use a fork to gently mash into a chunky consistency.

Add all remaining ingredients. Toss and fold lightly until well mixed.

Add salt and pepper to your taste. Let the guac rest for a few moments for flavors to mingle then break out the chips and dig in!

(PS: store in an airtight manner, in a sealed plastic container or in the bowl tightly covered with cellophane. Avocados tend to oxidize and turn brown which doesn’t affect the taste but is unsightly).

Southwestern Bean, Corn, and Avocado Salad

Black beans, corn, avocado, tomato, green onions, garlic, olive oil, lime juice. Hooked yet?

Summertime is great for a refreshing, healthy salad, but it’s certainly a welcome dish any time of year. Black beans provide high quality fiber, corn kicks in a good dose of vitamins and minerals, and avocado a creamy smoothness. The cumin, cilantro, and dressing of oil and lime juice give it an authentic southwestern tang.

But the main difference in this recipe which sets it apart from similar efforts is the sautéing of the corn. That lightens and sweetens the corn and helps balance the main ingredients.

While some unfortunate folks experience cilantro as tasting like soap, to the rest of us it’s a great southwestern kick, a great way to top off this salad.

Prep is about 20 minutes. Enjoy!

Ingredients

Dressing

·         3 green onions, sliced thin

·         3 TBS lime juice (2 limes)

·         2 TBS extra virgin olive oil

·         ¼ tsp salt

·         ¼ tsp fresh ground black pepper

Salad

·         1 TBS extra virgin olive oil

·         12 oz. frozen yellow sweet corn kernels

·         15 oz. can black beans, salt-free, drained

·         1 plum tomato, chopped

·         1 avocado, halved and cut into ½” pieces

·         2 cloves garlic, minced

·         1 TBS cumin powder

·         2 TBS medium salsa verde (green salsa)

·         3 TBS cilantro, washed, patted dry, and chopped

·         Salt to taste

·         Fresh ground black pepper to taste

Procedure

Dressing

Place sliced green onion, lime juice, olive oil (2 TBS), salt and pepper in a small bowl. Season with salt and pepper. Mix thoroughly and let stand.

Salad

Heat olive oil (1 TBS) in a medium skillet over medium heat. Add corn and stir occasionally to avoid sticking. Sauté till corn is cooked, 5-6 minutes.

In a large bowl, place black beans, sautéed corn, chopped tomato, and avocado pieces. Add garlic, cumin, and salsa verde, toss well and allow to stand for several minutes to permit flavors to mingle.

Pour dressing into salad bowl, mix well. Top with chopped cilantro. Adjust salt and pepper to your taste.

Buon appetito!