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Seasonal Roasted Roots Curry with Coconut, Lime & Tempeh


I ADORE this creamy, zingy, earthy curry, and what about the amazing colour? It's a nutritional powerhouse packed with a huge variety of veg, a hefty serving of high quality protein, and healthy fats - the perfect combination, and it tastes AMAZING.


It does take a wee bit of time to get everything together, but it's SO worth it for the incredible flavours. If you're experiencing hot flushes due to #perimenopause or #menopause, you can adapt the level of spice to be as mild as you like, as hot spices can often trigger hot flushes.


I read this week that for optimal health we should aim to try and eat 30 different plant types per week! Upping our veg intake can really help with hormonal balance, as well as general good health. Cruciferous vegetables are a fantastic support to balance hormones as they contain INDOLE-3-CARBINOL (I shared more about this in my last blog post recipe for Cauliflower and Broccoli Soup) - basically, it helps metabolize and eliminate excess estrogen which can contribute to many PMS and perimenopause symptoms. This recipe contains a whole cauliflower, and a generous serving of spinach from the cruciferous veg family.


Getting as wide a variety of vegetable types ensures you're more likely to get all the vitamins and minerals your body needs for healthy function, as well as ensuring you're keeping up with healthy doses of fibre for good gut health. There's SO much now being researched about the impact of the gut on our health, in fact, it's now said that our health (or illnesses) all start in the gut, as well as impacting our moods too. Fermented foods are an ideal daily way to boost your gut flora, and this recipe contains TEMPEH which is fermented organic soya, originally from Indonesia, and a fantastic source of protein. You can easily pick up organic tempeh in the chiller section of the supermarket (usually hanging out where the tofu and other plant-based products live)


Ensuring we get adequate protein and healthy fat at each meal really helps with hormonal balance, and can also help with weight management too. In addition to tempeh, I add a couple of handfuls of peas to this dish to double up on my plant-based protein intake. The healthy fats come from the coconut milk, which is the base of the incredible sauce.


What I love about this recipe is that you can get creative, and just use any of your favourite veg that are in season. I love this time of year for the amazing root vegetables, they help me feel grounded. I chose BEETS, CARROTS, PARSNIPS and SWEET POTATOES (the beets are what give the dish its incredible colour).


Beets help reduce inflammation, reduce high blood pressure, and improve mental function. They're an excellent source of folate, fibre, vitamin C and other essential minerals. They're also a great aid in liver detoxification


Carrots improve eye health, reduce inflammation, boost immunity and aid in digestion. They are an excellent source of Vitamin A, C, K and fibre.


Sweet Potatoes aid digestion, support skin health, and reduce inflammation. They're an excellent source of Vitamin A & C, as well as fibre and potassium.


Parsnips are a great source of VItamin C, folic acid, and B vitamins, and are also a good source of magnesium and potassium


Did you know I now offer one to one integrative nutrition and holisitic health coaching? If you'd like support towards living with optimal health and happiness that's on your terms, get in touch, I'd love to see how I can help


Pre-heat the oven to 200c (fan oven)

Aim to use organic ingredients where you can


Ingredients


For the sauce

2 tins coconut milk

Juice of 2 limes

2 tablespoons maple syrup / agave

Thumb sized piece of fresh ginger root, peeled and chopped roughly

2 tablespoons curry powder (choose mild, medium or hot to your taste, keep it mild if you have hot flushes)

4 tablespoons tamari (fermented soy sauce, usually gluten free)

1 teaspoon good quality salt (eg pink himalayan / sea salt)


Put all the sauce ingredients in a high-speed blender and blend until creamy smooth


Remaining ingredients

(choose any seasonal veg you like that can be roasted)

3-4 medium size raw beetroots

2-3 medium to large carrots

1-2 medium to large parsnips

2-3 medium sweet potatoes

1 whole cauliflower

2 cups frozen peas

1 small bag spinach

1 block organic tempeh (ensure organic non-gmo)

Oil for drizzling on the roast veg (I use organic cold-pressed rapeseed as it can withstand high temps, melted coconut oil would work well too)

Salt & Pepper (and additional curry powder if you wish, for coating the veg)

1 tablespoon cornflour / arrowroot / potato starch (as a thickener)


Optional fresh herbs to serve (coriander / parsley etc)


Method


Chop all the root veg and cauli into bite size chunks. Keep the beets and cauli separate. Carrots, parsnips and sweet potato can go together


In a bowl, toss the beets in a drizzle of oil, add salt and pepper (and a sprinkle of curry powder optional). Put on a roasting tin / baking sheet in the oven to roast (set timer for 20 minutes)


Whilst the beets are cooking, put the carrot, parsnip and sweet potatoes in a bowl, drizzle with oil, add salt and pepper (and again, a sprinkle of curry powder if you like). Arrange on a baking sheet


Separate the cauli into bite size florets, drizzle with oil, salt, pepper (and a sprinkle of curry powder optional). Put on another baking sheet


Chop the tempeh into meaty bite size chunks and put into a roasting dish


Put the frozen peas in a bowl and cover with boiling water


Once the beets have been in 20 minutes, put the carrots, parsnips and sweet potatoes into the oven. Set a timer for 10 minutes


Pour half the blended sauce over the tempeh chunks


Once the timer goes off, put the cauliflower florets in the oven, as well as the tempeh.

Set timer for 20 minutes by which time, all the veg should be roasted to perfection, and the tempeh will be cooked in the sauce


While the veg and tempeh are in the oven, pour the remainder of the sauce in a large pan, heat gently and add the thickener.


Once the roasted veg and tempeh are ready, add them all to the large pan, mix well. Heat gently for around 10-20 minutes. Near the end, add in the drained peas, and the spinach. Allow the spinach to gently wilt and turn off the heat, cover with a lid.


Serve over any wholegrain of your choice, or enjoy with a jacket spud or wholemeal pitta

It keeps well in the fridge and tastes even better the next day







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