Who doesn’t love a good curry?!?

When you make your own, it’s easier to adapt for food sensitivities and avoid feeling terrible the next day. Just omit the ingredients you’re sensitive to. It will still taste delicious… and make your tummy feel great too 😉

 

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IMPORTANT NOTE: this recipe is NOT recommended if you have histamine intolerance. You can find more information on histamine intolerance here.

It’s also fairly high in oxalates. You can find more information about oxalates here.

INGREDIENTS

 

  • 150ml natural yoghurt (omit if dairy intolerant)
  • 50 g almond meal (ground almond)
  • 1 tbsp tomato paste
  • 1 ½ tsp chilli powder (optional, but include if you like it spicy!)
  • ¼ tsp ground cloves
  • ¼ tsp ground cinnamon
  • 1 tsp garam masala
  • 4 green cardamom pods (they often use them whole in India, but I prefer to open them up and use the seeds inside only, ground)
  • 1 tsp grated ginger or ½ tsp ginger powder
  • 1 tsp garlic oil or 2 garlic cloves (we recommend garlic oil for people with a sensitive tummy)
  • 1 tsp sea salt
  • 1 kg meaty fish of your choice, cut into bite-size pieces
  • 75 gr butter
  • 1 tbsp coconut oil
  • 1 medium onion, chopped
  • 6 cherry tomatoes, cut into quarters
  • 1 bay leaf (optional)
  • Green beans and capsicums (or your choice of veggies), chopped into bite-size pieces
  • 2 tbsp chopped fresh coriander
  • 1 lime, cut into wedges (optional)
  • Your choice of rice (jasmine, wild, black or cauliflower)

 

Tip: To save time, you can usually buy a ‘spice mix’ that will already have all the required spices in it. Look out for these in food markets or health food shops.

 

INSTRUCTIONS

 

  1. Prepare your choice of rice.
  2. Put the yoghurt, ground almond, all the dry spices, ginger, garlic, tomato paste and salt into a big mixing bowl and mix together thoroughly.
  3. Put the fish pieces into the yoghurt mixture, coating the fish with the mixture. Set aside.
  4. Melt together the butter and oil in a heavy-based frying pan or skillet set on medium heat.
  5. Add the onions. (Tip: If you have a sensitive tummy, cook the onions in the oil to extract the flavour, and then remove the onions, leaving only the oil in the pan. Many people with digestive issues are sensitive to onions because of the FODMAPs. Learn more here)
  6. Add the cherry tomatoes, beans and bay leaf, if using, and fry for 5 to 10 minutes, stirring frequently.
  7. Add the fish mixture and cook for another 5 minutes. Check that the fish is cooked. Remove the bay leaf.
  8. Stir in about half of the fresh coriander and mix well.
  9. Serve garnished with the remaining coriander and a wedge of lime, if desired.

 

Quick tip: Curries taste even better the next day, so make extra for the best left-overs ever!

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