250 ml (1 cup) butternut squash, peeled, de-seeded and chopped into medium chunks
1 eggplant, chopped into medium chunks
250 ml (1 cup) of mushrooms, cut in half
30 ml (2 tbsp) curry paste (or more for spicier curry)
175 ml (3/4 cup) of reduced-sodium vegetable stock
400 mL can reduced-fat coconut milk
250 ml (1 cup) of spinach, washed
Heat the oil in a large saucepan, add the onion and butternut squash. Cover and cook over a low heat for five minutes until the squash starts to soften. Add the eggplant and mushrooms then cook for three minutes.
Stir in the curry paste, and add the stock and coconut milk. Bring to the boil, then reduce heat and simmer for 10 minutes or until the squash is tender. Add the spinach, stir through and cook for a final minute to wilt. Transfer to bowls and top with chopped coriander. Serve on its own or with wild rice.
Curry paste gets its bright yellow colour from turmeric. Turmeric’s active component, curcumin, exhibits powerful antioxidant properties. Keep a jar by your stovetop and shake it in to all your favourite meals.
Finely dice the ginger and place all ingredients in blender. Blend until smooth and enjoy straight away.
Ginger has been used medicinally for a variety of ailments including motion sickness and gastrointestinal distress. It is a potent anti-inflammatory and has been shown to reduce the pain of rheumatoid and osteoarthritis.
Broccolini, Chickpeas and Italian Turkey Sausage Stir-fry
Looking for some quick and nutritional meals to get you through the winter? BCLiving asked Vancouver nutritionist Haley Barton to create recipes inspired by Global BC Morning News anchor Sophie Lui’s healthy, easy-to-prepare meals. Here are Barton’s recipes for a simple one-pot veggie and sausage stir-fry, a comforting curry and a delicious breakfast smoothie.
2 bunches broccolini (about 375 g/12 oz total)
4 Italian turkey sausages
30 ml (2 tbsp) extra virgin olive oil
1 small white onion, diced
114 ml (¼ cup) white wine
2 garlic cloves
Pinch of chili pepper flakes (optional)
227 ml (1 cup) diced canned tomatoes, drained
1 – 375 ml (12 oz) can chickpeas, drained and rinsed
Chopped flat-leaf parsley
Place sausages in large non-stick sauté pan over medium heat and cook through. In the meantime, mince garlic and let rest (*see nutrition note). Trim the last inch off the broccolini and then slice into one-inch diagonal pieces.
Once cooked, remove sausages from pan and transfer to plate. Add olive oil and diced onion to pan and sauté over medium heat until onion becomes translucent, about two minutes. Add garlic, chili flakes and sliced broccolini. Cook, stirring frequently for two minutes. Add white wine and tomatoes. Partially cover pan and cook until broccolini is tender, about four minutes. Cut cooked sausages into bite-size pieces and add to pan along with chickpeas to heat through. Serve with chopped flat-leaf parsley.
Garlic is a nutritional powerhouse. It is anti-inflammatory, anti-microbial and has been shown to lower blood pressure. In order to maximize the potency of its active compounds, “press and rest” – that means mince or press your garlic and then let it rest for about 10 minutes before adding it to the pan. Despite the name, broccolini is not baby broccoli. It is a hybrid of broccoli.