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A Simple Curry: Your Foundation for Healthy Eating

It’s easy to feel overwhelmed by cooking, especially when you’re just making a meal for one. But cooking isn’t a chore; it’s a skill you can master, and a powerful way to take control of your health. When you step into your kitchen, you’re not just preparing food—you’re playing, experimenting, and creating something that is perfectly suited to you. This first recipe, a simple curry, is the perfect place to start building your confidence.

Why This Curry? The Power is in Your Hands

The beauty of this meal is its simplicity and flexibility. It’s a base, a foundation, and you are the one in control. There are no strict rules, only a framework that gives you the confidence to experiment.

We’re focusing on clean, whole, natural foods because they are the building blocks of both physical and mental wellbeing. By choosing ingredients like turmeric, ginger, and garlic, you’re making intentional choices that support your body. These aren’t just flavourings; they’re natural anti-inflammatories and immune boosters.

This is your kitchen, and you can play with it. Want more spice? Add extra chilli. Want a creamier sauce? Add more coconut. This isn’t about following a recipe to the letter—it’s about learning to trust your instincts and finding what tastes good to you.

Your Simple Steps to Kitchen Confidence

These steps are designed to be forgiving. Don’t worry about being perfect; just get a feel for the process. This is where you learn to cook by cooking!

Ingredients to have on hand:

• Extra Virgin Olive Oil or Ghee
• Onion, Garlic, Ginger (fresh is best)
• Tinned Chopped Tomatoes (check for no added salt or sugar)
• Coconut Block (unsweetened)
• Spices: Turmeric, Garam Masala, Curry Powder, Chilli Powder
• Protein: Chicken, chickpeas, kidney beans, or tofu (your choice!)
• Vegetables (optional): Add whatever fresh or frozen vegetables you like, such as spinach, peppers, or carrots.

Simple Steps:

1. Heat your oil or ghee in a pan. Sauté the onion, then add the garlic and ginger. You’ll smell the beautiful aromas start to fill the kitchen—that’s your reward for making this meal.
2. Add the chicken (if using) and cook until it’s browned.
3. Add the spices and stir everything together. This is a crucial step! It’s called ‘blooming’ the spices, and it’s a simple technique that adds a huge amount of flavour and aroma.
4. Add the tinned tomatoes and stir everything together, scraping up any delicious bits from the bottom of the pan.
5. Drop in the coconut block and stir until it melts and creates a rich sauce.
6. If you’re using a vegetarian protein like chickpeas or kidney beans, stir them in now, along with any vegetables you’re adding.
7. Bring it to a gentle simmer and let it cook for at least 15-20 minutes. This is where the magic happens and all the flavours marry together.

Top Tip: You can easily make a big batch of the base curry sauce and freeze it. Next time you want a quick meal, simply thaw the sauce, heat it up, and add your protein of choice. It’s a fantastic way to plan ahead, save time, and have a healthy meal ready on a busy day.

This is about more than just food; it’s about giving yourself the gift of a skill that will nourish you for a lifetime. Now it’s your turn to swap it up and play with cooking. What new ingredient will you add to your curry?

Get Back to Healthier Habits

Ready to learn more about what to cook, how to cook, and why to cook for your mental and physical health?

If you or someone you know wants to learn more about breaking free from unhealthy habits, join me for my webinar, “The Lost Art of Being Healthy”, on the 8th of September at 7 p.m.

Whether you’re living alone, a student, or just want simple ideas for one, this session will help you build positive, lasting change.

Book your free place here: “The Lost Art of Being Healthy”

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