Delicious and Nutritious Vegetable Curry Recipe for Seniors

As we age, maintaining a balanced diet becomes increasingly important for overall health. Today, we're sharing a flavourful and nutritious vegetable curry recipe that's perfect for seniors looking to enjoy a healthy and tasty meal.

Why This Recipe?

This curry is designed with health in mind, focusing on ingredients that are low in sodium and rich in nutrients. It's also easy to digest, making it suitable for seniors with dietary restrictions.

Ingredients

• 1 onion, chopped: Onions are a good source of fiber and antioxidants.

• 3 cloves of garlic, minced: Garlic has natural anti-inflammatory properties.

• 1 tablespoon of ginger, minced: Ginger aids digestion and reduces nausea.

• 2 tablespoons of vegetable oil: Choose a low-sodium oil like olive or avocado oil.

• 2 tablespoons of curry powder: Opt for a low-sodium curry powder blend.

• 1 teaspoon of ground cumin: Cumin is rich in antioxidants and supports digestion.

• 1 teaspoon of ground coriander: Coriander has anti-inflammatory properties.

• 1/2 teaspoon of turmeric: Turmeric contains curcumin, which is anti-inflammatory.

• 1 can of low-sodium diced tomatoes: Look for a brand with minimal added salt.

• 2 cups of mixed vegetables (such as carrots, potatoes, bell peppers, and peas): These vegetables are gentle on the digestive system and suitable for a balanced diet.

• 1 cup of low-fat coconut milk: Coconut milk adds creaminess without excessive fat.

• Salt-free seasoning blends or herbs, to taste: Use these to reduce sodium intake.

• Fresh cilantro, for garnish (optional): Cilantro is low in calories and adds a fresh flavour.

Instructions

1. Heat the Oil: In a large saucepan, heat the vegetable oil over medium heat.

2. Sauté the Aromatics: Add the chopped onion, minced garlic, and minced ginger. Cook until the onion is soft and translucent, about 5 minutes.

3. Add Spices: Stir in the curry powder, cumin, coriander, and turmeric. Cook for another 2 minutes to allow the spices to infuse.

4. Add Diced Tomatoes: Pour in the low-sodium diced tomatoes and cook for 5 minutes, until the sauce has thickened slightly.

5. Add Mixed Vegetables: Add the mixed vegetables and continue to cook for 5 minutes, until they start to soften.

6. Add Coconut Milk: Pour in the low-fat coconut milk and bring the mixture to a simmer.

7. Simmer and Season: Reduce the heat and let the curry cook for another 10 minutes, or until the vegetables are tender. Season with salt-free seasoning blends or herbs to taste.

8. Serve: Serve the curry over low-sodium rice or with whole grain bread, garnished with fresh cilantro if desired.

Tips for Seniors with Dietary Restrictions

• Monitor Sodium Intake: Use low-sodium ingredients and seasonings to keep the dish healthy.

• Choose Gentle Vegetables: Opt for vegetables like carrots, bell peppers, and peas, which are easy to digest.

• Consult a Healthcare Professional: Always consult with a healthcare provider or dietitian to ensure the recipe aligns with your specific dietary needs.

This vegetable curry is not only delicious but also tailored to support overall health. Enjoy it as part of a balanced diet, and don't hesitate to reach out to a healthcare professional for personalised advice. Happy cooking!