by Feeling Great | Jun 4, 2023 | Dinner Recipes
Massaman Curry with Pumpkin & Fish – A Nourishing Comfort Food
This rich and flavorful Massaman curry has the perfect balance of heat and spice without being overwhelming. It’s warm, creamy, and packed with nutrients, making it an excellent comfort food for winter.
Why This Curry Is Good for You
This dish is not only delicious but also loaded with health benefits:
- Chili, garlic, and cardamom – Support digestion and relieve gastrointestinal discomfort.
- Pumpkin – Packed with carotenoid antioxidants to strengthen the immune system.
- Fish – A great source of protein and omega-3s, which reduce inflammation, support brain health, and promote heart health.
- Black pepper – Contains piperine, which enhances digestion and fights inflammation.
Massaman Curry Recipe (Serves 4)
Ingredients
Curry Base:
- 120g Massaman Curry Paste (recipe below)
- 200ml coconut water (see notes)
- 400ml pumpkin seed milk (or almond, rice, or soy milk)
- 400ml vegetable stock
- 320g roasted pumpkin, puréed
- 120g diced onion
- 40g cashew nuts, chopped
Protein Options:
- 600g chicken breast, prawns, organic tofu, tempeh, or firm white fish
- Or swap for plant-based protein sources like lentils, green peas, or mung beans
Seasonings:
- 2-3 tbsp tamarind paste (or lime juice)
- 3-4 tbsp tamari soy sauce (adjust to taste)
- 1-2 tsp honey (optional)
- Freshly ground black pepper
How to Make This Nourishing Curry
- Prepare the Curry Base: Purée half the roasted pumpkin until smooth.
- In a large pan, combine Massaman Curry Paste, coconut water, pumpkin seed milk, vegetable stock, pumpkin purée, and onions.
- Simmer for 10 minutes over low heat, stirring occasionally. The pumpkin purée thickens the sauce.
- Put in half the seasonings, mix well, then taste and adjust as needed.
- Add your choice of protein. If using fish, simmer for 5-6 minutes or until fully cooked.
- Gently stir in the remaining roasted pumpkin chunks. If the pumpkin is fresh from the oven, arrange it in serving bowls instead.
- Divide the curry into bowls, top with cashew nuts, and garnish with Thai basil, coriander, or spring onions.
- Serve immediately and enjoy!
Massaman Curry Paste Recipe (Serves 4)
For the best flavor, make this authentic Massaman curry paste from scratch.
Ingredients
- 20g dried red chili, seeds removed (7–8 pieces)
- 20g garlic (6 cloves)
- 50g shallots (about 1 small shallot)
- 1 lemongrass stalk, white part only
- 2 tsp ground cardamom
- 2 tbsp cold-pressed coconut, olive, or macadamia oil
- 2 clove pods, smashed
Directions
- Chop the chili, garlic, shallots, and lemongrass into small pieces.
- Smash cardamom pods and cloves using a mortar and pestle.
- Blend all ingredients in a high-speed blender or pound together until smooth.
- Store in an airtight container in the fridge for up to 2 weeks.
Helpful Notes & Variations
- Richer Flavor: Replace coconut water with coconut milk for a creamier texture.
- Swap the Pumpkin: Use roasted sweet potato instead.
- Make It Vegan: Opt for tofu or plant-based proteins instead of meat or fish.
- Extra Heat: Add fresh chili or a pinch of cayenne pepper.
Final Thoughts: A Hearty & Healthy Dish
This Massaman curry with pumpkin and fish is rich, nourishing, and packed with immune-boosting ingredients. It’s the perfect comfort food for winter, full of warming spices and healthy fats.
Tried this recipe? Share your experience in the comments! If you love it, pass it along to friends and family!
by Feeling Great | May 26, 2023 | Dinner Recipes
Spicy Beef Chili: A Hearty & Flavorful Classic
A Nourishing Spicy Beef Chili One-Pot Meal
This Spicy Beef Chili is rich and comforting packed with bold flavors, protein, and wholesome ingredients. It’s not only quick and easy to make, but also perfect for meal prep. Store leftovers in the fridge for 2–3 days or freeze for a convenient meal later.
What makes it great? Lean beef and beans provide essential protein to support muscle growth and tissue repair. The combination of capsicum, carrots, and tomatoes adds antioxidants that help strengthen the immune system.
To balance the heat, avocado and lime add a refreshing, cooling touch. Plus, avocado contains vitamin E and healthy fats that help reduce inflammation—great for recovery after a workout!
Here’s a Comforting Spicy Beef Chili Recipe Serves 4
Ingredients
- 1 onion, finely diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 large carrot, grated
- 2 celery sticks, sliced
- 250g lean mince (beef, chicken, or game meat) (see notes for a vegetarian option)
- 1 red capsicum, chopped
- 2 tablespoons tomato paste
- 400g tomato puree
- 400g cooked red kidney or adzuki beans, drained
- 125g cherry tomatoes, halved
- 100g baby spinach leaves
- 1 avocado, chopped
- 1 bunch coriander, chopped
- 1 lime, cut into wedges
- Chopped red chili, to taste
Method
- Heat a large pot over medium heat. Sauté the onion, carrot, and celery for about 3 minutes until softened.
- Stir in the cumin, paprika, and mince. Cook for 5 minutes, breaking up the meat until browned.
- Add capsicum, tomato paste, tomato puree, and beans. Pour in 2 cups of water and bring to a simmer.
- Reduce heat and simmer for 30 minutes, stirring occasionally, until thickened.
- Season with salt and pepper, then add cherry tomatoes.
- Fold in spinach and coriander just before serving.
- Spoon into bowls and top with chopped chili, avocado, and a squeeze of lime.
Serving Suggestions & Notes
Enjoy this dish on its own or serve it with steamed green vegetables, brown rice, or quinoa.
Vegetarian Alternative: Replace the mince with extra beans, lentils, or chopped tempeh for a plant-based version.
If you like more spicy recipe, try this Eggplant Stir Fry with Spicy Peanut Sauce or this dinner recipe Thai Calamari Salad Dish give it a try and let me know your favorite way to enjoy chili in the comments below!
Book Here for a session with me and let’s make you a personalised health plan.
by Feeling Great | May 25, 2023 | Body, Mind
How to Stop Eating Junk Food and Lose Weight – 10 WAYS TO CURB CRAVINGS FOR BAD FOODS
Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong
On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..
ohhhh a couple of people may be interested in this.
Well…..that is 5,778 people to be exact.
So I am guessing this is what you would like to hear more about.
Well here it is….
How to Stop Eating Junk Food and Lose Weight – 10 Ways to curb bad food cravings?
1. Get rid of the junk food out of your house
Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.
2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)
Fibre keeps you fuller for longer & kills all your sugar cravings.
Munch on a carrot, nibble on an apple.
It also helps you lose weight faster by filling up your stomach quicker so making you eat less.
3. Make sure 30% of your diet is protein
This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.
Like fibre, protein keeps you satisfied for longer because ……
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).
4. Drink more water
When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.
Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.
6. Get fibre, protein and water at every meal to …
Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.
So you will eat more and gain more weight.
For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.
The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.
7. Don’t get stressed out – relax more.
When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.
8. Use this phrase to stop cravings – “I DON’T EAT THAT!”
9. Eat after a workout
If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.
Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.
10. Understand why you go on a binge & plan appropriately
I hope this helps to demystify the subject just a little.
Let me know if it proves to be useful.
Would love to hear your story.
Just send me an email or comment on my Facebook page.
by Feeling Great | Mar 23, 2023 | Dinner Recipes, Recipes, Vegetarian Recipes
Quick & Easy Eggplant Stir-Fry with Spicy Peanut Sauce
A Flavorful, Satisfying Vegan Eggplant Stir-Fry with Spicy Peanut Sauce
This Eggplant Stir-Fry with Spicy Peanut Sauce is packed with bold flavors, wholesome ingredients, and a creamy peanut sauce that ties it all together. It’s a quick, nutritious meal that’s perfect for busy days or when you’re craving something hearty and warming.
Why You’ll Love This Dish
- Vegan & Protein-Packed – Tempeh and peanut sauce make this a satisfying plant-based meal.
- Rich & Savory Flavor – The combination of garlic, ginger, and tamari enhances the depth of taste.
- Quick & Easy – Ready in under 30 minutes, making it ideal for weeknights.
Ingredients
For the Stir Fry
- 1 block tempeh, diced
- 1 medium eggplant, chopped
- 2 cloves garlic, minced
- 1 sweet onion, diced
- 1 head broccoli, cut into florets
- 2 cups mushrooms, sliced
- 2 tbsp coconut oil for sautéing
For the Spicy Peanut Sauce
- 2 tbsp organic peanut butter
- 2 tbsp apple cider vinegar
- 2 tbsp tamari (gluten-free soy sauce)
- 4 tbsp extra virgin olive oil
- 1 clove garlic
- 1/2-inch ginger, peeled
- 1/8 tsp cayenne pepper
Optional Sides: Serve with organic brown rice or quinoa for extra protein.
How to Make Eggplant Stir-Fry with Spicy Peanut Sauce
- Prepare the Stir Fry: Heat coconut oil in a large skillet over medium heat. Add garlic, onions, mushrooms, and cabbage. Cook for 5-7 minutes until softened.
- Add tempeh, eggplant, and broccoli. Stir occasionally and cook for another 5 minutes. Turn off heat, cover, and set aside.
- Make the Peanut Sauce: Blend all sauce ingredients in a high-speed blender until smooth.
- Combine & Serve: Pour the sauce over the stir-fry, mix well, and enjoy!
Final Thoughts: A Wholesome, Quick Dinner
This easy eggplant stir-fry is a delicious, plant-based meal packed with protein, fiber, and flavor. Serve it on its own or with your favorite grain for extra satisfaction!
Tried this recipe? Let us know how it turned out in the comments!
by Feeling Great | Mar 3, 2023 | Vegetarian Recipes
Tempeh Salad with Miso-Mustard Dressing
A Crunchy & Flavorful Plant-Based Tempeh Salad Dish
This tempeh salad with tangy miso-mustard dressing is bursting with flavor and texture. It’s a perfect meal for vegetarians or anyone looking to reduce meat while still enjoying a protein-rich dish.
The combination of crisp snow peas, shredded cabbage, and mizuna creates a refreshing crunch. Meanwhile, savory, marinated tempeh adds a deep, earthy taste. Drizzled with a bold miso-mustard dressing, this salad is both nourishing and delicious.
Marinated Tempeh Salad Recipe
Ingredients:
- 2 tbsp apple cider vinegar
- 2 tbsp tamari (or soy sauce)
- 2 tbsp water
- 1 tsp grated ginger
- 1 tsp sesame oil
- 250g tempeh, sliced into thin strips (0.5cm or thinner)
- 2 tsp coconut oil (for frying, optional)
Instructions:
- In a bowl, whisk vinegar, tamari, water, ginger, and sesame oil.
- Place tempeh in a shallow dish and pour marinade over it. Let sit for 2–3 hours or overnight in the fridge.
- For frying: Heat coconut oil in a pan over medium-high heat. Cook each side for 4 minutes until golden.
- For baking: Preheat oven to 190°C (375°F). Bake for 25 minutes, flipping halfway.
Snow Pea, Cabbage & Mizuna Salad
Ingredients:
- 160g snow peas, trimmed
- 2 cups shredded red cabbage
- 1 cup shredded carrot
- 2 cups mizuna (or other leafy greens)
- 2 green onions, thinly sliced
- ¼ cup chopped fresh coriander
Miso-Mustard Dressing
Ingredients:
- 2 tbsp mellow white miso
- 1 tbsp Dijon mustard
- ¼ cup olive oil
- 3 tbsp lemon juice
- 1 small garlic clove, minced
- 1 tbsp maple syrup
Instructions:
- Boil snow peas for 30 seconds. Rinse under cold water and cut into halves or thirds.
- Combine all salad ingredients in a bowl.
- Blend or whisk together miso, mustard, lemon juice, oil, garlic, and maple syrup until smooth.
- Toss salad with dressing and top with warm tempeh.
Final Thoughts
This salad will help you feel full and energized throughout the day! Enjoy fresh & share with friends! For more Salad Recipe, you can check this Summer Salad recipe! If you’re interested with Vegetarian recipe, you can try Chickpea with Spinach and Mushroom Curry, we love to hear your experience!
CLICK HERE to book a consultation with me.
