Tuesday, November 6, 2012

A nutritious recipe for mashed potato

The following is a recipe for an energy and iron boosting mash potato; for one person. Increase ingredients as required for more people, who may be prepared to consume a high green iron mash potato:
Cut 3 small or 2 medium sized unpeeled potatoes into chunks and dunk into boiling water. Adding vitamin C to boiling water is reputed to conserve the vitamin C more efficiently. Let simmer until the potato is soft. Then add finely chopped onion rings of about a handful (or less if you want a more mundane final taste). Turn up the heat to let it simmer for about a few minutes. Then let it cool.
Add finely chopped or shredded pieces of 2 or 3 spinach leaves. The mixture should have little water left in with the potatoes. If there is significant water then the final mixture will be runny and more of a soup than mash potato. Then mix all in a blender.
Add a pinch of salt for a more salty taste (for anyone with blood pressure concerns rather do avoid the added salt). Do rather add herbs of sweet basil or parsley or even a little grounded black pepper to the final mixture, for additional flavor. Depending on how much onions were added, the onions alone should provide adequate taste.
Serve hot (warm it up) or cold. This can be eaten as a high energy meal as the potatoes will be supplying ample carbohydrates. It will contain negligible fat. This is a great meal for anyone seeking to obtain more iron in their diet, support cardiovascular health and to boost energy.

Spicy Thai Coconut Curry - VEGAN

12 oz. light coconut milk
12 oz. coconut cream
2 cups vegetable broth
1/4 cup Thai red curry paste
1-2 Tbsp. powdered ginger
4 cloves garlic, minced
1/4 yellow onion, diced
2-3 stalks lemon grass, diced
1 large red bell pepper, cut into strips
6 large carrots, diced
24-oz. bag frozen peas
1 lb. firm tofu, pressed and cut into cubes
12-15 fresh basil leaves, torn
Sriracha sauce, to taste
Rice noodles (optional)
Sea vegetables (optional)
Faux chicken (optional)

Combine the coconut milk, coconut cream, and broth in a large pot over medium heat.
Stir in the curry paste, ginger, garlic, and onion. Bring to a boil.
Reduce to a simmer and add the remaining ingredients.
Serve with steamed rice or as a soup.
Makes 12 servings