Real Food Friday Feast - Chicken Curry

It's chilly today! I can't complain though. I guess it had to happen at some point. We've been really spoilt this year with lovely warm days to make up for the, only slightly cooler, nights. Usually, by this time of year, winter has firmly dug in its heels. But Autumn seems to be fighting our cause;) Today, though, I can feel the chill and I think the brief respite may be ending.

What better meal to make on a chilly day, then a delicious curry? I LOVE curry. In fact, I have a bit of a reputation in my family for my chicken curry;) My mom has been known to plan meals LONG in advance of a Durban visit and, before I even leave Johannesburg to head down the hill, I will get a call saying, "We all thought it would be a nice idea if you could make your chicken curry for dinner on the Friday..."

I am a big curry fan, there's no question! And, in winter, I make it as often as possible because it is so warming and it's also so nutritious and just plain delicious. But why are curries so good for you? Well, have a look at what goes into them:

Turmeric:

• This amazing spice has been used for over 2 500 years in India. It is an natural antiseptic and anti-bacterial agent. 
• It's an excellent cancer fighter, particularly breast cancer. It literally causes melanoma cells to "commit suicide" and it reduces the bad side effects of chemotherapy while boosting the positive healing effects of the chemotherapy. It also stops the growth of new blood vessels in tumours
• It reduces the risk of childhood leukemia
• Its a natural liver detoxifier
• Preliminary tests have shown that it may prevent and slow down the progression of Alzheimer's Disease
• It is a potent anti-inflammatory that works just as well as any anti-inflammatory medication, but without the side effects and has been used successfully to treat arthritis and rheumatoid arthritis
• It slows the progression of multiple sclerosis
• It is a natural painkiller
• It may help fat metabolism and weight management
• The chinese use it to treat depression
• Helps treat inflammatory skin conditions

Cumin:

• This strong, but delicious tasting spice adds lovely flavour to any meal and has also been part of Ayurvedic medicine for thousands of years. 
• Cumin extract was more effective at reducing blood glucose than glibenclamide, an anti-diabetic medication
• It lowers total cholesterol, triglycerides, and pancreatic inflammatory markers.
• It's proven to strengthen the immune system
• It increases bone density, thereby preventing osteoporosis
• It protects the liver
• It is a potent antioxidant which means it cleans out free radicals

Cardamom:

• It is considered the queen of spices second only to black pepper, which is considered the king of spices!
• It improves digestion and helps with stomach cramps and bloatedness
• It has detoxifying properties
• It improves blood circulation to the lungs and can be helpful for the prevention of spasms and convulsions brought on by asthma or bronchitis
• It relieves stomach acidity and heartburn
• Helps halitosis
• Reduces nausea
• Treats mouth ulcers
• Treats urinary tract infections

Ginger:

• Ginger is a root that adds delicious flavour to so many dishes but it is also a medicinal marvel!
• It's antibiotic effects are exceptional. It has proven to be superior to antiobiotics in fighting bacterial infections
• It can kill cancer cells, particularly in aggressive cancers like breast, lung, ovarian and skin cancer
• It is anti-fungal and, where medicine-resistant strains of fungus are evolving, and managing to beat medication, ginger has proven to be more than capable of fighting the superbugs
• It can resolve brain inflammations
• It is very good for digestive issues including ulcers and acid reflux and can actually prevent ulcers from forming
• It treats and prevents diabetes
• It is a POTENT anti-inflammatory even in chronic cases of arthritis, cancer and prostate disease. It has also proven to be successful with gout.
• It is well known that ginger reduces nausea caused by motion sickness and morning sickness and even chemotherapy
• It prevents the toxic effect of all sorts of chemicals ranging from pesticides to MSG to chemotherapy, protecting the liver and kidneys. For this reason it has also proven effective in treating non-alcoholic fatty liver disease which is on the rise due to the increase in corn syrup as a sweetener.
• It's proven effective in treating heartworm in dogs
• It as proven AS effective as ibuprofen in reducing period pains
• It reduces the side effects of radiation poisoning

Garlic:

• We all know, and love, the flavour that garlic adds to dishes, I WISH I could eat it daily because it has a wealth of health benefits but my IBS prevents me!
• It is a powerful antioxidant which cleans up free radicals
• It lowers cholesterol
• It's a natural antiobiotic but it is able to differentiate between the good and the bad bacteria so that you don't lose out on the good ones!
• It is anti-fungal
• It thins the blood which can help reduce blood clotting and clogging of the arteries
• It is a well-known immune system booster and is very effective at treating the common cold
• It lowers blood pressure
• It helps your joints and prevents osteoarthritis
• It is a cancer fighter and also reduces your risk of getting cancer

Capsicum:

• You will probably be more familiar with it's other name, Cayenne pepper.
• It eases digestion, upset stomachs, ulcers, sore throats, spasmodic and irritating coughs, and diarrhea
• It is anti-fungal
• It prevents migraines
• It is an anti-allergen and relieves allergies
• It is anti-inflammatory and is very good for treating joint pain caused by arthritis
• It is very good for blood clots and has been known to reverse the onset of heart attacks if taken in time
• It is a circulatory stimulant which makes it a very good detoxifier
• It's a very good natural preservative and can prevent food contamination from bacteria
• It may help prevent lung cancer and liver tumours
• It supports weight loss by regulating the appetite
• It's good for toothache and gum disease

Cinnamom: 

• You can read all about the benefits of cinnamon in this post!

As an added benefit, studies have found that garlic, cinnamon and cumin can destroy up to 80% of meat-borne bacteria, while ginger can slow bacterial growth by 25%. Knowing all of this, why would you NOT want to eat curry? And in case you are worried about eating hot food, it doesn't have to be hot to have all the health benefits. You can just make it with a lovely spicy flavour and leave out the heat! 

Just be sure to use the REAL spices and NOT Robertsons or the equivalent bought at pick n pay and their ilk. You should always buy non-irradiated spices and unfortunately, all grocery stores only sell irradiated spices. The reason they are irradiated is to increase shelf life and kill any bacteria on them. You may think that's a good thing but the heat also kills ALL the medicinal benefits of the herb or spice and results in the herbs or spices containing carcinogenic chemicals due to the heat treatment. Irradiation exposes them to the equivalent of half a billion chest xrays worth of radiation! That is definitely going into your body and causing all sorts of havoc. Dischem has a nice range of non-irradiated herbs and spices and don't worry about the bacteria! They do clean them, they just do it the RIGHT way.

Chicken Curry Recipe (Serves 6)

500ml bone broth (learn all about bone broth here)

1 kg chicken pieces (preferably on the bone because it adds more flavour and nutritious chicken fat)

2 medium size carrots
1 large sweet potato
1 garlic clove
1 cup coconut milk (Optional if you want a creamy curry)
1-2 teaspoons masala (Any masala will do. The heat will depend on the type. I use "mother-in-law" so it's quite potent;) This is optional if you don't want it too hot and can be increased if you want it hotter)
1/4 teaspoon ginger
1/4 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon turmeric
1/4 teaspoon cayenne pepper (again this is optional if you don't like hot food but try to add SOME as it is very good for you!)
About 10 cardamom pods (these must be broken open and the seeds added to the curry to make the most of the flavour)
Salt to taste (I usually add about 1/2 a teaspoon)

Method (slow cooker):

• Place chicken pieces, carrot and sweet potato in slow cooker
• Fill jug with 1 litre bone broth, add all spices and finely diced garlic clove and stir
• Pour bone broth mix over chicken and veggies
• Replace lid of slow cooker, turn to Auto and leave for at least 12-14hours
• Stir in coconut milk
• Serve with brown rice and a side salad

Method (stove top):

• Place chicken pieces, carrot and sweet potato in pot
• Fill jug with 1 litre bone broth, add all spices and finely diced garlic clove and stir
• Pour bone broth mix over chicken and veggies
• Place lid on pot and bring to high boil
• Turn plate to medium heat and leave to simmer for 2-3 hours, stirring occasionally
• Remove from heat and stir in coconut milk
• Serve with brown rice and a side salad

In case you didn't know, curry gets better the longer it's left which is why the slow cooker is such a lovely option. If you don't have it, I'd suggest leaving it overnight to really sink in and then just warm the next day and eat. It's entirely up to you though! It'll still taste good.

This is just MY method. You can mix and match if you find some spices too strong or have a preference for certain spices. It's not carved in stone at all. You can also alter the portion sizes. I tend to make a huge pot and then we eat it for days;) The reason I serve it with a salad is because you should never eat a cooked meal without something raw. It will put unnecessary strain on your digestive system, and your liver. The raw helps your body to digest the cooked food.

Bon appetit!!