‘Tis the season, and I’m sure you’re all looking forward to stuffing your faces with outrageous volumes of turkey and roast potatoes on Christmas Day (which is perfectly OK, because you’re ‘bulking’ right?) However, before you let the waistband completely loose, here are some ideas for carbohydrate accompaniments to your meals which will ensure that, for now, dishes remain nutritious yet tasty.
All of these recipes are great cooked in coconut oil to get some good quality fats in – although admittedly this isn’t the cheapest ingredient, so any equivalents such as olive oil will do the trick.
Bombay Sweet Potatoes
These are a great way to get loads of flavour into a healthy meal, and make a change from the more obvious choices of mashed sweet potato, or sweet potato wedges. All they need is some lean meat and green vegetables to make a perfectly rounded meal.
- Sweet potatoes, peeled and diced
- Tinned tomatoes
- Tomato puree
- Ginger
- Onion
- Garlic
- Low fat coconut milk or equivalent
- Spices: cumin, coriander, paprika, fenugreek, turmeric, chilli (or simply use some garam masala if you don’t have all these spices)
- Cinnamon stick
Puree the onion, garlic and ginger to make a paste (alternatively finely dice).
Fry the diced sweet potatoes, turning every now and then. Once caramelized, add the onion, garlic and ginger puree, along with the spices, and fry for a few more minutes.
Add tomato puree, tinned tomatoes and coconut milk to make a sauce (be careful it is not too thin; it is better to add more liquid later if needs be), along with the cinnamon stick and cover.
Simmer until potatoes are tender.
Improved by stirring in some fresh chopped coriander if available.
Rice and peas
A classic Jamaican dish, made healthier by using brown rice, low fat coconut milk, and frying in coconut oil. Extremely easy to make, perfect with some jerk chicken/salmon, and a mango and pineapple salsa.
- Brown rice (preferably, white is fine)
- Kidney beans
- Low fat coconut milk or equivalent
- Garlic
- Spring onion / onion
- Cinnamon stick
Gently fry some sliced spring onions and garlic, then stir in the rice. Add enough liquid from the kidney bean tin and coconut milk up to make up roughly double the volume of rice (it is best to measure both with a mug), add the cinnamon stick, cover, and simmer until cooked (roughly 30 minutes).
Spicy Rice
Again, an extremely easy recipe, and great for leftover boiled rice. Similar to what you might order at Nando’s, but so much better – obviously. Feel free to be a bit creative with spices etc. – with this dish you can’t really go far wrong.
- Boiled rice
- Diced onion
- Garlic
- Soy sauce
- Cumin, Paprika, Chilli Powder
- Fresh Chilli
- Fresh Corriander
Fry the onion + garlic for a bit, add the rest of the ingredients in and fry a little more. It really is that simple!
Dal
A traditional vegetarian curry, packed full of great carbs. Great with some white fish on the side for a well-balanced meal. Just be sure to make enough to supplement the next recipe!
- Onion
- Garlic
- Ginger
- Yellow dried split peas/chana dal
- Stock (optional)
- Garam masala/any Indian spices
- Tinned tomatoes
- Cumin seeds, fresh chilli
- Cinammon stick
Boil the split peas for about 40 minutes until tender, drain.
Puree garlic, onion and ginger, and gently fry. After a couple of minutes add spices and continue to fry.
Add the lentils, along with the stock and cinnamon stick and simmer.
Eventually the split peas will begin to break down (maybe 30 minutes). Continue to cook and stir at this point until a thick sauce is formed. Add liquid to get consistency to liking, and season. Again, made perfect with some chopped fresh coriander.
Masala Dosa
A fantastic traditional dish in India – savoury pancakes. What’s more, these can be made using any leftovers from the dal curry. Fill with whatever you like- try chicken, spinach, mango chutney and yoghurt. You could even pad it out with any leftover Bombay potatoes.
- Leftover dal
- Gram Flour
- Milk
- Small amount of baking powder
Mix the ingredients to make a thin pancake batter. Fry a thin layer of the mixture in a large frying pan, and turn over when set. Then stuff with whatever filling you like and roll up.
Hopefully there are some useful ideas here to spice up your diet, whether in the couple of weeks remaining before the Christmas carnage ensues, or in the new year when you’re getting right back on that health kick. For now, I wish you a Merry Christmas and a Happy New Year!