January is a time of cleansing, restoration and rejuvenation. A time to hunt down some healthy recipes and get inspired to nourish the body with healing foods.
I especially love to include sulphur rich vegetables in my cleansing dishes. These include the cabbage family. These are often referred to as cruciferous or brassica vegetables. They include vegetables like kale, broccoli, cauliflower, Brussels sprouts, cabbage, radishes, and turnips.
These sulfur-rich, cruciferous veggies increase the production of antioxidant and detoxification enzymes, and stimulate the production of glutathione (a vital antioxidant) for liver cleansing. In short, this involves assisting the liver in breaking down toxins so they can be more easily expelled. Some of these veggies, including cabbage, also have diuretic properties helping to rid the body of excess liquid, carrying toxins along with it.
The onion family, known as alliums, are also sulphur rich and supportive of detoxification. These vegetables include both red and yellow onions, garlic, leeks, scallions and shallots. They have been used historically in many cultures because of their medicinal properties.
Image by Jakub Kapusnak
Additionally the Mushroom Family.
Mushrooms have been used medicinally in Asia for thousands of years. They are rich in sulfur, B vitamins, minerals and compounds not found in other foods. Components of the cell walls of mushrooms contain unique compounds which support the body’s natural defenses by balancing the immune system.
My recipe below provides a tasty combination of these healing vegetables.
Ingredients:
Serves 4
Ingredients
· 1 tbsp black mustard seeds
· 10 fresh or 20 dried curry leaves
· 150g/5½oz shallots, finely sliced
· 3 large garlic cloves, 2 finely sliced and 1 crushed
· 40g/1½oz ginger, peeled and finely chopped
· 30g/1oz fresh coriander, stalks finely sliced, leaves roughly chopped
· ½–1 red chilli, finely sliced
· 2 tsp ground turmeric
· 2 x 400ml tins coconut milk
· 150ml/5fl oz vegetable stock or water (I use Kallo stock cubes)
· 600g/1lb 5oz sulphur rich vegetables (such as kale, cabbage, cauliflower florets, button mushrooms, Shiitake mushrooms, Brussels sprouts, cavolo nero, chard, spinach) plus a handful of baby sweet corns sliced in half
· 40 g Pistachio nuts - shelled
1 lime, juiced
· salt and freshly ground black pepper
Optional - cooked Wild/ basmati rice or naan breads, to serve
How to:
Using a large pan on a low heat, warm the oil and add the mustard seeds. When they begin to pop, it is time to add the curry leaves. Fry for 30 seconds.
Now add the shallots, 2 cloves of garlic, ginger and coriander stalks, and season with salt and pepper. Cook for about 10 minutes, stirring often, or until the shallots soften.
Once softened, add some chilli (enough to meet the needs of your taste buds) and turmeric. Cook for a further minute before stirring in the coconut milk and vegetable stock (or water). Bring to a simmer and cook for five minutes to allow all the flavours to develop. Taste and add salt and freshly ground black pepper if needed.
Add the vegetables (except mushrooms) and slowly bring back to a simmer. Cook for five minutes, then take off the heat and stir through the coriander leaves and add the mushrooms so they remain firm. In the last few minutes of cooking add the lime juice and the last garlic clove (crushed) and stir through. This gives you an added immune boost and a flavour sensation.
Sprinkle of the pistachio nuts for added texture.
Works as a standalone lunch bowl but can also be served hot with rice or naan breads to mop up the delicious sauce.
