Foods To Support The Immune System - Immune Supporting Prawn Curry

30 Nov

Foods To Support The Immune System - Immune Supporting Prawn Curry

Serves 4

A versatile and simple curry packed with powerful antibacterial and antiviral garlic and ginger along with juicy prawns that are a rich source of zinc, a mineral that strengthens immune cells to fight infection.

Curry paste:

  • 2 shallot onions, peeled and halved
  • 1/2 or 1 chilli, chopped
  • 1 inch piece of ginger, peeled
  • 2 cloves garlic, peeled
  • 1 inch piece of fresh turmeric
  • 1 stick lemongrass, sliced
  • 1 tbsp tomato puree or 6-8 fresh cherry tomatoes
  • 1-2 tbsp mild curry powder (or 1/2 tsp each of ground cumin and ground coriander)
  • Handful of fresh coriander
  • 1 tbsp coconut oil
  • Salt & black pepper

For the curry:

  • 500g raw prawns (frozen is fine)
  • 10-12 cherry tomatoes, quartered
  • 1 can coconut milk (or full fat plain yoghurt)
  • Juice of 1 lime
  • Small bag fresh spinach
  • Lime, toasted flaked almond and fresh coriander to serve

For the curry paste, place all ingredients in a food processor and blitz until a smooth paste forms. Add some water if it seems too stiff.

Place the paste in a heavy based pan and fry gently for about 10 minutes until the flavour is released. Add the chopped tomatoes and reduce for around 10 minutes.

Add the coconut milk and simmer for about 15 minutes. Then add the lime juice, spinach and prawns and simmer until the prawns turn pink. Serve with brown rice and topped with toasted almonds and fresh coriander.

Chef tips:

  • Add fresh spices - toast cumin seeds, coriander seeds, fenugreek seeds, mustard seeds and peppercorns. Grind in pestle and mortar.
  • Instead of prawns use chicken or salmon or even add some mushrooms and roasted sweet potatoes.
  • Store the curry paste in a jar in the fridge. It will keep for around 2 weeks.

Nutritional benefits:

  • Turmeric: the spice of the moment finding itself in everything from lattes and curries! It contains curcumin that is a powerful antioxidant and has seen to ease inflammation in scientific studies. It’s important to pair turmeric with black pepper and a source of fat as these help with the curcumin absorption.
  • Garlic & ginger - both amazing anti-bacterial, anti-viral and anti-inflammatory agents, both are fabulous for supporting the immune system.
  • Prawns - a great low fat protein as well as a good source of the mineral zinc which is vital for the functioning of the immune system. As well as being antimicrobial, zinc is used by our white blood cells to strengthen the way in which our immune system fights any pathogens they encounter and it keeps the taste buds healthy.
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