Recipes For Visionary Success…Posted on: 31 July 2009 by Gareth Hargreaves
There’s noting better for the body – including the eyes – than eating a plateful of colourful vegetables according to Anjum Anand.
To help you spice up your plate, Anjum Anand shares her thoughts on how to enrich your palette with antioxidant-packed colours.
Food rich in antioxidant vitamins:
- Green leafy vegetables such as spinach
- Green beans and peas
Coconut Mackerel Curry
This is a gorgeous curry from Chennai, full of flavours that are then tamed by the coconut. It is a coastal dish and proud of it. Mackerel is a very popular in the south of India and is used regularly in coconut curries with tamarind to balance the flavours. Cut it into steaks as these keep the fish together and the bones add flavour to the gravy. Serve with rice – nothing else is needed.
Preparation Time: 10 minutes
Cooking Time: 22 minutes
- 3 tbsp vegetable oil
- ½ tsp fenugreek seeds
- 1 tsp cumin seeds
- 25 curry leaves, torn
- 2 medium onions, peeled and roughly chopped
- 2 medium tomatoes, roughly chopped
- 5 large cloves of garlic, peeled and roughly chopped
- 8g fresh ginger, peeled and roughly chopped
- 1 tsp turmeric
- ¾ - 1 ½ tsp red chilli powder
- 1 tbsp coriander powder
- 350ml water
- 450g-500g whole mackerel, cleaned and cut into steaks 2.5cm thick
- 3-5 green chillies, left whole
- 1 ½ tsp tamarind paste, or to taste
- 250ml coconut milk
- Salt, to taste
- Heat the oil in a large non-stick saucepan. Add the fenugreek, cumin seeds and 10 of the curry leaves and fry for 10 seconds. Add the onions and cook for about 6-8 minutes until golden.
- Meanwhile, puree together the tomatoes, garlic, ginger and powdered spices. Add to the pan and cook for 8-10 minutes over a high heat or until you can see little droplets of oil on the sides of the masala. Add a splash of water at any point, if necessary.
- Add the water, bring to the boil and then add the fish, green chillies and remaining curry leaves. Bring back to the boil and cook for 3-4 minutes. Stir in most of the tamarind paste, but leave a little to add later.
- Once the fish is cooked, add the coconut milk. Stir in well, taste and adjust the seasoning and sourness (adding the remainder of the tamarind paste if necessary) and then add more water if you prefer a thinner curry.
This pilaff works well as part of any north Indian meal. The spices give it a wonderfully rounded flavour and the spinach provides a velvety texture. The fact that it is really good for us is almost an afterthought.
Preparation Time: 35 minutes
Cooking Time: 24 minutes
- 2 tbsp vegetable oil
- 1 bay leaf
- 2 black cardamom pods
- 6 black peppercorns
- 1 tsp cumin seeds
- 1-2 green chillies, forked but left whole
- 1 small onion, peeled and chopped
- 300g cooked basmati rice (cleaned several times, soaked in cold water for 30 minutes and cooked)
- 200g baby spinach leaves, wilted in a pan and pureed
- 2-3 tsp lemon juice
- Salt, to taste
- Heat the oil in a large saucepan, add the whole spices and green chillies and cook for 20 seconds.
- Add the onion and cook for about 4 minutes until translucent.
- Stir in the rice, spinach, salt and stir-fry to heat through.
- Just before serving, add the lemon juice to taste.
About Anjum Anand
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Anjum Anand grew up in London, but has lived in Geneva, Paris and Madrid. After graduating with a degree in European Business, she developed her interest in Indian cookery.
Having worked in trend-setting restaurants such as Café Spice in New York and the Mondrian Hotel in Los Angeles, Anjum established herself as the architect of Indian recipes catering for the health-conscious cook. Anjum regularly presents BBC 2’s ‘Indian Food Made Easy’, and has published three books on healthy Indian cooking.
Recipes previously featured in Anjum’s book ‘Indian Food Made Easy’ (Quadrille, 2007), and supplied courtesy of Anjum Anand.
For further information, visit www.anjumanand.co.uk.
This article was produced for Eye Spy – Bausch & Lomb’s new guide to eye health and beauty. For a free copy of ‘Eye Spy’ or for more information about Bausch & Lomb and its range of products for good eye health, contact 01748 828781, email firstname.lastname@example.org or visit www.bausch.co.uk.
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