Creamy curries are great for children, just reduce the curry powder or use a mild version if they are not used to spiced food. Don’t be frightened to feed children spicy food, many do love the taste.
The chickpeas do offer plant protein but if you wish to add meat, substitute 200 – 300g of veg for meat; try chicken, turkey or pork.
Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.
Green beans, peas and beans are all legumes with a high protein content essential for all structures in the body to rebuild itself. They contain B vitamins to unlock energy from food and a healthy blood and immune system, vitamin C; helping to absorb iron, create healthy skin, teeth and bones and immune system, vitamin K; used by the body to form blood clots and help wounds heal and like all vegetables are full of soluble fibre. Soluble fibre helps to control and lower blood cholesterol, prevent strokes and heart disease.
Carrots are an excellent source of antioxidant carotene compounds which protect against heart disease and certain cancers and promote good vision. They are also a source of vitamin C, E, calcium and potassium as well as soluble fibre.
Peppers also contain antioxidant carotenes and a rich source of vitamin B6, C and E. The brighter the colour, the higher the nutrients like most vegetables.
Chickpeas are high in folate, magnesium, protein, magnesium, iron, calcium, potassium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with arthritis. It also helps with nausea.
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