Hot Beef and Potato Curry

Makes 4 serves

2 tsp polyunsaturated vegetable oil1 large onion, finely diced3 cloves of garlic2 tsp minced chilli2 tsp turmeric1 tsp ground cumin1 tsp ground coriander1 tsp coriander seeds250 g trim beef fillet, diced2 large potatoes, peeled and diced100 g green beans, chopped1 beef stock cube50 mL lemon juice1/2 cup water1 tsp cornflour, mixed with about the same amount of water to make a pasteSalt and pepper to tastePour the oil into a non-stick sauce pan. Add the onion, garlic, chilli and spices and cook until the onions are soft and you can smell the aroma of the spices.Add the beef and fry until browned on all sides to seal in the juice.Add the potatoes, green beans, stock, water and lemon juice.Cover and cook for about 40 minutes or until the meat is tender. You may need to add water if the curry becomes too dry.When the meat is tender, add the cornflour mixture to thicken the juices.Cook for a further 5 minutes.Serve hot.

Preparation time: 15 minutes
Cooking time: 1 hour
Difficulty rating: Easy

Tips

Serve this curry with brown rice for a tasty, fibre-rich meal. Wholegrain cereals like brown rice contain more fibre than processed grains like white rice and bread. Fibre should be eaten every day and is used by the gastrointestinal system to digest food;Serve with a cucumber, mint and yoghurt side salad. It's delicious and you'll also be adding vitamins and minerals to keep your body healthy, and calcium for healthy teeth and bones. Individuals who have trouble consuming enough calcium each day should try to add calcium to every meal, especially those with increased calcium requirements, including: If you're cooking for someone who follows a gluten-free diet (e.g. a person with coeliac disease), check the package label to ensure the cornflour you use is wheat free.Reduce the amount of chilli if you're cooking for kids or want a spicy curry that's not hot.When shopping, choose beef with no visible fat.

Nutritional analysis per serve:

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

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Sweet Potato and Date Salad

Serves 1

1 cup (100 g) sweet potato (kumara), diced in 2 cm chunks1 small tomato1 small can (175 g) tuna in olive oil 1 red capsicum6 dried dates (amount of dates can be changed, please see tips)2 stalks of celery 6 roasted almonds50 g feta cheese Balsamic vinegar 1 tsp extra virgin olive oil Fresh coarsely ground black pepper to tasteSteam the sweet potato with a little water in the microwave or on the stove. Drain the tuna. Roughly chop the capsicum, celery, almonds and tomato.Remove seeds from dates and cut into quarters. Add all of the above ingredients to a bowl.Crumble the feta cheese on top. Add a dash each of balsamic vinegar and olive oil.Add ground black pepper to taste. Toss the ingredients in the bowl so that the dressing is distributed evenly.Enjoy!

Preparation time:?15 minutes
Cooking time:?5 minutes
Difficulty rating:?Easy

Tips

To reduce the amount of sugar or firbre in the recipe, use a smaller amount of dates.?Serve with your favourite wholegrain bread for a healthy meal with extra fibre. Fibre is an important micronutrient found in whole grains. It is used by the gastrointestinal system to help with digestion.Substitute celery for other greens like baby rocket or spinach leaves, or add other greens in addition to celery. Green leafy vegetables are an excellent source of vitamins and minerals which are important for maintaining healthy eyes, skin and sperm, as well as maintaining good general health.Choose tuna or salmon canned in water, with no added salt, for a healthier option. You could also use fresh salmon or tuna steaks.If you eat other meat or protein-rich meals in the same day, reduce the amount of tuna you add to this recipe. This will ensure you do not exceed the recommended intake of protein-rich foods in a healthy, balanced diet.Use low-fat feta or another low-fat cheese to reduce the fat and calorie content of the recipe. Reducing fat intake is an important component of improving your diet.Rinse the rocket and spinach leaves in cool water with a sprinkling of sodium bicarbonate added to the water. This helps to remove any sand.

This healthy salad was designed in Lisa's kitchen in Gwelup, WA.

Nutritional analysis per serve:

For more information on nutrition, including information on?types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see?Nutrition.?

View the original article here