A Formula for a Simple Curry

A post in the Open Sky Fitness Podcast Group by Rob Dionne got me thinking. How many recipes do I use to cook most of my dinners? I realized that rather than “recipes,” I have formulas. At least once a week I use A Formula for a Simple Curry. Honestly, I think we ate curry four times the other week. When your life gets crazy … simplify where you can.

Why a Formula Instead of a Recipe

Give a person a recipe and they can cook tonight. Give a person a basic formula for a simple curry and they can cook for a lifetime, with whatever they have on hand.

Warning

This looks much more complicated than it is. Once you have used the formula once or twice, it will become second nature!

Developing a Formula for Curry

It was harder than I thought to write down my abstract curry formula, even though it’s very logical. I started with my very general dinner formula.

Meat + Veggies + Flavor = A Healthy, Good-Enough Dinner

For example, take my simple Salmon Fajitas.

Meat (salmon) + Veggies (onions and bell peppers) + Flavor (fajitas seasoning) = Healthy Sheet Pan Supper

So, I guess my Formula for Simple Curry goes like this:

1 pound meat + lots of veggies + 2 cups liquid + 1-2 tablespoons spices + bone broth (optional) = Fast, yummy dinner

Meat

Typically, I use wild game hamburger, ground turkey or chicken. I personally don’t like fish curries, but don’t let that stop you from giving it a try! (Lots of people like fish curries; I’m just weird.)

A good general rule, is 1 pound meat -> 1 teaspoon salt added during cooking.

Veggies

My go-to veggie preparation? Roasted! Most nights, we eat some form of roasted veggie. Not glamorous, but I love the way they taste, and silicon mats make for fast preparation and clean up.

Curries are a great way to use up any random veggies hiding in the bottom of your crisper drawer. Just throw it all in there! Extra roasted/steamed/baked/sautéed veggies from the night before? Throw them in there! Often, I make a curry Sunday night to use up anything I didn’t get to that week. This cuts down on food waste.

 

 

Often, at the very end, I throw a few handfuls of spinach or kale into the sauce to get some extra veggies in my simple curry.

Liquid

To make my curry sauce, I typically use full-fat coconut milk. Usually, I have some Homemade Collagen Coconut Milk in my fridge. If I don’t, I’ll use canned.

Lately, I have started to occasionally mix it up with cashew milk.

Spices

Thai Kitchen makes a green curry and red curry paste that I really like. They are made from real ingredients. They also don’t need to be refrigerated until you open them, and then you can keep them in the fridge for a long time.

One or two tablespoons of garam masala and/or curry powder is also a good option. When I add dried spices, I usually add at least a teaspoon of cumin, just because I love cumin.

Bone Broth

Bone Broth is optional but is so good for you! You can either make your curry a soup or cook rice or quinoa in bone broth instead of water. Although rice is not paleo, when it’s prepared properly, most people tolerate it well and it’s a crowd pleaser. Personally, I feel pretty good feeding my kids sprouted brown rice I’ve cooked in bone broth. For more information about properly preparing grains or legumes, check out this awesome in-depth Weston A. Price Foundation article.

Ingredient Options (include but not limited)

Instructions for Ground Meat

1. In a large pot or skillet, brown meat with onions if available, over medium-high heat.
2. Add spices to meat mixture, stirring constantly.
3. Turn heat down to medium-low and carefully add liquid to make a sauce.
4. Either serve with roasted veggies or simmer veggies until done.

Instructions for Stew Meat

1. In a large pot or skillet, brown meat with onions if available, over medium-high heat.
2. Add spices to meat mixture, stirring constantly.
3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
4. Simmer at least 30 minutes or add to slow cooker (LOW 4-6 hours, HIGH 2-4 hours).
5. Serve with roasted veggies.

Instructions for Chicken Breast and Thighs

1. In a large skillet, brown onion over medium-high heat with a little oil, if available.
2. Add spices to meat mixture, stirring constantly.
3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
4. Either stir in veggies now, or roast them at 425°F for 15-20 minutes.
5. Add chicken and let simmer in the sauce for about 30 minutes.
6. Use a fork to break chicken into bite-sized pieces.

Instructions for Fish

1. In a large skillet, brown onion over medium-high heat with a little oil, if available.
2. Add spices to meat mixture, stirring constantly.
3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
4. Either stir in veggies now, or roast them at 425°F for 15-20 minutes.
5. Add fish and let simmer in the sauce for about 10 minutes.
6. Use a fork to break fish into bite-sized pieces.

Instructions for Slow Cooker

• Not recommended for fish.
• Chicken thighs hold up better than chicken breasts.
• If using ground meat, brown before adding to slow cooker.

1. Add all ingredients to slow cooker.
2. Cook on LOW 6-8 hours or HIGH 3-4 hours.

Tips and Tricks

• Garnish your curry with cilantro, green onion, and a squeeze of lime or lemon (if available).
• Garnishing with a finely diced granny smith apple adds a nice texture and brightness.
• Roasting veggies take another pan but add flavor and texture, while adding very little to the actual prep time.
• Make enough for lunch the next day

 

Give it a try! Thinking about cooking this way will make it easier to throw together a fast, healthy, and tasty curry.

 

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