Day 6 of the 14 Healthy Immune Boosting Foods Recipes
Today we feature recipes that include Turmeric and Sweet Potatoes, both of which are excellent sources of body building immunities. The Turmeric can be found in the Shrimp and Sweet Corn Curry compliments of Masala Farm and Sweet Potato Croquettes compliments of White On Rice Couple.
First a little history on these two immune building foods. Turmeric – not only does it slow and may prevent the development of rheumatoid arthritis, but it also has an active component called Curcumin, which shores up the immune system to protect the body from infection. Research shows that Curcumin may play a role in blocking the expression of a molecule called RANKL, which is found in the most deadly and aggressive breast cancer tumor cells. All the more reason for women to flavor up their favorite recipes with this powder. Sweet Potatoes – are rich in antioxidants from the carotenoid family, which are known cancer fighting nutrients. Cartenoids have been linked to the prevention of colon, prostate, breast and lung cancer. Sweet potatoes are particularly rich in beta-carotene and vitamins A and C, which is beneficial for fighting off colds and dull winter skin.
So there you have it – armor your immune system by simply adding these two foods to your diet. You just might surprise yourself and be one of the lucky ones that avoids getting sick this season. Bon Appetit :)
INGREDIENTS FOR THE HERB PASTE
40 fresh or 60 frozen curry leaves
3-inch piece fresh ginger, peeled and roughly chopped
2 tablespoons frozen ground lemongrass paste (optional)
1 bunch fresh cilantro, leafy parts and tender stems ripped off of the tough stems
1 jalapeño or serrano chile, stemmed, and seeded for less heat
INGREDIENTS FOR THE CURRY
3 tablespoons canola oil
1 1/2 teaspoons cumin seeds
1 teaspoon brown mustard seeds
15 fresh or 22 frozen curry leaves, roughly chopped
3 dried red chiles
1/4 teaspoon ground tumeric
1/8 teaspoon asafetida
2 (13.5-ounce) cans coconut milk
1/2 cup heavy cream, half-and-half, or milk
1 teaspoon kosher salt
4 cups fresh corn (from 4 to 6 ears) or frozen corn
2 pounds tiger shrimp (16 to 20 shrimp per pound), peeled and deveined
1/4 cup finely chopped fresh cilantro
To make the herb paste: Combine the curry leaves, ginger, lemongrass paste (if using), cilantro, jalapeño, and 3 tbsp water in the bowl of a food processor, and purée into a nearly smooth paste. Set aside.
To make the curry: Heat the canola oil, cumin seeds, and mustard seeds in a large pot over medium-high heat. Cook, stirring occasionally, until the cumin browns and becomes fragrant and the mustard seeds pop, 1 to 2 minutes. Add the curry leaves, chiles, turmeric, and asafetida, and cook, stirring, for 1 minute. Then stir in the herb paste, reduce the heat to low, and cook until the mixture is very fragrant, 2 to 3 minutes.
Pour in the coconut milk and the cream, stir, increase the heat to high, and bring to a boil. Reduce the heat to medium-low, stir in the salt, and add the corn and shrimp. Simmer until the shrimp curl and are just cooked through, 2 to 4 minutes, stirring occasionally. Stir in the cilantro and serve.
4 oz. (114g) Pancetta or Bacon, cut into 1/4″ pieces
3 cups (600g) cooked & mashed Yam or Sweet Potato
2 Tablespoons (28g) Dark Brown Sugar
2 teaspoons finely chopped fresh Sage
Kosher Salt & fresh ground Black Pepper to taste
FOR THE BREADING
2 1/2 cups (160g) Panko
Vegetable Oil for deep frying
1) Fry the pancetta in a wok over medium heat until crisp and golden. Scoop out the pancetta with a slotted spoon and drain in a sieve over a mixing bowl. Reserve 2 Tablespoons of the drippings and discard the rest.
2) To the drippings, add the yam, pancetta, brown sugar, sage, and salt and pepper to taste. Stir in the egg. Refrigerate the mixture for at least 4 hours before proceeding.
3) After the mixture has chilled, scoop out heaping tablespoonfuls and roll them between your hands to form 1-inch balls. Place the balls on a lined baking sheet.
4) To make the breading, in a shallow dish, beat the eggs until thoroughly liquid. Place the panko in a separate dish.
5) Roll each ball first in the panko, then in the egg wash, then again in the panko, shaking off the excess panko and letting the excess egg wash drip off. Repeat until all the croquettes are coated.
6) In a wok, heat 2 inches of oil over medium high heat. Once the oil is hot, lower the heat to medium, or until the oil just maintains a simmer. Fry the croquettes in batches until golden brown, 1 or 2 minutes per side. Remove the croquettes with a slotted spoon and drain on paper towels. Serve immediately.