The Mediterranean diet along with the DASH (Dietary Approach to Stop Hypertension) diet has been recommended by USDA as research-based diets that work. Curry seasonings are a big part of the Mediterranean cuisine.
The Mediterranean diet is not just a diet. It is a way of life that involves enjoying a wide variety of whole, nourishing foods with friends and family, as well as practicing an active lifestyle. The Mediterranean diet also uses several spices instead of salt to flavor food. Use these winter blah days to wake up your spice cooking. Start by learning about these three spices.
Coriander, cardamom and turmeric are three old spices that may be unfamiliar to you. Each are used in a curry blend.
Coriander, native to the Mediterranean countries of Eastern Europe, is a dainty annual that grows to about 2 feet tall with finely divided leaves. Harvested leaves (cilantro) have a distinct, strong aroma and harvested, mature seeds (coriander) are used in cooking and baking. It has a slight lemon flavor and dates back to 1552 B.C. Use the whole coriander seed in after-dinner coffee, cookies, fish, chicken and even meat loaf.
Cardamom is native to India and was cited as grown in 721 B.C. in the garden of the King of Babylon. It is used in pastry, coffee cakes, dressings, fruit salad and curry powder. The aromatic dark brown see is available both whole and ground. It is so small that ten whole cardamom pods, removed and brown seeds crushed equals ½ teaspoon of ground cardamom.
Turmeric is native to China but used heavily in Indian dishes. Writings date this spice back to 40 A.D. It was used as dye and still is today as coloring for butter, prepared mustard, pickles and cheese. Use turmeric in chicken, fish, and rice dishes.
To make your own curry, blend follow the recipe below. Then use your curry blend to make this delicious chicken rice casserole.
Curry Blend
Blend 2 tablespoons each of turmeric and ground coriander, 1 tablespoon ground cumin, 2 teaspoons each of ground cardamom, ground ginger, and black pepper, and 1 teaspoon each of powdered cloves, cinnamon, and ground nutmeg. Try with ground meats or poultry.
1 cup brown rice, long-grain, regular, dry or leftover rice
1 tablespoon canola oil
1/4 cup low-sodium chicken broth
3/4 cup celery
1 cup onions, peeled, diced
1 1/4 cups carrots, peeled, shredded
1 1/2 teaspoons curry powder
1 teaspoon garlic powder
1/2 teaspoon ground black pepper
3/4 teaspoon salt
1/2 cup low-fat plain yogurt
1 1/2 cups cooked chicken strips, diced or canned chicken
Preheat oven to 400 °F. Cook rice. Set aside. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well. Pour mixture into a 9” x 9” nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165 °F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Enjoy!
