In this episode, I share a prep recipe for a yellow curry spice mix designed for individuals with Inflammatory Bowel Disease (IBD).

VIDEO DESCRIPTION: 🌱 If you’ve been craving the warm, comforting flavors of curry while navigating an IBD flare, this gentle yellow curry spice mix is here to help. Designed to deliver that familiar curry depth without the harsh heat or hard-to-digest peppers, this blend focuses on soothing, flavorful spices that are kinder to your gut during flares. By skipping the spicy chili elements and leaning into turmeric, coriander, and other aromatic spices, this homemade mix lets you safely bring curry back into your meals—without sacrificing flavor or comfort. ⭐

Are you missing curry in your meals when you're in the middle of an IBD flare? I've got you covered. Today we're going to make a yellow curry spice mix that is easier on the tummy when we're in the middle of a flare. Let's get to it.

ABOUT CURRIES (by color)

Before we get started, let's talk a little bit about curries. There are a multitude of different types of curry, but today for simplicity, we're just going to briefly go over three different types of curry based on color.

Number one, we have a red curry. This is the most spicy of the three types that uses red chili peppers. And you might remember that we can't have peppers when we're in the middle of an IBD flare. It's hard for us to digest and can cause symptoms from IBD. Also, spicy food, things that are super spicy, like the red chili peppers, can also cause problems for us. Next, we have green curry, and this uses fresh green chili. It's a little bit less spicy than the red curry, but it still has a kick to it. Finally, we have yellow curry. This has more turmeric in it, which gives it its yellow color, but it also does have a little bit of the red pepper powder inside of that. And what we need to do is we need to make sure that when we put this spice mix together, we don’t include that. Let’s get started.

RECIPE

Today we're going to make a curry spice mix. If you've been missing the flavor of curry in your IBD meals, I've got you covered.

Let's briefly go over the different types of curry based on color. There are a multitude of different types of curry. For simplicity, we're just going to talk about it by color. Yellow curry is the most mild of the three for the heat rather it uses a red pepper powder for that. Then we have green curry, which is a little more spicy than the yellow and that uses fresh green chilies for the heat.

And then finally we have the red curry. As you can imagine, that is the fire and that has red peppers in it So you might remember that we cannot have peppers of any kind. And then we also can't have any red peppers or chilies. The heat causes trouble in our intestines when we have IBD especially when we're in a flare. Today I'm going to show you a curry mix that you can make at home. Likely you already have these spices and you can mix that. And the only thing we're leaving out is the red pepper, the spicy part. And then if you hang out a little bit longer, I'm going to give you one extra spice that will elevate your curry to the next level.

All right, let's get started.

To get started, what I've done is I've taken each of the spices and measured those using a digital scale because each spice has its own unique weight. And if we did it by tablespoons or teaspoons, we wouldn't get to the level of precision that we need for this recipe. Okay, let's get started. First we have coriander, and that is 35 grams.

Next we have cumin, 42 grams.

Then we have a turmeric, 35 grams.

and fenugreek 64 grams. Fenugreek is something that you might have to go to a health food store to find in the bulk spices. You may not be able to get that from your regular grocery store. Next we have ginger and that is 13 grams.

and mustard, 10 grams.

black peppercorn, five grams.

The nice thing about the pepper is that it increases the bioavailability of the turmeric to help reduce inflammation by a factor of 20X. Next we have cinnamon, a little goes a long way, five grams. And then we have cardamom, two grams.

Okay, we're going to stir that up.

some of those lumps down in there.

If you could smell this, this is absolutely amazing. Now you could finish at this point. Here, if we do nothing else, if we don't add the bonus ingredient, then there really is, as of today no single portion limit for the curry, which is really, really nice because we use this as a base for curries and for other recipes. For example, we can use this to make a Báhn Mi sauce, which is very exciting.

OPTIONAL BONUS SPICE

This next spice is optional. If you want to elevate your curry spice mix, then I suggest adding mace. If you've never heard of mace, it is the outer lace-like layer of a nutmeg seed. Although we can’t have nutmeg because it can cause problems for us during an IBD flare, we can have mace. It has an amazing flavor that is earthy, a little sweet and spicy, while still being light on your tummy.

It can be a little bit challenging to find. I can't find it in a regular grocery store or a health food store. Sometimes I can find it in a spice store. And occasionally I have to just get it online, but it is available.

BUILDING RESILIENCE

This is IBD Vegan. I’m your host, Alexis and I want you to remember that it is possible to become more educated, resilient, and feel empowered for a better quality of life.

BLOOPER (See Video)

Are you missing curry in your meals when you're in the middle of an IBD flare? I've got you covered. Today we're going to make a yellow curry spice mix that is easier on the tummy when we're in the middle of a flare. Let's get to it.

🔥 An IMPORTANT note about CURRY POWDER... Typically, curry powder contains "red pepper," which can trigger IBD symptoms. For this reason, I make my own curry powder from a combination of herbs and exclude red pepper. ⭐

Yellow Curry Spice Mix

YIELD: 1 2/3 cups (226g)

SERVING SIZE: (determined by the Mace) 21 grams (max)

EFFORT RATING: ⭐ Low Effort

GROUND SPICES:

STORAGE

Store at room temperature in an airtight container for up to 2 months. Do not freeze.