In this episode, I share a recipe for a yellow curry designed for individuals with Inflammatory Bowel Disease (IBD). The recipe how-to covers the health benefits of the ingredients, preparation techniques, and cooking methods using a pressure cooker. I emphasize the importance of choosing anti-inflammatory foods and provide practical tips for making the dish accessible and enjoyable for those in the middle of an IBD flare. The episode concludes with a taste test, highlighting the deliciousness of the meal despite common misconceptions about IBD diets.Key Takeaways:•This recipe is excellent for IBD flare-ups.•The meal is gluten-free, refined sugar-free, and vegan.•Using a pressure cooker reduces cooking effort.•Japanese sweet potatoes are a great substitute for regular potatoes.•Pay attention to the foods that can increase inflammation.•Vegan yogurt should be plain and unsweetened with low-saturated fat (2.5g) per serving.•Carrots can be used with or without peeling based on preference.•Jicama is a digestible root vegetable alternative to apple and pear.•Rinsing beans helps reduce lectin content.•The final dish is flavorful and satisfying, despite dietary restrictions.

VIDEO DESCRIPTION: 🌱 It’s RECIPE day! Today, I am going to walk you through how to make a yellow curry with hearty vegetables. This is an excellent dinner option for when you are in the middle of an Inflammatory Bowel Disease (IBD) flare. This meal gets us 11 plants closer to our 30 different plants per week goal to ensure we have enough diet variety. ⭐

Hey guys, today we're going to make a yellow curry with hearty vegetables. This is an excellent choice when you're in the middle of an IBD flare and you need something for dinner. Let's get to it.

For this recipe, we're going to need baby Bok choy, carrots, Japanese sweet potatoes, jicama, cannellini beans, also known as white kidney beans, and garbanzo beans, sometimes referred to as chickpeas. 

This recipe reduces inflammation, is gluten free, refined sugar free, low FODMAP, plant based, dairy free, and vegan.

EFFORT ENERGY SCALE

And I think you're really going to like this meal because it is a low effort meal. What that means is that we've got some prep for the vegetables. We'll chop those up, we'll prepare those. We've got some prep to do with the beans. And then we have a sauce that we make. I'll give you the information for that. But everything goes into the pressure cooker. That does two things for us. It's a lot less energy exerted when we're cooking this meal. We don't have to stand over the stove and stir and watch the timer, et cetera.

We can throw everything in, we push some buttons, I'll tell you what those are, and it beeps when it's done. Voila.

JAPANESE SWEET POTATOES

For this recipe, we need one cup, 150 grams of cooked Japanese sweet potatoes. So to get to 150 grams cooked, we need 200 grams raw and that will produce the 150 grams cooked. So for this recipe, we're using the Japanese sweet potato as a substitute for regular baking potatoes. The reason for this is that those are “nightshades” and they cause inflammation.

Since IBD is an inflammatory disease, we really want to pay attention to the foods that we eat so that we make sure that we are not increasing the inflammation, rather we are decreasing the inflammation. So in this case, the substitute will be the Japanese sweet potatoes. And be sure to get the ones that have the purple skins on the outside, white meat on the inside.

I have noticed in the health food stores, some other purple sweet potatoes and when you open them, they're purple inside. This is not the same variety, this is not the ones that you want. You want the ones that have the white flesh on the inside. They will be slightly sweeter when you compare that to the regular baking potato. Just know that when you cook it going forward.

One of the things that I do like about the Japanese sweet potato is that when you cube it and you put it into the pressure cooker, it holds its shape nicely, not like the regular American sweet potatoes, the orange ones, when you put them in the pressure cooker, they just turn to mush. So this holds its shape really nicely.

NOT A CHEF

If you have come here looking to learn how to be a chef, this is not the channel for you. Just by looking at my knife skills or lack thereof, you will see that I am not a trained chef.

I am a home cook that has done a ton of research to develop a framework for what has helped me as a patient with IBD and I want to offer these learnings, these findings to you so that you don't feel like you're alone. So if you can overlook my terrible knife skills and anything else that you might feel you want to comment on, I think what's important to pay attention to is... the content rather than the delivery of the information.

VEGAN YOGURT

Next, we need one cup or 250 grams of vegan yogurt. This should be a coconut-based, non-dairy, plain unsweetened yogurt not made from mushrooms. And there are a number of considerations when you're looking at vegan yogurt.

I have talked about this in another video. What I will do is at the end of this video, is put the links in the description so that you get all of that information that you need in case you didn't see the first one. Because I think it is really important to make sure that you understand those considerations when you're trying to go out and find a yogurt. Because the yogurt really is the only processed food, I think, that is in this dish. Everything else is whole foods or single ingredient foods. So make sure that you have that information and check that out at the end.

CARROTS

Next, we need one cup or 250 grams of carrots. These need to be peeled and sliced. So I have chosen to peel these because I will take these peelings and put them with the other offcuts from the preparation of this meal because I need to be able to make some vegetable stock. So I will use that. It's really just preference whether you peel them or whether you just clean them really, really well.

The other thing that I'll say about carrots is that it doesn't matter too much the size that you chop these. They can be smaller. They can be a little bit wider. What's important to understand is that it's going to get cooked in the pressure cooker pretty uniformly.

BABY BOK CHOY

Next, we need two cups or 140 grams of baby Bok choy. They need to be rinsed beforehand. We're only going to be using the green parts. These are the tops only and we want to chop those. In my experience, if you try to go with the adult Bok choy instead of the baby Bok choy, it's a little bit too tough and it's too fibrous and it's a little bit challenging. It's difficult to digest.

JICAMA

Next, we need one cup or 130 grams of jicama. You spell that J-I-C-A-M-A.

Recently, I've been able to find jicama with other root vegetables in the regular grocery store that I go to. Sometimes they're out, sometimes they have it. If they don't have it, then certainly I've been able to find it at a health food store. And then I've also been able to find it at Asian markets. So the jicama is a root vegetable. And what I've noticed is that it's primarily covered with a wax on the outside that is way too fibrous, we can't digest that. So that needs to be peeled or cut off.

I did notice that if you get the jicama at an Asian market, they tend not to have wax on it, just as a side note, it's a little bit easier to peel. And the other thing that I've noticed is this is a relatively small one, it's a younger jicama root, a smaller one, if you will, and it's easier to just go ahead and use a peeler to peel that. I like to use this wide one. I know that the wide one is for other things such as thin pieces of carrot or cucumber or something like that, but I do like it for this task. I have noticed that if the jicama root is larger than this, then it tends to be too difficult to use the peeler and you really just need to go straight to the knife.

One of the things that I do like about jicama is that in the research, it shows that we can't have apple or pear, that it's too difficult to digest. So those things have come out of my diet. Nice thing about jicama is that it tastes like a cross between an apple and a pear. So this is a really nice root vegetable that was not in my diet before, and it is absolutely making its way into my recipes now. You can either cube this for this recipe or in this case, I like to shred it. My family has given me feedback that they don't necessarily like jicama cubed for this particular recipe. So in this case, I'm going to shred it for their personal preference.

CANNELLINI BEANS

Next, we need two thirds cup, 154 grams of cannellini beans. These are also referred to as white kidney beans. When I'm looking at canned beans, I want to look at the ingredients and make sure that it is just the beans, salt, and water. And that's it, nothing else. If you see other ingredients in there, special and preservatives, those can cause trouble. So make sure to look at the ingredients. And that goes for both the cannellini beans and the chickpeas, garbanzo beans that we're going to be doing in just a moment.

So something that I want to call out is that IBD is an inflammatory disease. So we have to be very careful about eating foods that would increase the inflammation. Regarding the beans, these are legumes. And to reduce the lectin content, especially in the canned beans, what we want to be able to do is to take them out, drain them, rinse them, and then add new water if you're cooking them.

The other thing that we can do to reduce the lectin content and thereby the inflammation for ourselves is to cook it in the pressure cooker. So what I will do for all of my beans, whether they're dried beans or canned beans, is to rinse them, put them into the pressure cooker, add new water, and then after they're done, rinse them again. And this gives me a peace of mind about the lectin content, that that has been reduced as much as I can and also put them in the pressure cooker just to make them just that one step more to make it easier for us to be able to digest that.

CHICKPEAS

Okay, next we need one half cup or 82 grams of chickpeas. These are sometimes referred to as garbanzo beans and these are very similar to preparation for the cannellini beans that we just did. We want to drain it, rinse it, and then only have the amount of beans noted in the recipe.

This is really important to be able to go by the grams and not so much the cups in this case. So here I'm showing you an example of using the scale. And so we have a digital scale, a simple one. Digital scale, put the container on it and then tar that out. And if you've never done this before, if this is new to you, taring it out will account for the weight of the container so that after that, whatever you put into the container is the only part that is being weighed. And when it comes to the beans especially, it's really important to make sure that we have the right amounts of the grams and we don't go over that because if we do, now we're into high FODMAP territory and that is not something that we want to do.

SAUCE

For the sauce, we are going to need one cup or 240 grams of coconut milk. And remember, this is unsweetened with low saturated fats per serving. The homemade 1 eighth cup or 27 grams of the garlic infused oil. You can check out the video in the description if that's something that is new to you. Then we have two tablespoons or 1 eighth cup, 30 grams of fresh ginger juice. And then we have two tablespoons or 1⁄8 cup, which is eight grams of lemongrass juice, fresh. As an alternative, you can use 1⁄8 cup or 30 grams of fresh lemon juice. Next, we need 1⁄8 cup or 30 grams of turmeric root juice. You can do an alternative for the dry ground of 1⁄8 cup or 18 grams, if that is what you need to do instead. We need one tablespoon or 7 grams of curry powder (see NOTE), one tablespoon or six grams of ground garam masala. Next we need 3 grams or 1 teaspoon of allspice and then 1 teaspoon or 3 grams of coriander. Next, we need one teaspoon or four grams of cumin seed ground.

And then we need one teaspoon of ground black peppercorn or pepper. This is five grams. And lastly, we need one teaspoon or five grams of salt. Okay, that is our sauce.

PRESSURE COOKER

The sauce ingredients are in the pressure cooker and we put the lid on and hit the pressure setting for high for the time of 20 minutes and hit start.

See you in 20 minutes.

We have to wait until all the pressure releases.

Almost.

I’m inpatient to have dinner.

Here it is.

Really nice, wow, check it out.

Wonderful.

This is a lot of food. These are two servings. So, for one serving, you can have half of all of this. So nice.

TASTE TEST

Alright guys, the moment-of-truth. Let's give this a try. This looks amazing. I wish you could smell this. It's hot.

Mmm. So good. (I'm talking with my mouth full.) This is amazing. You know, we are told when we have IBD that we can't have food that is flavorful. We can't have a bunch of food because we have a tiny bit of things. This is so amazing. You're going to love it. Give it a try.

BUILDING RESILIENCE

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

🔥 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. I intend to make a quick video for you about this. Hang tight. ⭐

MENTIONED VIDEOS

These other videos were mentioned in this recipe that are important for you to know about for inflammatory bowel disease (IBD), that you may find helpful:

🎥 “Top 4 Foods that can Improve IBD Symptoms During a Flare” https://youtu.be/qmNDiPWZha8

* (7:56) Vegan Yogurt https://youtu.be/qmNDiPWZha8?si=uhYOYMienCtgEkvH&t=476

* (5:31) Jicama: https://youtu.be/qmNDiPWZha8?si=JXx4Kll9uBJf5bcJ&t=331

🎥 “Garlic-Infused Oil | Garlic Substitution for IBD" https://youtu.be/s0rJkM_fShs

🎥 “What are FODMAPs & Why is it Important You Know About Them?” https://youtu.be/74yLYsCvmBo

Yellow Curry with Hearty Vegetables

2 servings

EFFORT RATING: ⭐⭐ Low Effort

* Baby Bok Choy 140 grams
* Carrots 250 grams
* Jicama 130 grams
* Japanese (Purple) Sweet Potatoes 150 grams
* Cannellini Beans 154 grams
* Chickpeas 82 grams
* Coconut Milk 240 grams
* Vegan Yogurt 250 grams
* Garlic Scape-Infused Oil 27 grams (optional)
* Ginger Juice 30 grams
* Lemongrass Juice 8 grams
* Turmeric Juice 30 grams
* Garam Masala 6 grams
* Curry Powder (no red pepper) 7 grams
* Coriander 3 grams
* Allspice 3 grams
* Cumin 4 grams
* Salt 5 grams
* Black Pepper 5 grams

Pressure Cooker on high pressure for 20 minutes

Viola! Done 🙂

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