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#VegofheWeek Campaign: Cauliflower and Chicken Curry


Chicken and cauliflower curry-1-4

A human being is made up of roughly 63% water, 22% protein, 13% fat and 2% minerals and vitamins. Every single molecule comes from the food you eat and the water you drink. Eating the highest quality food in the right quantities helps you to achieve the highest potential for health, vitality and freedom from disease.

Today’s diet has drifted a long way off the ideal intake and balance of nutrients. The last 3 decades we have started eating much more saturated fat and sugar and less starch (complex carbohydrates) and polyunsaturated fats.

Even those who believe to be eating a well-balanced diet fails to get anything like the ideal intake of vitamins, minerals, essential fats and complex carbohydrates. It is not easy in today’s society, in which food production is tied to profit. Refining foods makes them last, which makes them more profitable but at the same deficient in essential nutrients.

Nothing in the Western culture teaches us to be healthy. We may learn a few things from the parents. We are taught very little how to be healthy in school, university or by the media. Campaigns may advice against smoking and drinking but there is little guidance and few results. What we call health care is really ‘disease care’.

Conventional medicine recommends weight loss and drugs to lower high blood pressure and cholesterol, but little attention is paid to the dietary factors. 1000 mg of vitamin C can significantly lower blood pressure, yet this is rarely recommended.

If you are reading this today and finding yourself struggling with your health. It may be your moods, depression, bloated, skin related issues, stomach cramps, heart burns then take a minute and look into your health. You are what you eat but it’s not just what you eat that determines your health but also how well you digest, absorb and use the food.

It is only recently that it has become necessary to educate ourselves about the composition of food. Our ancestors learned effectively which foods were safe to eat using trial and error. These were balanced whole foods needed to maintain health. Today, our food supplies have been manipulated in such way that we no longer recognise what is and what is not a healthy food

If you need extra help, send me and email or drop me a comment below.

This week I decided to contribute to The Honest Project #VegoftheWeek Campaign. For 8 weeks Frances, creator of the Honest project website will pick one veg for us to cook with. It can be vegan, vegetarian or non-veg altogether. The whole point is to introduce more vegetables to your diet. Join the party here

Myself as a Nutritional Therapist I try to have at least 5 portions of vegetables a day.

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Adding herbs, ginger, garlic, onions or leeks  all counts. Although, I do tend to have something I can see on my plate and say yes my dinner contains more vegetables than meat and that’s how it is supposed to be.

Anyhow! here is one way I add vegetables into my cooking. We are a family of 6 so bulking up a dish is almost required in my cooking. I load them with spinach, beans or legumes of some sort. This way, not only my family is getting the daily nutrients they need but it is also budget friendly. Specially if buying frozen.

How do you plan your meals, are you cooking for the family or your own. It will mean so much if you shared your health routine with us. You might inspire somebody you never know!

Please share your favorite cauliflower recipe by commenting below or on The Honest Project site or Instagram account.

Till next time.

Keep healthy


Delicious Cauliflower and Chicken Curry

Prep Time: 10 minutes

Cook Time: 30 minutes

Delicious Cauliflower and Chicken Curry


  • 250g frozen cauliflower florets
  • 3 medium size chicken breast (cut)
  • 2 cups of frozen peas
  • 2 table spoon of coconut oil
  • 8-10 curry leaves (optional)
  • 2 onions chopped
  • 4 cloves of garlic crushed
  • 2 inch ginger crushed
  • 4 plum tomatoes chopped or 2 table spoons of tomato puree
  • 3 green chilies (optional)
  • 1 tea spoon of whole garam masala
  • 3 table spoon of mild curry powder
  • Salt to taste
  • Coriander or spring onion as garnish


  1. Heat a saucepan with oil. Add half of the curry leaves and half of the garam masala.
  2. Fry for few seconds till curry leaves are crispy.
  3. Add onions and cook till soft and slightly brown.
  4. Add the chopped chicken breast, add 1/2 the ginger garlic paste and cook for about 5 minutes to sear off the chicken until it's half cooked.
  5. Take the chicken out and put aside to use later.
  6. Using the same pan, add the rest of the curry leaves and the whole garam masala.
  7. Then add the rest of the onions and cook till soft.
  8. Add the tomatoes, ginger garlic paste, chilies and the curry powder.
  9. Stir to mix and season. Add about 1/4 cup of water and cook till water has dried up and oil is bubbling through the NOW curry mix.
  10. Add the cauliflower and stir to coat the curry on the cauliflower.
  11. Cook for 5 minutes.
  12. Note that the cauliflower will release water so no need to add more liquid.
  13. Add chicken and peas and simmer for another 5-7 minutes till the chicken is cooked.
  14. If You want the curry to be more runny you can add more water or broth and simmer.
  15. Garnish with chopped coriander or spring onions.
  16. Serve with boiled brown basmati rice.
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Cauliflower is a great superfood, it has Vitamin C , K, B6, potassium and magnesium. The main health benefits are Immune system, collagen production, blood pressure regulation, bone health and metabolism. 

If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture#everydaycookingwithmira on Instagram so we can see what you come up with.



  1. April 13, 2016 / 2:33 pm

    This looks delicious! I love curry anything, will definitely have to give this a try some time. The cauliflower gives it a twist!

    • Mira
      April 13, 2016 / 3:00 pm

      Thanks Tee! I’m the same! curry anything.. you’re right cauliflower does give it a twist.

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