Men’s Fitness UK – September 2019

RECIPES

INGREDIENTS

1 lb fresh or frozen chopped

spinach

150g baby new potatoes

KEY SPICES

1 tsp cumin seeds

1 tsp brown mustard seeds

WARMING SPICES

1 tsp fenugreek leaves

1 tsp fennel seeds

OTHER SPICES

¼ tsp asafoetida

WET INGREDIENTS

2 tbs unsalted butter

or vegetable oil

2 tsp pulped garlic

1 tsp pulped ginger

2 fresh green chillies,

pierced

2 tbs lemon juice

140ml water

Sea salt to taste

Small bunch of coriander,

chopped

Zest of one small lemon

METHOD

Place a sauté pan on a

low heat, add the butter or

oil and allow to warm, then

add the asafoetida and

allow to sizzle.

Immediately add the

key spices and warming

spices.

Mix well, then add the

garlic, ginger and green

chillies.

Stir well and sauté for

2 mins.

Add the spinach,

potatoes, lemon juice,

water and sea salt to taste.

Stir, place the lid on the

pan and cook for 15 mins

or until the potatoes are

cooked through.

Remove from the heat,

add the fresh coriander and

lemon zest, and stir.

Per serving Kcals: 206, Protein:

7.8g, Fats: 12g, Carbs: 19.4g

QUICK SPINACH AND POTATOES

“We always had plenty of spinach and potatoes

growing in the back garden and we’d serve this dish with

delicious makki di roti (corn flour bread) which is gluten-

free. Later on I discovered that it has anti-inflammatory and

anti-cancerous properties, and helps prevent cataracts

and muscular degeneration.”

10 mins 20 mins 2

Prep Cook Serves

10

CHICKEN CURRY

“Chicken is a great source of protein, obviously, but the

treasure chest of spices in this chicken curry have incredible health

benefits, too – not to mention the fresh ingredients like garlic, ginger

and fresh green chillies. One of the most amazing ingredients used in

this dish are fenugreek leaves, which help to reduce inflammation and,

it’s believed, can play a role in the recovery of sports injuries.”

30 mins 75 mins 4

Prep Cook Serves

30

(marinate overnight)