THAI RED COCONUT CURRY W/ CHICKPEAS AND SHROOMS

The past few weeks have been a whirlwind. Honestly this whole year has but thats a different story. Between a transformative yoga retreat, a painful break up with a man I loved, a school load exponentially increasing, starting a new business with a soul sister I've never met IRL and finally deciding to move back to LA for good (just not yet), its safe to say my feet haven't really been on the ground. The thoughts in my head up with the clouds.

This warming curry has me all figured out though. It just gets me.

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Its ridiculously easy to make, taking about 25 minutes from start to finish and keeps well in the fridge tasting better with the passing days. All desirable qualities in this girls book.

Recently, I started to cook for people on the side while going to school and it has brought me so much joy. I've also started having free consultaions with people as a holistic nutritionist and health coach which has lead to my first full time client. I am stoked to say the least and truly hope to be of service and make a difference for this person. I am so passionate and care so much about the health and wellbeing of humans on this planet.

I am in Phoenix until January so if you could benefit from having some meals prepared for you using organic ingredients then send me a message. There is a ton of info on my Services Page, About Page and here is a link to the Personal Cooking Menu process if you are interested.

To wet your appetite check out this recipe which I just made for a client this week and he texted me after telling me how much he loved it.

Thai Curry with Chickpeas and Shrooms

Serves 4

25 minutes

1 tbsp coconut oil 2 tbsp ginger, grated on microplane 5 cloves garlic, minced 2 shallots, minced 1 tsp cayenne 3 tbsp red curry paste 1 red bell pepper chopped 1 cup mushrooms, sliced 2 14oz cans of coconut milk 1 8oz can bamboo shoots (rinsed and drained) 1 tsp ground turmeric 2 tbsp coconut sugar 1 tsp tamari 1/2 lime juiced or rice vinegar 1 can garbanzos 1 cup green peas (frozen)

Fresh cilantro for garnish

Heat coconut oil over medium high, once hot ad garlic, shallot and ginger. Cook 2 minutes.

Add curry paste, cayenne and stir to combine 1 minute.

Add bell pepper, shrooms, stir to coat.

Add coconut milk, bamboo shoots, turmeric, coconut sugar, tamari, lime juice and chickpeas. Stir and bring to a boil then reduce to a simmer and cook for 10-15 minutes.

Add peas and cook 5 more minutes.

Add water if to thick and adjust flavor add needed (Cayenne for heat, pink salt or tamari for saltiness, coconut sugar for sweeteners).

Garnish with fresh basil and serve with brown rice or quinoa!

Adapted from the talented and lovely Minimalist Baker and Cookie and Kate.

AVOCADOS 101- HOW TO PICK, STORE, RIPEN AND RECIPES

THE GOOD FAT. More the like the BEST fat. I used to be so afraid to eat avocados because of the low-fat craze of the 80's/90's but I've official shed that skin. Now I eat them on the daily and the love runs real deep.

It should be of no surprise to anyone that follows Caras Kitchen on instagram that I eat them all time so I wanted to show 'em a little bit more love. Today I am sharing my favorite recipes from other bloggers, some of the health benefits you can recieve by eating them and how to pick, store and take care of these gems.

Lesss go!

You know when you go to slice open an avocado only to find that its over ripe and brown or not ripe at all? ugh. When it comes to avocados a little extra attention goes a long way in making sure you open up a perfectly ripe one each and every time.

HOW TO PICK THE RIGHT ONE:

Firmness: when at the store its important to squeeze the avocado in the palm of your hand. If it yields to a little pressure then it is ripe, if not then its under ripe and will need a day or two to get ready.

Color: Often the darker the skin the more ripe and the more green the less ripe. However don't be fooled, if the avocado is dark but still very firm then it is not ripe or ready to eat.

HOW TO KEEP EM FRESH:

Only want to eat half at a time? No problem. Lightly brushing olive oil onto the flesh of the fruit can prevent browning or oxidation keeping the avocado green and delicious. Squeezing lemon juice is also an easy way to keep the flesh looking fresh. Lastly try a tight cover like a plastic bag or plastic wrap pressing the wrap directly onto the skin to decrease its exposure to air. Its best to store the left overs in the fridge.

RIPEN UP OR SLOW IT DOWN:

To speed up put an avocado in a brown paper bag with a banana or apple to get them to ripen up quicker. To slow down the process place the avocados in the fridge for 2-3 days. For best results do this with unopened avocado; already sliced open ones are finicky and need to be eaten within a day or two.

SLICING:

I get asked a lot if I use an avocado slicer for my toasts on IG and the truth is I don't, its all about using the tips I talked about above to pick an avocado at perfect ripeness and carefully slicing with a knife. I peel off the skin slowly and use my fingers as a guide.

HEALTH BENEFITS:

• Avocados are a unique fruit, while most are made up of carbohydrates, avocados are mostly made up of fat making them a fantastic source of monounsaturated fatty acids that have been shown to support a healthy heart

• Super high in soluble and insoluble fiber that we need to aid in digestion, weight loss and management. Specifically Soluble fiber can feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies and insoluble fiber aids in the digestion and elimination of toxins in the body. You need both types for optimal health and avos offer them both.

• The fat in avocados helps the body absorb other valuable nutrients like vitamins A, D, E and K… along with antioxidants like carotenoids and antioxidant absorbtion in general. Essentially they can imporve the nutritional value of other foods.

• Avocados are high in antioxidants, including Lutein and Zeaxanthin that are connected to eye health and lower the risk of macular degeneration and cataracts.

• Avocados help keep you feeling fuller longer which could help prevent you from over eating and gaining weight

• You brain and cells need fat to function. Due to it's a monounsaturated fat content, which contributes to healthy blood flow results in a healthy brain. They have been found to help lower blood pressure, and since hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.

RECIPES:

Green Goddess Grilled Cheese: with spinach, pesto, avocado and vegan mozzarella

HEALTHY AVOCADO BROWNIES: with coconut flour and avocado by The Health Maven

Lightened Up Avocado Pesto with basil and no added oil by Ambitious Kitchen

Tropical Vegan Ceviche On Avocado Toast

Thats it for this Ode to AVOCADOS.

xo Cara

THAI ALMOND SWEET POTATO NOODLES

Its time to use that spiralizer again. I seriously can't get enough of it these days and eating something in noodle form is just more fun isn't it? Atleast I think so. Even saying the word noodle is kinda fun. nooooodle. Ya know? (not adultish). If there is one thing the paleo and gluten free diet produced that I am thankful for its the idea to turn vegetables into noodles. I'm a big fan.

This recipe covers all the major nutrients- carbs (sweet potatos), fat (coconut cream), protien (almond butter) and fiber (sweet potatoes again).

Seriously what happened to fiber?

Fiber got left out of the macro nutrient classification and I think that whole "you can't sit with us" thing that happened to fiber is a bunch of bull. Fiber is essential for proper digestion and when combined with carbohydrates slows the absorption of sugar and regulates our insulin response. Insulin is the gate keeper

between glucose and our cells. Super important.

Fiber helps lower blood cholesterol and can help prevent diabetes and heart disease. It also helps keep you feeling full so you don't overeat and keeps you regular instead of bloated or constipated. Lets be honest, not being able to go number two is a total drag.

Simply put fiber is important.

So what happened to fiber? It has to do with the fact that fiber decreases the shelf life of food which is why so many processed foods remove the fiber. It extends shelf life and then high fructose corn syrup, sugar and enriched flour are added instead. If the USDA and FDA all of a sudden said how important fiber was they couldn't push the consumption of processed foods, meat and dairy as much.

As a result the average American only eats 15grams a day when we really need between 28grams for women and 38grams for men.

The good news is that eating a whole foods plant based diet would make it challeneing to not get enough of it.

Fiber is only found in plants like vegetables, fruit, grains, seeds and beans. It is not in meat or dairy and most processed and fast foods are completely devoid of it as well.

One more reason to up your plant game.

Back to the this recipe: Its sweet, tangy, rich, umani, crunchy and fun to eat. YUM. And comes together in under 30 minutes. Quick, healthy, colorful and delicious.

You can see some of my other sweet potato noodle creations here, here and here

Serves2 people

Prep time

15m

Cook Time

15m

Ingredients

SWEET POTATOES

2 large sweet potatoes, peeled

2 Tablespoons vegetable broth

1 Tablespoon coconut oil

1/4 Teaspoon pink salt

ALMOND COCONUT SAUCE

1 Tablespoon coconut oil

3 green onions, sliced

4 garlic cloves, minced

2 Teaspoons fresh ginger, grated

1/4 Teaspoon cayenne pepper, to taste

1/2 lime, juiced

2 Tablespoons tamari

1- 15 Ounce can of full fat coconut cream

1 1/2 Tablespoon almond butter

cilantrofor garnish

handful sliced almonds, toasted and salted

Instructions

1. Peel and spiralize sweet potatoes.

Heat a medium cast iron skillet over medium high heat. Melt 1-2 tablespoons coconut oil.

Add sweet potatoes, vegetable broth and salt to the pan and cook for roughly 5-6 minutes until tender. Dont over cook or they will get mushy.

Remove from skillet and set aside.

1. add 1 tablespoon coconut oil to the pan and let it melt. Low to medium heat.

Add in the green onions and cook for 2 minutes. Add in garlic and stir occasionally for 1 minute.

Add in the ginger and the cayenne pepper. Stir often for 30 seconds

1. Add in the almond butter, coconut cream, tamari and lime juice. Stir constantly untill everything is melt and mixed well. Cook for about 10 minutes letting the mixture reduce and thicken up.

If necessary turn the heat up slight so it bubbles just a bit but continue to stir or the sauce will stick to the skillet. and we don't want that.

1. Taste the sauce. Does it need more brightness? try adding more ginger or lime juice

more kick? add some more cayenne or chili powder.

more umami- try a touch more tamari

more body- try more almond butter

1. Then remove from the heat and let cool slightly, about 3 minutes.

Then add the sweet potatoes to the pan and toss evenly in the sauce.

Divide up amongst two bowls, garlish with sliced almonds and cilantro. Serve with lime wedges.

ENJOY!