Carotenoids give this group their vibrant colour. A well-known carotenoid called Beta-carotene is found in sweet potatoes, carrots and pumpkins. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness. 

Thai Yellow Curry Paste

Just a few minutes of cutting, chopping, and dicing followed by another few seconds of blending/ food processing and twenty minutes of cooking time and you have a great jar of Thai-style curry paste. There is enough from one batch to make 10 separate meals. With just a few simple ingredients, and half an hour of your time, and you’ll be well on your way to having meal after meal of delicious, homemade food that will rival your local Thai restaurant.
 
Ingredients:

• 300g/11oz yellow capsicum (bell pepper)
• 50g/2oz garlic, minced
• 20g/1oz ginger, minced
• 1 to 10 chilli peppers (depending on your liking)
• 2 tbsp minced lemongrass (either fresh or from a jar or tube)
• 1/3 cup of tightly packed cilantro leaves and stems (if you have the roots, too, this is a bonus)
• 1 tbsp ground coriander (cilantro)
• 2 tsp salt
• 1 tsp ground black pepper
• 1 1/2 tbsp ground turmeric

Method:

1. Place all the ingredients in a food processor/ blender and pulse/ blend until a paste is formed
2. Place a pan or skillet over medium heat. Pour the spice blend into the pan and heat until it begins to bubble. Reduce the heat to low and continue to cook until all moisture has evaporated, leaving a thick, fragrant paste – about 20 minutes.
3. Store in a jar in the fridge for up to two months. Can be frozen for up to a year.

Now, to make a simple yet delicious Yellow Curry…

• Sauté the curry paste in a bit of olive oil, add some onions if desired, add a 400g/14oz can of coconut milk and then simmer your desired meat and vegetables until they are cooked through. It can be the perfect ‘clean out your fridge’ meal!  Anything raw (meat or veggies) goes in with the coconut milk and anything already cooked, such as roasted vegetables and cooked, shredded chicken gets tossed in at the end for about 5 minutes.