To complete my article this month about skin and micro-nutrition, here is a recipe to give you a healthy glow.
King Prawns Curry with Vegetables
Ingredients (for 4 people)
500 g peeled king prawns (about 4 king prawns per person)
250 g crushed peeled tomatoes
4 carrots
100 ml coconut milk
200 ml soy cream
2 cloves garlic
30 g fresh ginger
½ tsp cinnamon
½ tsp turmeric
½ tsp curry
1 lime
1 tbsp soy sauce
Chopped fresh coriander sprigs (optional)
3 tbsp olive oil
1 tbsp sesame oil
Preparation
1/ Prepare the marinade for the king prawns: in an airtight glass box, place the peeled king prawns and mix them with the soy sauce, lime juice, and sesame oil. Refrigerate for 30 minutes.
2/ Peel the carrots and cut them into small dice. Peel and chop the garlic cloves. Peel and grate the fresh ginger.
3/ In a skillet, brown the garlic over low heat in the olive oil. Add the carrot cubes and cook for 5 to 10 minutes. Add the king prawns with the marinade and sear them for 2 to 3 minutes.
4/ Add the crushed tomatoes, spices (cinnamon, turmeric, ginger, curry), coconut milk and soy cream. Let simmer for about 5 minutes.
5/ Place in a deep plate and sprinkle with chopped coriander.
The Choice of Ingredients
King prawns for their pink colored back which contains astaxanthin, a powerful antioxidant.
Tomatoes for their richness in Lycopene.
Carrots for their richness in β-carotene.
Lycopene and β-carotene are two antioxidant polyphenols that have shown a beneficial effect in slowing down aging and protecting the skin. β-carotene is a precursor of vitamin A (or retinol) known, among other things, for maintaining beautiful skin and normal vision. Small aside: it is also necessary for the transport of vitamin D ;-) Be careful all the same with excessive vitamin A supplements which can be toxic for the liver, and with β-carotene supplements in smokers which, in high doses, may increase the risk of lung cancer.
Ginger, cinnamon, and turmeric for their anti-inflammatory effects.
Finally, real curries are normally made exclusively from coconut milk. Coconut milk is quite rich in fats, especially in saturated fatty acids that we tend to over-consume. Nevertheless, for the taste and because it is also rich in iron, I chose to mix it with soy cream for more balance.