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  • Writer's pictureJasmine Carbon

"Curried goat has sooo many health boosting ingredients, I don't know where to begin"

Unless you didn't already have good reason to enjoy a plate of steaming curried goat/mutton/chicken with a side of rice 'n' peas or perfectly cooked basmati I am to list some of the health benefits linked to the spices and seasonings of your beloved curried meat dish


They contain antioxidants which help prevent cellular damage that would contribute to diseases like cancer, diabetes and heart disease.


Garlic has cardio-protective properties including lowering high blood pressure and lowering levels of LDL (the bad type) cholesterol in those with high LDL cholesterol


Ginger can help to reduce chemotherapy-related nausea, nausea after surgery, and morning sickness.

It also appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

Tomato Puree

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.


Linked to having health benefits in managing symptoms of irritable bowel syndrome, turmeric is a very powerful anti-oxidant. It's functional components appear to more potent in the presence of black pepper so try to combine the two in cooking.


Typical of many green herbs, bayleaves are a good source of vitamin A, vitamin B6, and vitamin C. These vitamins are all known to support a healthy immune system.

Now let's elevate this curry dish!!


1. Reduce Salt

Afro-Caribbean dishes are unfortunately renowned for being high in salt. The maximum daily salt intake for an adult is 6g (or 6 teaspoons) a day. A single portion of curried chicken could reach 4-6g of salt!!!

How to reduce salt?

Avoid using pre-made season mixes AND salt. Using one or the other

Gradually reduce the amount you use, your taste buds will get used to it!

Black people are disproportionality affected by high blood pressure with the main cause being having a high salt diet.

So it's important to do what needs to be done to lower salt intake and reduce high blood pressure

2. Reduce Fat

Where possible cut and remove all visible fat.

Before adding your seasonings, stew meat off to in a hot saucepan to remove any additional fat from the meat

If you are partial to some coconut in your curry, use a reduced fat coconut milk instead of full fat coconut cream

3. Make it Meat-Free

Experiment with beans and pulses to replace meat. Chickpea curry is a traditional and popular Trinidadian meal and it is also a staple meal in those who follow an Ital diet

4. Make it Go Further

Bulk up your meat or vegetable curry by adding potatoes, butternut squash and other hearty vegetables.

Serve alongside a portion of vegetables (suggestion below)

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