Curry is a seasoning made up of a variety of spices typically added to Indian food. Historically, Indian curry was prepared to taste. The spice blend was overwhelmingly hot, partly to prompt sweating to cool the body in hot climates. During the British occupation of India, the traditional hot Indian curry was modified for milder tastes, similar to the “curry powder” now sold in grocery stores.

These days, Americans crave bold and exotic flavors, which is why the original spicy curry has gained popularity in Indian restaurants in the United States. Some curries are prepared with ingredients like cinnamon, ginger, cloves and cumin to add a twist. However curry is prepared, emerging research suggests this age-old favorite may aid in cancer prevention.

There are at least three components presented in curry that may help prevent cancer. Turmeric is one that scientists believe could potentially delay the growth of colon and prostate cancers, among other types of cancer. Turmeric gives curry its yellow tint. It is a member of the ginger family, another spice often used in curries. Ginger contains a cancer-fighting phytochemical called gingerol, which is linked to cancer prevention. In fact, some research studies claim ginger can kill ovarian cancer cells. The third component is hot peppers. Scientists at the University of Pittsburgh School of Medicine found that hot peppers contain a compound called capsaicin, which seems to help shrink pancreatic tumors.

As it turns out, combining these cancer-fighting properties helps fight cancer compared to preparing curry with just one cancer-fighting ingredient. To maximize your body’s protection from cancer, try to incorporate turmeric, ginger and hot peppers into your curry.

If you are not naturally a fan of curry, you can prepare it to suit your palate. For example, a curry sauce with a tomato or yogurt base.

AICR has created a recipe that combines the cancer-preventing potential of a low-fat curry sauce with fresh vegetables, which help ward off cancer on their own. Depending on how spicy you like your curry, you can add more or less chili powder.

Curried Vegetable Pilaf

1 Tbsp. extra virgin olive oil
1 red bell pepper, diced
2-3 cloves garlic, minced
1 Tbsp. curry powder (or more to taste)
1 tsp. chili powder, or to taste
1/2 tsp. cayenne pepper, or more to taste (optional)
1 can (15 oz.) can chick peas, rinsed and drained
1 small sweet potato, peeled and cut into 1/2-inch pieces
2 carrots, peeled, ends trimmed and thinly sliced
2 cups chopped spinach or chard, stems removed
1/3 cup raisins
2 Tbsp. prepared mango chutney (dice any large pieces of mango)
1/2 cup fat-free, reduced sodium chicken broth or vegetable broth
1 cup cooked brown rice
Plain non-fat yogurt, for garnish (optional)
1/4 cup crushed peanuts, for garnish
In blender, puree chutney. Gradually add broth while continuing to blend. Set aside.

Heat oil in heavy large saucepan over medium heat. Add bell pepper and garlic and sauté 3 minutes. Add curry  and chili powders. Stir 1 minute. Add chickpeas, potato, carrots, greens and raisins. Stir in chutney and broth. Bring to boil. Reduce heat to low, cover and simmer until vegetables are tender, about 10 minutes. Add rice and cook, uncovered, for 5 minutes, stirring often. Mound pilaf in large bowl. Serve garnished with a spoonful of yogurt and peanuts, if desired.

Makes 4.5 cups, or 4 servings.

Per serving: 323 calories, 5 g total fat (<1 g saturated fat),
62 g carbohydrates, 9 g protein, 10 g dietary fiber, 436 mg sodium.

###

(word count: 539)