Eng 繁 簡
A A A
0
Home > Tips and Resources > Diet and Cancer > Recipes > Japanese Curry Spinach Potato Mash
Share

Japanese Curry Spinach Potato Mash

Nutritional Value

For colorectal cancer patients

  • Potato:
    • Antioxidant properties: Potatoes contain phenolic compounds like chlorogenic acid, caffeic acid, and ferulic acid which have antioxidizing properties and can potentially reduce the risk of colorectal cancer
    • Fiber and resistant starch: Potatoes are a good source of dietary fiber and resistant starch, which supports digestive health and can promote bowel movement.
  • Spinach:
    • Fiber: Like potatoes, spinach is also high in dietary fiber, which supports healthy digestion and regular bowel movements, and also reduces the risk of colorectal cancer.
    • Antioxidants: Spinach is rich in antioxidants such as vitamin C and beta-carotene. These antioxidants can help protect the colorectal cells from oxidative damage, which is associated with an increased risk of colorectal cancer.
    • Phytochemicals: Spinach contains various phytochemicals including flavonoids and chlorophyll, which have been shown to have anti-carcinogenic properties and may help inhibit the growth of cancer cells of large intestine.
  • Turmeric:
    • Curcumin: Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidizing properties. Curcumin has shown promise in inhibiting the growth of cancer cells of large intestine and reducing the risk of colorectal cancers.

Ingredients

Preparation and cooking time: within 30 mins

3 servings

  • ½ tbsp canola oil (7.5 g)
  • ¼ medium yellow onion, coarsely chopped (100 g)
  • ½ clove garlic, smashed (4 g)
  • 1 tsp Japanese curry paste (15 g)
  • 300 g potatoes; peeled and chopped
  • ¼ inch piece fresh ginger, peeled and finely chopped (7 g)
  • 1.5 cups low-sodium chicken broth
  • 100 g spinach leaves
  • ½ tsp turmeric powder (3 g)

Directions

1. Steam the potato for 15 minutes until it can be mashed with a fork.

2. Heat the canola oil in a medium saucepan over medium heat. Add the mashed garlic and Japanese curry powder, and cook for about 30 seconds, stirring constantly.

3. Add the mashed potatoes, coarsely chopped onion, finely chopped ginger, and low-sodium chicken broth to the saucepan. Bring the mixture to a boil over medium-high heat. 

4. Add the spinach leaves to the saucepan and cook for an additional 2-3 minutes until wilted. 

5. Add turmeric powder to the mash. Heat it over low for another 2-3 minutes to allow the flavors to meld together.

 

Nutrient Analysis (per serving) 

Energy  

230 kcal

Protein  

6.6 g

Carbohydrates 

32 g

Total fat

7 g

Dietary Fiber

5.45 g

Sodium 

640 g

Potassium 

544 g

Calcium 

43.6 mg

Magnesium 

38.2 mg

Vitamin C

17.36 mg

 

Recipe prepared by Ms. Chau Zi Yi Ursula; Ms. Ng Wing Lam and Ms. Wong Wing Tung, Charmaine (Food and Nutritional Science Students, HKU)

Reviewed by Dr. Daphne Wu (Food and Nutritional Science, HKU)