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freeLow sugarVeganDairy freePodcast

A skin-friendly sweet potato and egg curry

Curry topped with boiled egg in a silver bowl
How does an egg-based recipe that contains skin-friendly biotin, riboflavin, niacin and vitamin A sound? Try this cauliflower, egg and sweet potato curry recipe for healthy skin. Get cooking!
Try this tasty cauliflower, egg and sweet potato curry to top up on skin-friendly nutrients such as vitamin A. Eggs aren’t just good for scrambling! They contain four of the eight essential nutrients needed for healthy skin – biotin, riboflavin, vitamin A and niacin.1,2

Cauliflower, egg and sweet potato curry

Serves 4

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
357 kcal 18 g 7 g 13 g 6.5 g 34 g 18 g 0.42 g

Ingredients

  • 2 tbsp vegetable oil
  • 1 onion, finely diced
  • 1 green chilli, sliced
  • 25g ginger, crushed
  • 2 garlic cloves, sliced
  • 1 tbsp black mustard seeds
  • 1 tbsp chilli powder *
  • 1 cauliflower, cut into small florets
  • 2 sweet potatoes, peeled and diced
  • 50g ground almonds *
  • 1 x 400ml tin coconut milk *
  • 100g spinach
  • 4 eggs
  • 25g coriander, chopped
  • rice, to serve
*Available from Holland & Barrett

Method

Step 1. In a large frying pan, heat the vegetable oil. Add the onion and cook for 2-3 minutes or until softened. Step 2. Stir in the chilli, ginger and garlic and cook for a further 2-3 minutes. Add the mustard seeds and chilli powder. Fry until fragrant. Step 3. Next, add the small cauliflower florets, sweet potatoes, ground almonds and coconut milk. Bring to the boil. Simmer for 10-15 minutes, or until reduced and the vegetables are soft. Step 4. Meanwhile, place the eggs in a pan of cold water, bring to the boil and cook for 4 minutes. Drain and place in cold water to cool. Once cool, peel and halve. Set aside. Step 5. Once the vegetables are soft, toss in the spinach to wilt. Season with salt. Arrange the eggs on the top, and sprinkle with coriander. Serve immediately with rice.
Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
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Sources

1. Self Nutrition Data. Egg, whole, raw, fresh, Nutrition Facts and Calories. Available from: http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2 2. Medical News Today. What are the health benefits of biotin? Available from: https://www.medicalnewstoday.com/articles/318724.php

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