Healthy eating with Amelia Freer

We first spotted cauliflower rice cropping up across nutritionists and foodie blogger’s recipes – "it’s a great source of choline, a vitamin b essential for brain development and function" says Nutritional Therapist Amelia Freer. Made by grating the florets and then sautéing or boiling, it’s grain-free and only 25 calories instead of the 140 for 100g in regular white rice - a much more salubrious substitute.

Amelia serves cauliflower rice with her healthy beef curry - "I make this in my slow cooker but it works just as well in a casserole. I love to have melt in the mouth, tender meat and so the slow cooker is ideal for this. It's just so easy but feels like a really delicious hearty meal - great for a Friday night with friends."


Serves 2
Prep time: 10-15 minutes
Cook time: 5-8 hours 20 minutes (3 hours if using a conventional oven)

410g organic stewing steak, cut into cubes 2 x 400g tins organic coconut milk 1 large onion, peeled and diced
2 garlic cloves, keep whole (to remove at the end)
3cm cube of fresh ginger, peeled and cut into thin slices
2 small red chillies, finely sliced (I keep the seeds in as I like the heat but remove for a milder version)
3 star anise
2 tbsp ground cumin
2 tbsp ground coriander
250ml fresh beef or chicken stock or water
2 sweet potatoes, peeled and cut into bite-sized chunks 10 cherry tomatoes
40g spinach
1 tbsp fish sauce
Sea salt and freshly ground black pepper
Fresh coriander, to serve

- Put all of the ingredients except the sweet potatoes, tomatoes, spinach and fish sauce into the slow cooker. Stir and add a generous pinch of salt and pepper.

- Set the slow cooker to high, cover with the lid and leave to cook for 5 hours. Alternatively, set the slow cooker to low and leave to cook overnight.

- Before serving, add the sweet potatoes, tomatoes and fish sauce and cook for a further 20 minutes, then stir in the spinach.

- Sprinkle the coriander over the top and serve.


Recipes taken from Eat. Nourish. Glow. by Amelia Freer, out now in paperback at £16.99 (HarperThorsons). Photography Ali Allen.