31 January, 2015

Curried Pumpkin, Tomato & Okra with Rice

This recipe is inspired by Marjorie Druker and Clara Silverstein's recipe here.

Curried Pumpkin, Tomato & Okra with Rice ingredients (9)
Makes about 6 large servings
Stage 1
2 quarts Curried Chicken & Pumpkin Stock
2 Tbsp Salt-Free Curry Powder
1/4 tsp ground Cayenne Pepper 
1 tsp ground Ginger
2 (10-oz / 283g) can Ro-Tel Original Diced Tomatoes & Green Chilies, drained
1 (13.5-oz / 400ml) can A Taste of Thai Coconut Milk (Unsweetened/ First Pressing)

Stage 2
1 (12-oz / 340g) bag frozen whole okra
Freshly-squeezed juice of one small lime

For serving
Hot, cooked rice

Curried Pumpkin, Tomato & Okra with Rice directions
Stage 1:  Prepare base
Simmer gently Curried Chicken & Pumpkin Stock with the next five (5) ingredients (through coconut milk) for one hour.     Back to Top

Stage 2:  Add okra and lime
Add frozen okra and lime juice to curry mixture while you cook the rice.

Stage 3:  Serve
Add hot, cooked rice to large, deep bowls. Spoon over the Curried Pumpkin, Tomato & Okra and serve immediately.     Back to Top

You might like:
Emeril's Brown Chicken Broth
Justin Wilson's Ham Stock

Soups, Gumbos and Stews > C > curried

Page Last Updated 25 May 2015

Curried Chicken & Pumpkin Stock

Curried Chicken & Pumpkin Stock ingredients (6)
Makes about 1-Gallon US / 3.785L
Stage 1
Olive oil
2 garlic cloves, minced
17 Tbsp US  Knorr® Chicken Flavor Bouillon, "Caldo Con Sabor de Pollo"
1 gallon (16 cups US / 3.785L) water

Stage 2
2 (29-oz / 822g) cans Libby's® 100% Pure All Natural Pumpkin Purée (Do not substitute Libby's® Easy Pumpkin Pie Mix in this recipe because it is preseasoned and will produce very different results. Instead, check this recipe.)
1 Tbsp Salt-Free Curry Powder

Notes:  I use Curried Chicken & Pumpkin Stock in Curried Pumpkin Soup and Curried Pumpkin, Tomato & Okra with Rice.

Stage 1:  Sauté + prepare bouillon
Sauté minced garlic in the olive oil. Then, stir in the bouillon, allowing it to soak up the olive oil. Add 1-gallon water; stir well and bring to a boil. Then, reduce heat, cover and simmer for two (2) hours.

Stage 2:  Season and simmer with pumpkin purée
Add cans of pumpkin purée; stir well before adding the curry powder. Use an immersible blender to purée until smooth. Cover and simmer gently for at least one (1) hour, and up to twelve (12) hours.

Stage 3:  Use or store
Cool and freeze, or use within three (3) days as base to prepare soup.

You might like:
Emeril's Brown Chicken Broth
Roasted Vegetable Stock (Slow-Cooker)

Soups, Gumbos and Stews > C  > curried
Soups, Gumbos and Stews > S  > stocks

Page Last Updated 25 May 2015

Curried Shrimp and Rice with Okra | New England Soup Factory Cookbook

This book is fabulous!

Curried Shrimp and Rice with Okra ingredients (21)
Makes 10 to 12 servings
Stage 1
2 Tbsp olive oil
3 cloves garlic, minced
1.5 cups diced onions
1/4 cup diced celery
2 cups diced carrots
1.5 cups diced red bell peppers
4 Tbsp minced fresh ginger

Stage 2
2 Tbsp curry powder
2 tsp ground coriander
1/2 tsp cayenne pepper
1 cup shredded coconut
2 cups (16-oz US) canned diced tomatoes, drained
12 cups fish stock or clam juice

Stage 3
2-lbs large raw shrimp, peeled and deveined

Stage 4
1 (16-oz) can coconut milk
3 Tbsp honey
3 cups cooked white rice
1-lb sliced fresh or frozen okra
1 bunch fresh cilantro, chopped
2 Tbsp freshly-squeezed lime juice
Kosher salt, to taste

Notes:  This recipe inspired Curried Pumpkin, Tomato & Okra with Rice recipe.

Curried Shrimp and Rice with Okra directions
Stage 1:  Sauté
Heat a stockpot over Medium-High heat and add the olive oil. Add minced garlic and the next five ingredients (through minced fresh ginger); sauté for five (5) minutes.

Stage 2:  Prepare the base
Add the curry powder, ground coriander and cayenne pepper; stir well. Add the shredded coconut, diced tomatoes and fish stock or clam juice. Bring to a boil. Then, reduce heat to Medium, cover and simmer for twenty (20) minutes.     Back to Top

Stage 3: Cook shrimp
Add the shrimp; cover and and simmer for ten (10) minutes more.

Stage 4:  Finish and serve
Add the coconut milk, honey, cooked white rice, okra, cilantro, lime juice and Kosher salt. Cook for five to seven (5 to 7) minutes.

Serve warm.     Back to Top

Adapts recipe from Marjorie Druker and Clara Silverstein, New England Soup Factory Cookbook: More Than 100 Recipes from the Nation's Best Purveyor of Fine Soup (Nashville: Thomas Nelson, Inc., 2007), 75.

You might like:
Chef Paul Prudhomme's Rich Seafood Stock
Emeril's Brown Chicken Broth

Soups, Gumbos and Stews > C > curried
Soups, Gumbos and Stews > S > shrimp

Page Last Updated 25 May 2015

16 January, 2015

Gout+ personal reminders

Please consult your physician about gout and what is appropriate for you, as I have done. 

The information collected below is specific to me, after consultation with physicians, and it is neither offered nor to be used as advice or guidance to anyone else. I am posting the information solely as a personal convenience to help me remember the details of new areas needing my attention.  

Gout is a complex, painful type of arthritis and occurs when high levels of uric acid in the blood crystalize around a joint. The body produces uric acid when it breaks down purines. Purines occur naturally in the body, but are also contained in certain foods, such as organ meats, anchovies, herring, asparagus, mushrooms, and avocados.

Fruit and veggie-rich diets help will help clear purines from my body. The body seems to have an easier time excreting purines from most vegetable sources.

My current goals  1)  Coordinate appropriately with my pre-existing restricted diet; 2)  Help control the production, and improve elimination, of uric acid; 3)  Plan meals better.

My personal keys to success

  • Abide by pre-existing dietary considerations (some of which are reinforced by gout-management diet)

  • Stay well-hydrated. Drink lots of fluids, especially water and unsweetened (natural) fruit juices. For me, soft drinks must have no caffeine or sugar, and have low to no sodium (I choose particular ginger ale or root beer).

  • Avoid high-fructose corn syrup (only carbohydrate known to increase uric acid)

  • Choose complex carbohydrates / eat more whole grains and fruits and vegetables 

  • Reduce saturated fat because it hinders my body's ability to eliminate uric acid

  • Choose more low-fat or fat-free dairy products to help reduce risk of gout 

  • Avoid or limit alcohol intake, and avoid beer completely (alcohol interferes with uric acid elimination)

Foods I am to avoid / limit
(Very high in purines)
Absolutely no organ meats, such as liver, kidneys, sweetbreads and brains

Meats, including bacon, beef, ham, pork, and lamb
(White meat is generally better than red for an occasional indulgence. However, for me, continuing to eat some types of red meat occasionally within pre-existing diet is acceptable - -  no veal, and lean roast beef in moderation.)

Turkey and goose 

Game meats

Any other meats in large amounts

Anchovies, sardines, herring, mackerel

Scallops - - for me, acceptable as an occasional indulgence

Tuna - - for me, tuna packed in water is acceptable occasionally



Beverages sweetened with high-fructose corn syrup, such as non-diet sodas or “fruit” drinks 
(The sweeteners will stimulate uric acid production. For me, pre-existing diet eliminates all soft drinks containing sugar, and all fruit juices with sugar added.)

Avocados     Back to Top

Foods I may eat occasionally 
(Moderately high in purines, but may not raise risk of gout or
contain oxalates which increase risk for certain types of kidney stones)

Asparagus, cauliflower, mushrooms, and spinach -- for me, 2x week maximum
(They are higher in purines than other vegetables.)

Beet greens, beets, leeks, lentils, okra, sweet potatoes, soybeans, and Swiss chard - - contain oxalates

Chicken (leg better than skinless breast) - - for me, skinless for pre-existing diet

Dried legumes -- for me, start 2x week maximum


Fish and seafood (other than high purine seafood above), such as shrimp, crab, lobster and eel which are relatively safe - -  for me, lobster without butter

Oatmeal, wheat bran, and wheat germ 


Pork or beef better than turkey as an occasional indulgence for managing gout

Salmon - - for me, start with 2x week maximum

Wine (Max. 10-oz / 296ml daily per Mayo Clinic)     Back to Top

Foods that are safe for me to eat
(Low in purines and allowed on pre-existing diet)
Green vegetables and tomatoes

Fruits - -  for me, fresh and dried

Breads and cereals that are not whole-grain - - for me, only whole grain using unbleached flour and low sugar 

Butter, buttermilk, cheese, and eggs - - for me, skim-cheese; only 2 eggs per week

Chocolate and cocoa  - - for me, pre-existing diet overrides

Coffee, tea, and carbonated beverages - - for me, pre-existing diet overrides

Peanut butter and nuts - - for me, raw and unsalted nuts     Back to Top

Foods that may lower my risk of gout
(And are allowed on pre-existing diet)
Low-fat or nonfat milk

Low-fat yogurt

Complex carbohydrates, such as, legumes (beans, peas, lentils and peanuts), starchy vegetables (potatoes, corn, green peas, and parsnip), and whole-grain breads and cereals - - for me, only low-sugar cereals

Coffee - - for me, pre-existing diet overrides 

Fruits, especially citrus

3- to 4-quarts of fluid daily, including water, juice, soup - - for me, only unsweetened juices, preferably fresh
(Helps flush uric acid from body.)     Back to Top

Disclaimer:  As always, consult your physician before beginning any fitness or nutrition program. The information provided on this site is not meant to treat, cure, prevent or diagnose any illness or disease. The information provided is for general and educational purposes only and includes the opinions and views of the author and should not be substituted for medical advice given by your physician.

My sources:
Personal physicians
Mayo Clinic
JillianMichaels.com (Add avocados and legumes)
LiveStrong.com (Add vegetables with oxalates)

Back to Top

dietary > gout

Page last modified 7 January 2016

14 January, 2015

Redo: Updating Linda's Taco Dip

This layered dip recipe uses several convenience products, however if you like, you could prepare homemade guacamole and salsa to use here. 

Linda's Taco Dip

Linda's Taco Dip ingredients (6)
Makes one (7- x 11-inch) dish
2 (8-oz. US / 227g) containers Wholly Guacamole® Classic dip *
1 (16-oz. US / 453g) carton Daisy Light® Sour Cream (you may have extra)*
1.5 cups salsa
1.5 cups shredded mozzarella cheese (or more according to personal preference) *
1 (2.25-oz. US / 63g) can sliced ripe (black) olives, well-drained

For serving
1 (11-oz US / 311g) bag Doritos® Nacho Cheese Flavored Chips or
Doritos® Cool Ranch® Flavored Chips or
Tortilla chips

Linda's Taco Dip Directions
In a (7- x 11-inch) baking dish, and beginning with the guacamole, layer ingredients in the order listed above, ending with the olives on top. 

Cover tightly and chill in refrigerator for up to two (2) hours before serving with chips. For optimum flavor and appearance, use within twenty-four (24) hours.

* Linda's Taco Dip notes
  • Since all guacamole turns brown when exposed to the air for more than about one (1) hour, and fat free sour cream starts to "weep" after just a little more time, this is a dish to assemble on the day you serve it. 

Kroger brand Peakfection Traditional Guacamole 

  • I think 12-oz. sour cream is plenty for this (7- x 11-inch) dish; however, I used the entire carton rather than waste the surplus. You can halve the Daisy Light® Sour Cream 40-calories per serving (2 Tbsp / 30g each) to 20-calories, and the fat calories from 25g to zero by using fat free sour cream; I used the Kroger store brand for this comparison.   

  • Over the years, I've used a number of different tomato salsas in this recipe. My current favorite is another Kroger store brand, Private Selection® Chipotle Chili Pepper Salsa. Use what you like.

Using only one cup shredded mozzarella

  • In the batch photographed here, I used shredded mozzarella cheese; however, I prefer using finely shredded mozzarella (click here for photo).

Using 1.5 cups shredded mozzarella

Using one small (2.25-oz. / 63g) can sliced ripe olives

You might like 
Linda's Taco Dip (Original 1981 recipe) 
Layered Taco Dip

Appetizers and Snacks > Cold dips / spreads

Page Last Modified 22 July 2016