The CPTSD Diet #1: The Power of a Simple Curry
When you’re living on your own, it’s easy to fall into a rut with food. Life gets busy, you’re tired, and suddenly, that healthy meal you intended to make turns into a takeaway. One of the most powerful tools you have for your physical and mental health is right there – in your kitchen? Cooking for yourself isn’t just about nutrition; it’s an act of self-care and a step towards reclaiming your wellbeing. This is especially true when navigating the challenges of CPTSD, PTSD, anxiety, and stress.
This is the first in a series of posts and videos about ‘The CPTSD Diet’. We’re not talking about a restrictive, complicated plan. We’re talking about a way of eating that supports your nervous system, reduces inflammation, and gives your body and mind the fuel they need to thrive. And it all starts with a simple, forgiving, and incredibly tasty meal: Curry.
Why Cook a Curry?
This isn’t just any curry; it’s a super-charged meal designed to help your body feel better from the inside out. We’ve packed it with ingredients known for their health benefits, which can be particularly helpful for managing anxiety and stress:
- Turmeric & Ginger: These are your anti-inflammatory powerhouses. Inflammation can be a big issue with chronic stress and conditions like CPTSD, so giving your body a little help is always a good idea.
- Garlic & Onion: Not only do these create a beautiful flavour base, but they also support your immune system.
- Coconut & Spices: The healthy fats from the coconut block and the warming spices like garam masala and chilli help provide energy and comfort.
Cooking a curry is also a great mindfulness exercise. It engages your senses—the vibrant colours, the rich aromas filling your kitchen, the sizzle of the spices. It’s a moment to focus on something positive and creative, all for you.
The ‘How-To’ You Can Make Your Own
This is all about getting comfortable in the kitchen. You don’t need a perfect recipe. You’ve got the essentials in your pantry, and you can add anything you like. This is your kitchen, your creation. This simple recipe can be a powerful tool to combat the overwhelm that often accompanies PTSD.
Ingredients to have on hand:
- Olive Oil or Ghee
- Onion
- Garlic (fresh or powder)
- Ginger (fresh or powder)
- Tinned Chopped Tomatoes
- Coconut Block
- Spices: Turmeric, Garam Masala, Curry Powder, Chilli Powder
- Protein: Chicken, chickpeas, kidney beans, or tofu (your choice!)
- Extra Ingredients (optional): Add whatever you have in the fridge or cupboard, like lentils or your favourite vegetables.
Simple Steps:
- Heat your oil or ghee in a pan.
- Sauté the onion, then add the garlic and ginger.
- Add the chicken (if using) and stir everything together until the chicken is browned.
- Add the spices and let them ‘bloom’ for about a minute, stirring everything together. This releases their beautiful flavour.
- Add the tinned tomatoes and stir everything together.
- Drop in the coconut block and let it melt into the sauce, stirring occasionally.
- If you’re using a vegetarian protein like chickpeas or kidney beans, stir them in now.
- Bring it to a gentle simmer and let it cook for at least 15-20 minutes to let the flavours develop. The longer you cook it, the richer it will be.
Top Tip: You can easily make a big batch of the base curry sauce without the protein. Once cooled, pop it into a container and freeze it. Next time you want a quick meal, just thaw the sauce, heat it up, and add your chosen protein like chicken, fish, or a tin of kidney beans. It’s an easy way to plan ahead and save time on a busy day! This simple act of planning can greatly reduce the daily stress of figuring out what to eat.
That’s it! You’ve just created a deeply nourishing and delicious meal from scratch. There are no rules here—just an invitation to experiment, trust your instincts, and enjoy the process.
This is the first step on a journey back to yourself, one delicious and healthy meal at a time. To see how simple this really is, watch my quick one-minute video or the longer instructional one for more tips!
What’s a simple, healthy meal you love to cook for yourself?
Ready to reclaim your health and wellbeing?
If you or someone you know wants to learn more about breaking free from unhealthy habits, join me for my FREE webinar, “The Lost Art of Being Healthy”, on the 8th of September at 7 p.m.
Whether you’re living alone, a student, or just want simple ideas for one, this session will help you discover what to cook, how to cook, and why to cook—powerful ways to nourish your body and mind, reduce stress, and build positive, lasting change.
Book your free place here: “The Lost Art of Being Healthy”