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Creamy Butternut Curry: Anti-Candida & Dairy-Free

Mon 12th Nov, 2018 - 3:41pm by Emma Cockrell

With Butternut Squash being such a valuable addition to any diet (see my last blog post here), and a particularly helpful food for the anti-Candida diet, I find ways to include it in a variety of meals. This recipe for a meat-free curry gains both flavour and texture from chunks of butternut squash simmered in coconut milk. We need to avoid hot spices if working to support gut ecology, so use a simple mix of  mild spices to gain depth of flavour and warmth. If you are cooking for people who don’t have a problem with candida, put a chilli grinder on the table and they can use it to add more heat if they like!

Butternut Squash Curry

Ingredients – to serve 4

  • 4 cups of diced butternut squash (one cup per person)
  • 3 onions – peeled and roughly chopped
  • 3 red peppers – roughly chopped
  • 1 tablespoon of extra virgin olive oil
  • 2 cloves of garlic- peeled and crushed
  • 1 cm of fresh ginger, peeled and grated
  • 1 teaspoon of nigella seeds (black onion seeds)
  • 1/2 teaspoon of whole cumin seeds
  • 2 teaspoons of ground cumin
  • 3 teaspoons of ground coriander seed
  • 100g of creamed coconut – chopped
  • 450 ml of water
  • 1 cup of ground sunflower seeds


  • Place the nigella seeds and cumin seeds in a large pan over a medium heat, and cook for one minute, stirring all the time
  • Add the onions, peppers and the olive oil, and cook until beginning to soften, stirring regularly.
  • Stir in the crushed garlic and grated ginger and stir for one minute.

  • Add in the ground spices, and stir for a further minute, before adding in the butternut squash

  • Pour into the pan the water and then stir in the creamed coconut.

  • Bring to the boil, reduce to a simmer and cook for about 10 minutes
  • Stir in the ground sunflower seeds and cook for a further 5 minutes, until butternut squash is tender.

Serve in bowls over cauliflower and courgette rice, or wholegrain basmati rice.

Try the sunflower seed pancake recipe as a chapati replacement.