Bowls/ Plant-Based/ Recipes/ Vegan

Curry Up! Nutrient-dense Injury Recovery Bowl


Keep calm and curry on

Whether you’re injured or recovering from an intense training session, nutrition is paramount in recovery. Food is critical to our health and repairing our bodies. Both the body and the mind can be enhanced (or hindered) by what we eat.

I’m shocked by the junk people put in their bodies—especially when injured! Nutrients are building blocks of muscles, tendons, ligaments, bones and organs, and they’re what helps your body function properly. If you want to be back at your best as soon as possible, consider making a batch of my nutrient-dense curry.

Up your dose during recovery

Consuming nutrient-dense whole foods is essential to fast, sustainable injury recovery, but quantity is just as important as quality. If you’re injured, your exercise has dropped off, but your nutritional needs have not. After trauma or a surgery, research has found that the body actually needs more nutrients while its repairing! Worry less about your waistline, and more about what nutrients and minerals you’re consuming.

Recovery celery-bration!

This recipe has a heaping dose of muscle-repairing and inflammation-fighting celery. With its high Vitamin C and calcium content, celery has also been shown to speed up bone healing after a fracture. Celery contains many other minerals you’ll need for recovery such as such as calcium, sodium, copper, magnesium, iron, zinc, and potassium.

Quinoa getta’ big helping of protein

Your bones crave protein during the repairing process. Quinoa is a complete protein source, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. In addition to protein, Quinoa contains Manganese, which is necessary for the creation of the connective tissue in cartilage and bone; Magnesium, critical because your bones can’t absorb calcium without magnesium; and Zinc, imperative for the synthesis and mineralization of bone.

Nutritional Highlights

Celery – Rich in blood clotting, bone metabolism, and blood calcium regulating Vitamin K, collagen synthesizing and soft tissue healing Vitamin C.

Garlic– Full of bone-healthy manganese and cell-protecting antioxidants, mood-boosting Vitamin B6 and immunity-strengthening Vitamin C.

Kale – For athletes, the iron in Kale will transport oxygen to various parts of the body. The Vitamin B6 in Kale will help maintain healthy nervous and immune systems.

Spinach – One of the most nutrient-dense foods on the planet, this endurance enhancing leaf is full of iron, contains cancer fighting antioxidants, Vitamin A, Vitamin K, and 40% of your magnesium requirement daily. Whoa yeah baby let’s get it on!

Carrots – Loaded with collagen synthesizing and soft tissue healing Vitamin C, cell-growing and free-radical fighting Vitamin A.

Turmeric –This long lost zesty relative of ginger has an impressive list of uses and benefits. Turmeric is a powerful anti-inflammatory and antioxidant.

Broccoli – Broccoli is full of free-radical fighting Vitamin C and is a good source of phytonutrient flavonols, particularly endurance-enhancing Quercetin.

Cilantro – Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of daily recommended intake. Vitamin-K has a potential role in bone mass building. —recovery faster from injuries!

Yam – Yams are made up of complex carbohydrates and dietary fiber allowing for slow uptake to keep blood sugar levels steady. Yams have healthy skin promoting and bone strengthening vitamin A.

Quinoa – Essential nutrients for muscle recovery, one cup of quinoa delivers minerals, fiber, antioxidants, enzymes, all nine essential amino acids and nine grams of protein, making it one of the most complete foods in nature. Iron-rich quinoa helps the body produce energy and helps the blood deliver oxygen to muscles. Particularly critical for female and endurance athletes who are often iron-deficient.

Sunflower Butter – High in free-radical fighting Vitmain E and Digestion-aiding fibre and blood-boosting iron.

Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.

Coconut Oil – Loaded with natural pH feeding electrolytes, immunity and energy enhancing lauric acid and  fat burning MCTs.

Curry up! Nutrient-dense injury recovery bowl

Print Recipe
Serves: 5 Cooking Time: 45min


  • 1 tbsp coconut oil
  • 2 garlic cloves
  • 4-5 celery stalks (with leaves)
  • 1 small yam
  • 3 large carrots
  • 1 big thumb-sized chunk turmeric root
  • 2 tbsp curry powder
  • 3/4 c broccoli
  • 3 c spinach
  • 1 c kale
  • 1/2 c cilantro, roughly chopped
  • 1/4 c sunflower butter
  • 1 tsp pink himalayan salt
  • 5 c boiling water
  • 1 c quinoa
  • 1/2 tsp ground pepper



Melt coconut oil In a large pot


Roughly chop yam, carrots, garlic, and turmeric; add to the pot, stirring occasionally, until softened, 4 to 6 minutes. Stir in curry powder, salt and pepper.


Add broccoli, kale, spinach, cilantro, and sunflower butter to the pot.


Boil your water in a kettle, and pour water over ingredients in the pot. Stir together, reduce to low heat and cook until tender, about 15 minutes.




Now that everything has cooked down a bit, transfer the soup into your Vitamix. Be careful if you do this while it's hot...


When your soup is blended evenly (not too much!), transfer it back to the pot, bring to boil and add your quinoa.


Reduce to simmer for approx 20min.


To serve


Pour your curry into bowls and top with fresh avocado, sunflower or pumpkin seeds, a drizzle of extra-virgin olive oil and a pinch of pink salt


Store the remaining curry in mason jars for quick meals.


*If you don't have sunflower butter, you could use pumpkin seed butter or almond butter. *Don't cook the curry longer than I've suggested, as you want to maintain as many nutrients as possible.

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  • Reply
    Healing Vibes: Secrets to Accelerated Recovery | Zesty Life | Recipes, Adventure, Health in Squamish BC
    April 26, 2019 at 6:45 am

    […] chunk of fresh turmeric and ginger, and some spirulina. For lunch and dinner I made a big batch of nutrient-dense soup full of veggies, herbs, nut butters quinoa and loads of turmeric; which were easy to digest and […]

  • Reply
    May 9, 2019 at 9:49 pm

    Sub’d almond butter for sunflower butter, and still delicious. It’s also a great dip straight from the fridge. Thanks for such nutritious and easy to prepare recipes Zesty!

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