Left with half a can of pure pumpkin after making pumpkin chia pudding, I decided to add it to a Chicken curry I was planning on making that evening. The result is a generous boost of carotenoids and a nice thickening of the curry sauce. Take it a step further by adding 1 lb. of fresh pumpkin or butternut squash, diced to 1 ½ -2 inch chunks, to the Instant Pot before cooking.

1 small onion, halved and sliced lengthwise
2 zucchini, sliced into half-moon chunks
1 red pepper, cut into chunks
2 lbs chicken thighs, skinless/boneless, cut into chunks
1 cup bone broth or chicken stock
2 tbsp tomato paste
2 tbsp. red curry paste (I use Thai Kitchen brand often)
½ cup full fat coconut milk
7 oz. canned pumpkin (not pumpkin pie mix; use 100% pure pumpkin)
10 oz. frozen spinach, defrosted & squeezed out liquid
2-3 tbsp plain dairy or coconut yogurt

Blend coconut milk, pumpkin puree, stock, curry paste, tomato paste in blender.
Put in Instant Pot with chicken, onion, and pumpkin chunks. Set to manual for 12 minutes. Once completed, release pressure immediately. Stir in spinach and then serve with a dollop of yogurt.

STOVETOP:

Blend coconut milk, pumpkin puree, stock, curry paste, tomato paste in blender and set aside. In a large sauté pan, sauté onions and chicken in oil of your choice until chicken is seared. Add red pepper, zucchini, and curry sauce to the pan. Cover and simmer on medium for 10-15 minutes, until chicken is cooked through. Stir in spinach and let sit for a couple moments to warm through. Serve with a dollop of yogurt, if desired.

Diving deeply into nutrient density and exploring how to replenish key nutrients that tend to run low in my diet has inspired me to tweak and alter recipes to boost their nutrient value, often with delicious results.  This dip is currently in my fridge regularly (or some alteration thereof) and it’s become my go-to snack or quick breakfast when I don’t want to take the time to prepare something filling and nutrient-rich. I use this dip with crudités (cucumber and red peppers are my favorite), wrapped in a chard or romaine leaf as a wrap, or atop plantain chips or Mary’s Gone Crackers. Despite not growing up with a lot of seafood and not having a strong affinity for it, I never seem to tire of this dip!

Originally adapted from a dip I found to use for a tin of smoked herring, I’ve replaced the trout with canned salmon with bones to boost Omega-3s, Vitamin D, and calcium and added oysters for their impressive zinc, selenium, B12 and iron levels. Avocado adds fiber and more healthy unsaturated fats and all that lemon adds a delightful refreshing flavor and some vitamin C. Seafood as a whole provides some of the most nutrient-dense edible options available and are a reliable way to boost trace minerals and healthy fats. Obtaining quality fresh seafood can be difficult if you live inland, but using canned salmon and oysters here eliminates that problem.

If you are looking for quick, easy ways to create a nutrient dense diet give this recipe a try and let me know what you think!

Under The Seafood Avocado Dip

• 7 oz. canned salmon with bone, wild-caught Alaskan preferred, liquid drained
• 3.5 oz. can of oysters, drained
• 1 canned, smoked Anchovy filet (optional; adds flavor)
• 1/2 Avocado, cubed
• Zest from 1/2 lemon
• Juice from one lemon
• 1 tbsp Mayonnaise, Store Bought
• 1 tsp Hot Chili Sauce, Sriracha
• 4 Scallions or Spring Onions, thinly sliced
• 0.5 tsp Salt
• Several twists of freshly ground Black Pepper

Place drained seafood into a medium bowl. Add salt, lemon zest, lemon juice, sriracha and mayonnaise and mix well with a fork, smashing the oysters beneath the tines so that all becomes well incorporated.

Stir in the scallions then gently fold in the avocado. Serve with vegetable crudités or crackers. Will keep for 2 days, but is unlikely to last that long!