Adrenal fatigue has been coined a disease of the 21st century. With our bodies being exposed to stress regularly, often on a daily basis, it’s no real wonder why many of us are experiencing some degree of adrenal exhaustion.
For many of us, our day begins with the shrill sound of our alarm as we leap out of bed in zombie mode. We switch to autopilot as we carry out our morning rituals. We get the kids ready, grab breakfast on the go and get a caffeine fix to fuel us for the commute. The pressure continues when we arrive at work and push ourselves to hit deadlines, grabbing a quick lunch at our desk. When we get home late, we are too exhausted to cook and grab takeout. Before we know it, it’s time for bed, and we set the alarm to do it all over again.
Supporting the Adrenal Glands
The effects of this prolonged physical stress and the result of poor dietary choices eventually takes its toll on our adrenals, and our ability to respond to stress. A fundamental part of our endocrine system, the adrenals are responsible for the production of a vast number of hormones, supportive of many essential bodily functions. When our adrenals become stressed, this can manifest as stubborn weight loss, extreme fatigue, brain fog, sugar cravings and hormone disruption to name but a few. In a world where pressure and stress have become an accepted and sometimes unavoidable part of our daily lives, it is crucial that we take the time to support and nourish our bodies with the fuel it needs to thrive, and a big part of this comes from supporting the adrenals.
As well as actively reducing stress levels and ensuring you allow yourself regular breaks, the correct diet will go a long way toward supporting the health of the adrenal glands. The best diet for supporting the adrenals consists of a healthy balance of nutrient-dense foods rich in healthy fats and fiber.
This coconut chicken curry is a delicious adrenal friendly dinner that is simple to prepare and packed with flavor. A healthy balance of good fats, protein and fiber, this curry is anti-inflammatory and gluten-free, dairy-free and refined sugar-free.
The recipe calls for chicken broth to form the base of the curry. Water is optional, however, adding a broth will vastly increase the nutritional profile of the meal and provide you with a whole host of healthy, adrenal-supporting nourishment.
As well as providing added flavor, bone broth is easy for the body to digest and exceptionally soothing and healing to the digestive system. Alongside its anti-inflammatory properties, a good quality or homemade broth will also do wonders for the immune system.
Choose Pastured Chicken
The protein source for the curry is pastured chicken. Good-quality protein is crucial in nourishing and rebuilding the health of the adrenals. Unlike commercially raised meat, organic, pastured chickens are free to roam and eat a natural diet. This ensures they are free from antibiotics and toxins often found in commercial chicken feed, which has been shown to cause hormone disruption in humans.
Rich in antioxidants, green beans are an excellent source of fiber, needed to maintain adrenal health. An abundant source of vitamin K, green beans also contribute to the maintenance of strong and healthy bones.
Avoiding refined carbohydrates and sweets is fundamental to healing adrenal fatigue. Sweet potatoes are utilized in this recipe to bring a healthy and nutrient-packed carbohydrate to the dish. With the ability to stabilize blood sugars, sweet potatoes are high in antioxidants and support healthy immune function.
Coconut milk brings the dish a healthy source of fats, crucial to healing stressed adrenals. The healthy fats in coconut milk can support a tired body by providing energy and reducing fatigue. It is also shown to assist in healthy weight loss — something that may be a problem for those battling adrenal exhaustion.
The base flavors of this dish come from a nourishing and anti-inflammatory blend of nutrient-dense ingredients, mixed to form a flavorsome curry paste. Once you have created this paste, the curry comes together in no time at all.
An easy and flavor-packed dinner, this coconut curry is an ideal adrenal boost after a long day. It’s delicious served on its own or accompanied by cauliflower rice.
Coconut Chicken Curry with Sweet Potato and Green Beans
4 scallions, sliced (plus more, for garnish)
2 large chicken breasts, diced
2 cloves garlic
1 1/2 cups coconut milk
1-inch piece fresh ginger, peeled and grated
1 tablespoon coconut oil
1 large sweet potato, peeled and diced
1 cup water or chicken broth
1 green chili, sliced
1/2 teaspoon ground cumin
1/2 teaspoon coriander leaf
1 lime, juiced and zested
Handful green beans
Handful fresh cilantro, minced (plus more, for garnish)
Pinch sea salt
Pinch freshly ground black pepper
- Add scallions, cilantro, chili, ginger, garlic, lime juice, lime zest, cumin and coriander to a food processor and pulse to combine.
- Add coconut oil to the mixture and blend to form a thick paste.
- Add paste to a large saucepan or casserole dish over medium heat and add the diced potatoes.
- Add water or broth to pan and bring to a boil, before reducing to a simmer for 5 minutes.
- Add coconut milk to pan and stir to combine until simmering gently.
- Add diced chicken and green beans the pan and cook for 8 to 10 minutes until the chicken is entirely cooked through.
- Sprinkle with cilantro and scallions and serve.
Total time: 30 minutes Prep time: 5 minutes Cook time: 25 minutes
NUTRITION INFORMATION: Calories: 641 Fat: 43.6g Carbs: 24g Protein: 31g
For more recipes that support your adrenal health, check out Cooking for Adrenal Health, here!