Save time & money with this healthy recipe

Since living on the road without a freezer and very little fridge space I’ve had to make friends with a can opener and the supermarket tin isle.

Having a constant supply of fresh fruit and veg for meals is even harder when you’re a few hundred km’s from a town (let alone a supermarket).

I’ve had fun experimenting with meals I can create from a can that don’t compromise flavour or nutrition.

Whip this one up after work to save time and money.

One Pot Pumpkin Curry

This vegetarian meal is surprisingly nutritious and is made almost entirely from a can or a jar and uses only one pot. This pumpkin curry is also free from gluten, wheat and refined sugars.

Before you run away, this meal got the tick of approval from Drew who went back for seconds! Enough said…


2 cups diced pumpkin
1 brown onion
1 tin baby peas
½ tin (or 200 grams) coconut cream
2 teaspoons Keens curry powder
1 teaspoon chilli flakes
1 teaspoon minced garlic
1 teaspoon minced ginger
1 tablespoon sultanas
1 handful of salted cashew nuts
Salt and pepper


  • Sauté brown onion in olive oil for approx 2 minutes.
  • Add pumpkin, sultanas and all other ingredients (except peas and coconut cream) with approx 1 tablespoon water.
  • Continue to simmer.
  • Once pumpkin begins to soften (approx 10 minutes), then add coconut cream and peas.
  • Simmer for 2 minutes and serve with a sprinkle of cashews and a side of rice or buckwheat if desired.

Health benefits

Protein rich

One 85 gram serve of canned peas attributes 10% of daily protein intake. Tip – Give the peas a rinse in fresh water to reduce the sodium intake.

Cold and flu fighting

Pumpkin is jam packed with many antioxidants needed to ward off the common cold and flu such as vitamin A, C and E.

Boost energy

If you’re lacking the ability to get up and go, eat more pumpkin as it is also a good source of the B-complex group of vitamins like folate, niacin, vitamin B-6, thiamin and pantothenic acid which are needed for the body to produce energy.

Folate is also essential for women planning a pregnancy to reduce the risk of conditions such as spina bifida in the baby.

Improve digestion

Eating less red meat can give your digestive system a much needed break as it doesn’t have to work as hard to digest heavy meals. Plan at least 1-2 meat free meals a week to assist with constipation and other uncomfortable bowel issues.

Make quick cheap and healthy dinner

Eating healthy food on the road has been a breeze since I’ve learned to make friends with cans!

One thought on “Save time & money with this healthy recipe

  1. Jim Norman

    Hi Courtney,

    I found your website through the Without a Hitch site. I’ve had a great morning exploring various web-trails and I’ve recommended several pages to readers of my “Reluctant Camper” Facebook page. I hope you are enjoying your trip.


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