Chicken Tikka Masala

Chicken tikka masala is the most popular restaurant dish in Britain. Its orgins are disputed, some argue it was created in India, while others argue it began in London restaurants in the 70s. Regardless, this is an excellent dish to try if you are interested in experimenting with Indian-style cuisine but want something simple. Indian food is not my favorite, but I wanted to use Indian spices as inspiration for a healthy, spicy dish. The sauce is rich and flavorful, with notes of spice and sweet. Tender sweet potatoes and chickpeas compliment the complexity of the sauce. Full disclosure: this is not a traditional style recipe. This is just my interpretation of this dish that can be put together quickly for a tasty dinner. Don't be turned off by the long list of ingredients, this dinner can come together in 30 minutes and basically involves throwing ingredients into a pot.

Traditionally, this delicious dish is made with butter, cream and coconut milk and served over jasmine rice. I decided to create a leaner version that's packed with protein and filling fiber. In order to cut the heat and add a creamy texture, I added non fat plain Greek yogurt. Additionally, I added chickpeas and sweet potatoes and omitted the rice. You could also serve this over brown rice, quinoa or barley if you like. I bought some quinoa flax bread at Whole Foods and used that to scrape up all the tasty sauce.

Full recipe and photos after the jump.
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Bok Choy Salad with Peanut Dressing

Bok Choy is a nutritional powerhouse. Filled with vitamin C, folic acid, potassium and antioxidants it's a great addition to many dishes. Usually, bok choy is cooked, but I thought the crunchy stalks and spicy leaves would be delicious raw. Mixed in this simple salad, the flavor of the bok choy is enhanced by the peanut dressing. This salad is quick, easy, and unique.

Full recipe after the jump.
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How to Eat More Whole Grains

Members of Generation Y face a double edged nutritional sword. On the one hand, we have incredible access to health news and information and have been educated about healthy choices and healthy living from a young age. On the other, we also have access to the highest level of fast, readymade, frozen and convenient foods, many of which contribute to the fact that due to obesity related illness such as heart disease, diabetes and stroke; we are likely to be the first generation of Americans who do not outlive their parents. The statistics are staggering and terrifying on many levels.

Having said this, a diet high in whole grains is associated with reduced risks of cardiovascular disease and confers many health benefits. Only three servings of whole grains per day will reduce stroke risk by 30-36%, type 2 diabetes risk by 21-30% and heart disease risk by 25-28%. Additionally, recent studies have concluded that whole grains also reduce the risk of developing asthma, inflammatory disease, colorectal cancer, gum disease and high blood pressure.

So how do you add more whole grains to your diet? It’s easy. Some examples of whole grains include: barley, brown rice, buckwheat, bulgur, millet, oatmeal, wild rice, wheat berries and whole wheat bread, pasta and crackers. When in doubt, check for the word “whole” on the package and choose items with 3 or more grams of fiber per serving.

Tips, tricks and recipes after the jump!

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Farro and Asparagus Salad

Farro is an ancient grain that is considered the first cultivated grain in human history. Popular in ancient civilizations, it has been carbon dated back to 7700 BC in what is modern day Syria. It is a low yield crop that has largely been replaced, but is still grown in mountainous areas of Europe, most commonly in Italy, where it continues to be a popular addition to soups and stews. It is a distant cousin of modern wheat and has a similar consistency to spelt.

You can find farro at natural food stores, italian grocers and most supermarket chains in the health food isle. You can soak it overnight for a quick preparation, or cook it 40-50 minutes. When cooked it has a nutty, chewy texture. It makes a great substitute for barley or quinoa in any recipe.


Farro is an excellent whole grain that offers twice the fiber and protein of modern wheat. Different from other whole grains, farro contains a carbohydrates called cyanogenic glucosides, which have been found to stimulate the immune system, lower cholesterol, and help maintain healthy blood sugar levels. While farro does contain small amount of gluten, it's gluten molecules are weaker than wheat, making it easily digestible.

This recipe is a quick and easy salad that can be served warm or cold. Light, vitamin packed and filling, it especially delicious for lunch.


Full recipe after the jump!

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Quinoa Minestrone

In Italian, minestrone literally means "big soup". There is no set recipe for minestrone, it usually consists of a combination of seasonal veggies, beans, pasta, rice, and tomatoes. It is a thick, comforting soup that you can throw together quickly and with a variety of staples on hand. I decided to whip this up for my mom and myself, using quinoa and some organic zucchini. Quinoa makes a great addition to this soup, adding far more protein and fiber than traditional pasta. Further, since quinoa provides complete protein, this soup is a filling and simple meal. Aside from a bit of chopping, this is an easy and quick soup that you will want to eat for days. Sprinkled with some fresh parmesan, it is both comforting and healthy. This big batch will make at least 6 servings and will last about 3 days in the fridge.

Full recipe after the jump.
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