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Dr. Karina Wickland
Dear *|FNAME|*,

Happy Winter Solstice!  This newsletter is a little shorter than most as I learn how to balance work and motherhood.  I wish you all a healthy, happy holiday season.  See you in the New Year!

Curry in a Hurry

Here are two of my favorite recipes for quick, easy dinners.  Both are adaptions of Indian curry recipes that I use a lot.  Curry is a great meal to warm you up on a cold, dark winter night.  They contain healthy herbs and spices like ginger, garlic, onions and tumeric.  Serve with brown basmati rice and your favorite vegetables.  A good vegetable side dish is cauliflower stir-fried with garlic, lemon, tumeric and a little salt.


“No Butter” Butter Chicken (or your protein of choice)
  • 1 onion, diced
  • 2 Tbsp ginger
  • 1 chili, seeded and diced
  • 1 Tbsp coconut oil
  • 2 tsp garam masala
  • ½ tsp cinnamon
  • ½ tsp cloves
  • pinch brown sugar
  • 1 can tomato paste
  • 1 – 2 cans coconut milk – use 2 cans if you want a richer sauce, or for something lighter use 1 can and some vegetable or chicken broth
  • Protein – 2 lb chicken pieces OR 1 block cubed paneer OR 2 cups chickpeas OR 1 block cubed tofu etc
  • ½ tsp black pepper
  • salt to taste
Saute onion, ginger and chili in the coconut oil.  When onions are soft remove them from the heat and pour into a blender.  Add spices, sugar, tomato paste and half the coconut milk and blend until smooth.  Pour sauce back into the pan, add remaining liquid and simmer.  Add protein and simmer until protein is fully cooked (chicken will take the longest of course, tofu, beans or paneer are quite fast). 

Fast Indian Curry
  • 1 Tbsp coconut oil
  • 2 onions, diced
  • 1 cinnamon stick
  • 3 Tbsp garlic, minced
  • 2 Tbsp ginger, minced
  • ½ Tbsp salt
  • ½ tsp black pepper
  • 1 tsp tumeric
  • 1 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 Tbsp garam masala
  • ½ tsp  ground cayenne pepper
  • Protein – chicken, paneer, chickpeas, tofu etc
  • 1 can coconut milk
Saute onions and cinnamon in coconut oil until onions are golden.  Add garlic and spices and saute another 5 minutes.  Add protein and coconut milk and simmer until protein is fully cooked.



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