Coconut Chicken with Spicy Peas and Potato | Dr. Rupy Aujla

"I love making this one-pan dish on autumn evenings," Dr. Aujla says. "The turmeric and mustard seeds deliver delicious earthy notes, while the onion and chili bring heat, resulting in a well-balanced, complex flavor. I like to serve this dish with a simple green side salad, and it also makes a great lunch the next day."

"Vibrant color is key to figuring out if something is healthy for you," Dr. Aujla continues, referring to nutrient-dense sweet potatoes. "Variety is very, very important."

And according to the doc, the variety in this dish provides many additional nutritional benefits, including: 

• Garlic is great for gut microbiota, which has a significant connection to cardiovascular health.
• Peas and potatoes provide nutrient density and fiber. Fiber is super important to overall health. Having plenty of fiber sources reduces inflammation and can help prevent heart problems.
• Ginger and turmeric may play a role in immune support as they have been shown in small studies to reduce gut inflammation.
• Greens, like spinach, can impact multiple systems of the body, including the brain, and are one of the most important parts of a healthy diet. Inflammation is a key component of why brain processes can become disrupted, leading to symptoms of fatigue and sometimes low mood. Dark, leafy greens are also a source of fiber that could benefit gut bacteria, which is also involved in regulation of inflammation in the body.

Pro Tip: Dr. Aujla likes to garnish the dish with toasted coconut flakes or toasted almonds for added crunch and texture.

Adapted from Eat To Beat Illness by Dr. Rupy Aujla. Copyright © 2019 by Dr. Rupy Aujla. Used with permission by HarperOne. All rights reserved.