This month’s newsletter, we focused on iliotibial band syndrome (ITB Syndrome), and seeing that it causes such inflammation, I wanted to think of a recipe that would include the most anti-inflammatory spices in it. Twelve spices with very high anti-inflammatory properties are: ginger, turmeric, black pepper, cinnamon, rosemary, basil, cardamom, chives, cilantro, cloves, garlic, and parsley. Mmm! I just love flavor! So it works out well for me to eat these foods… I hope you do too! The first type of meal that came to my mind that includes a number of these spices was… curry.


The word curry means ‘sauce’ and has immense popularity in Thai, Indian, and Japanese cuisine. This blend of spices varies depending on the cook and can be individualized to your own taste. If you are not so sure about trying curry, rest assured, I used to be as well until a few years ago. I was on a trip in New Zealand, and a friend from India convinced me to try Indian curry… it was love at first bite! I have now tried other types of curries, really enjoy them, and even try to make it. I have found that I particularly enjoy most Thai curries as they typically have a hint of sweet and spicy. This yellow curry recipe is a classic Thai dish that can easily be adapted to the flavor profile you prefer and the veggies you have on hand. My recipe includes chicken, but it can very easily be made vegetarian, or vegan. Remember to let veggies be the main show (as this is where most of the nutrition you need is) and the meat be a side. Let me know what you think!


  • 1 stalk fresh lemongrass
  • 4 cloves garlic
  • 1 thumb-size piece of ginger, minced
  • 1 small onion
  • ½ – 1 tsp. dried crushed chili, depending on heat desired
  • ¾ tsp. turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • ¼ tsp cinnamon
  • 1/3 tsp white pepper
  • 2 Tbsp soy sauce or Bragg liquid aminos
  • 1 Tbsp lime juice
  • 2 Tbsp brown sugar
  • 1 can coconut milk
  • 1 cup chicken or vegetable stock
  • 3 chicken breasts, cut in roughly 1 inch cubes
  • 2-3 potatoes (can mix sweet and white potatoes), cut in roughly 1 inch cubes
  • 1 can chickpeas, drained and rinsed
  • ½ – 1 can diced tomato, depending on preferred taste
  • handful fresh Thai basil


  1. Preheat oven to 375 degrees.
  2. Peel off and discard the outer woody layers of the lemongrass and place cut the stalk about 5 inches from the bottom. Place that in a blender or food processor (the greener top of the stalk is too tough to eat but can be used in potpourri or tea). To the lemongrass, add garlic, ginger, onion, chili, turmeric, coriander, cumin, cinnamon, white pepper, soy sauce, lime juice, brown sugar, and coconut milk. Blend until a fragrant, even sauce is made.
  3. Pour sauce to a 9×13 casserole dish. Add the chicken stock and stir to combine. Mix in chicken, potatoes, and chickpeas. Cover and bake for 45 minutes. Remove from oven and add tomatoes, then cover and return to oven for 15-20 more minutes.
  4. Remove from oven and check the chicken. If the meat is tender and juices run clear, the dish is cooked. If not, stir and return to oven for another 10 minutes.
  5. Top with a handful of lightly-chopped Thai basil, serve with rice, and enjoy…mmmm!