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Kanchan Koya PhD

@chiefspicemama

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FOOD AS MEDICINE 🧬🌶️🧄👩🏽‍🍳
👩🏽‍🔬Harvard PhD in Molecular Cancer Biology
📚SPICE SPICE BABY cookbook
🎙️ RADICAL VITALITY podcast
My offerings👇🏽✨

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🔥Lentil Shepherd’s Pie🔥As an omnivore who has eaten the original Shepherd’s Pie I’m just going to say this might be even better - YUM! Plus it’s packed with fiber-rich lentils and veggies that your gut microbes will adore. And your taste buds won’t be mad either!

RECIPE
🔥Soak 2 cups of brown lentils in water for 3-6 hours or overnight. Drain and rinse a few times.
🔥Sautée one chopped yellow onion in 3 tablespoons avocado oil on medium high heat for 5 minutes
🔥Add 1 cup chopped carrots with salt and sauté for 3 minutes
🔥Add 4 minced garlic cloves, 1 heaped tablespoon smoked paprika, 1 teaspoon cinnamon and sautee for a minute until fragrant
🔥Add 2 tablespoons tomato paste and sauté for minute
🔥Add the soaked and drained lentils, 4 cups of vegetable stock, 2 bay leaves, 1 tablespoon each chopped fresh thyme and rosemary, 3 tablespoons of Worcestershire sauce and 2 tablespoons Dijon mustard and mix well
🔥Simmer for 20 minutes stirring often until the lentils are softened
🔥Add 2 tablespoons flour and 1/2 cup each frozen corns and peas mix well to combine
🔥Adjust the salt and pepper to taste
🔥Transfer to an oven proof baking dish and
Top with mashed potatoes (cooked potatoes mashed with butter, salt, garlic powder and grated Parmesan or your favorite mashed potato recipe) and dust with smoked paprika
🔥Bake at 400F for 20-30 minutes until bubbling
🔥Plate, top with fresh parsley and enjoy right away
#lentils #shepherdspie #dinner #dinnerideas #healthy #plantbased #healthyrecipes #vegetarian #easyrecipe #showstopper #spices #guthealth #yummy #spicespicebaby by @chiefspicemama

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4 years ago

If there’s one spice I would add to the Indian spice cabinet it would be sumac💥
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Sumac is typically used in Middle Eastern rather than Indian cuisine buts it lemony, fruity, earthy tang marries well dishes from around the 🌍
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Allow me then to break some rules and present you with a sumac dusted, spinach chana masala. Make it now thank me later 😘
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RECIPE
💥Heat 1 tablespoon avocado oil or ghee in a pot on medium high heat
💥Add 1/2 tsp cumin seeds and allow them to sizzle, about a minute
💥Add a paste of 1/2 an onion and 1/2 inch knob of ginger and sauté for 5 minutes
💥Add 1 tsp turmeric, 2 tsp each ground cumin, coriander, and a large pinch of cayenne pepper (optional) and sauté for a minute
💥Add 1 cup puréed tomatoes, 1 can drained and rinsed chickpeas, and 1 bay leaf and stir well
💥Cook covered for 20 minutes on a medium low heat
💥Add 2 handfuls of spinach and continue to cook for 5-10 minutes until the spinach has wilted to your liking
💥Add a splash of water to thin it out if you like. Season with salt and pepper to taste
💥Ladle into a bowl. Sprinkle with sumac and chopped fresh coriander. Serve right away ❤️
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#indianfood #sumac #fusion #eattheworld #healthy #tasty #spiceupyourlife #spicespicebaby by @chiefspicemama

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4 years ago

☀️Turmeric Lemon Garlicky Quinoa☀️If you think quinoa is bla, try jazzing it up with garlic, anti-inflammatory turmeric, veggie stock for added nutrition, lemon juice, cilantro and slivered almonds. Quinoa is technically a seed classified as a whole grain. It contains complete (all 9 essential amino acids) protein, fiber, vitamins and minerals. It has bitter compounds called saponins in the outer layer so rinse well before cooking. Full recipe going out in my newsletter tomorrow — it’s free and link to sign up in my bio ❤️ #quinoa #wholegrain #plantbased #plantpower #vegan #vegetarian #healthy #healthyfood #healthyrecipes #spices #antiinflammatory #delicious by @chiefspicemama

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4 years ago

🔥Blender Cottage Cheese Oat Pancakes🔥 Because I’m prioritizing protein AND fiber whenever I can 👩🏽‍🍳 These are the simplest pancakes and my kids devour them… even though they HATE cottage cheese LOL, but who’s telling 🤫? Oats, cottage cheese and eggs all go in the blender, so you get about 60 grams of protein in the batch and a pancake that keeps you full. The oats also bring beta-glucan, a type of soluble fiber I’m really trying to add more of to my family’s diet. Research links it to lower LDL cholesterol, a steadier blood sugar response and happier gut bacteria. Breakfast that feels like a treat and works like medicine? Yes please 👩🏽‍🍳💕

RECIPE

🔥Add 1 cup oats, 1 cup cottage cheese, 4 eggs, a dash of vanilla, a dash of maple syrup and a pinch of salt to a blender and blend until smooth.

🔥Preheat a stainless steel pan until a drop of water beads and dances, then turn off the heat and let it cool a little.

🔥Add a little butter, pour in the batter, and flip once bubbles form and the edges set.

🔥Top with berries, a dusting of cinnamon and a drizzle of maple syrup.

🔥Makes 3–4 servings.

#protein #fiber #betaglucan #cottagecheese #healthybreakfast by @chiefspicemama

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17 hours ago

PSA: Stop taking nutrition advice from someone just because of how they look. Sure we all want to look good but just because someone looks a certain way doesn’t mean they’re healthy on the inside. And I hope at this point we are all trying to be healthy on the inside and sure look good that’s totally normal. But follow the evidence as a whole not single sensationalist studies and follow folks who can appreciate the nuance around nutrition science. There isn’t a single best diet for health but there are dietary patterns we could all benefit from. A six pack does not qualify someone to dispense nutrition advice for health and as consumers of this information, we should know better. ❤️🫶🏽 #nutrition #science #health by @chiefspicemama

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2 days ago

While in India for the past month on a mostly vegetarian diet, I’ve been adding my dad’s whey protein powder to my morning oats with dates and cardamom YUM plus enjoying lentils, legumes, tofu, yogurt, lassi to make sure I’m getting my protein in. It takes a little bit of intention but it’s totally possible. I prefer my plant based protein powder back in NYC but making do with what’s around and available at my parents place. Protein is important and you don’t have to be obsessed with it but it’s important to be mindful and to make sure you’re getting enough even if you’re mostly vegetarian. #protein #india #vegetarian #yum by @chiefspicemama

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5 days ago

Last week we hosted Radical Vitality with @theculturetree and @chiefspicemama an intimate dinner and conversation celebrating women’s health, nourishment, and resilience, in honor of Menopause Awareness Month and Breast Cancer Awareness Month. 🌿

Around the table, we talked about what it really means to thrive at every stage of life: vitality as energy, purpose, connection, and joy.

Thank you to our incredible speakers:
✨ Dr. Kanchan Koya @chiefspicemama
✨ Dr. Heather Hirsch @heatherhirschmd
✨ Ellie Krieger @ellie_krieger
✨ Rekha Rao @rekharao_
✨ Anu Sehgal @anusehgalny CEO of The Culture Tree
✨ Sheetal Sheth @beneaththesheetz
✨Dana Medema @danamedema

And thank you to everyone who joined us for a beautiful evening of good food, honest conversation, and community. We’re already thinking about the next one.

Sponsors: @moodeater_app @gymkhanafinefoods @organicindiausa @sahajanskincare @designedforgood_

#RadicalVitality #WomensHealth #MenopauseAwarenessMonth #BreastCancerAwarenessMonth #NYCEvents taken in Le Botaniste New York by @chiefspicemama

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7 days ago

I started working with a running coach back in 2019 who recommended these 3 types of runs weekly and I’ve never looked back. Back then I was training for a 1/2 marathon but now I’m just training for life and to improve my cardiovascular fitness. A HIIT run, a tempo run and a zone 2 long run. Rinse repeat. And I can feel myself getting faster, stronger. And isn’t that what it’s all about 🏃‍♀️🔥💪🏽#cardio #running #healthspan by @chiefspicemama

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9 days ago

RADICAL VITALITY 🌿
An evening dedicated to women’s health, nourishment, resilience, and the power of coming together.

Join us on October 1st at Le Botaniste Bryant Park for an intimate celebration hosted by @theculturetree — a space to connect, nourish, learn, and celebrate the many dimensions of women’s wellbeing.

Come as you are. Leave feeling nourished, inspired, and connected. 💚

📍 Le Botaniste, 11 W 42nd Street 🗓️ October 1st | 6–8 PM

Tickets available via the link in bio. taken in Le Botaniste New York by @chiefspicemama

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a month ago

Everyone’s talking about protein—but are we missing the bigger piece?

Protein matters, but building and maintaining muscle requires more than what’s on your plate. There’s a reason resistance training plays such an important role in metabolic health.

Want to understand how protein, muscle, and metabolic health work together?

Comment SPICE below and I’ll send you the full podcast link. 👇

[protein for muscle growth, resistance training for women, strength training and protein, protein intake for women, muscle health and metabolism, resistance training benefits, protein and metabolic health, building muscle after 40, South Asian women fitness, protein and strength training] by @chiefspicemama

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a month ago

Should you take turmeric as a supplement or just eat it? 🌿

There’s an interesting difference between using turmeric in your everyday cooking and taking concentrated curcumin supplements.

And there’s one simple way to use turmeric that may help your body absorb curcumin better.

Comment SPICE below and I’ll send you the full podcaat👇

[turmeric supplements, curcumin supplements, turmeric benefits, curcumin bioavailability, turmeric with black pepper, turmeric with healthy fats, how to use turmeric for health, turmeric and inflammation, turmeric for gut health, turmeric for metabolic health] by @chiefspicemama

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a month ago

Did you try this for PMS relief?

The luteal phase can come with increased inflammation and discomfort. In this episode, we talk about how simple rituals like a warm ginger + turmeric tea may offer soothing, anti-inflammatory support.

Sometimes, the simplest rituals can make a difference. ✨

Comment SPICE below and I’ll send you the link to watch the full episode. 👇 by @chiefspicemama

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a month ago