Dal Palak

1 cup lentils
10 oz. frozen, chopped spinach
1 onion, chopped
1 tomato, chopped
1 1 inch piece of ginger
1 teaspoon coriander powder
1 tablespoon curry powder
1 tablespoon garam masala
3/4 cup water


Wash and soak lentils in warm water for 45 minutes. Defrost spinach. Heat pan and saute the chopped onion until soft. Strain lentils and add to pan, along with spinach and the remainder of the spices. Add water. Over medium heat let the lentils cook until soft. Lightly smash the lentils into the spinach mixture.

NOTES: First time doing a dish like this and it probably came out a bit dry, based on images I saw on the Internet of this dish. I would probably add more water next time and modify the spices used, possibly adding a bit of lemon juice as well. Overall the flavor was good, much like a curry but I feel I could have used a chile pepper or a hot sauce to spice the dish up.

The China Study

It’s been almost 5 months since I purchased The McDougall Program by Dr. John McDougall. Last week I made the decision to pick up a copy of The China Study by T. Colin Campbell. It’s one of those books that is usually referenced when talking about a starch based diet. While I am only about 282 pages into the book, there have been some very enlightening comments made by the author. His work with the China Study was groundbreaking and complex, in terms of scope. Yet the results are rather astounding, especially coming from a “standard American diet.”

I figured I would highlight some of enlightening details from the book:


  • Drugs and surgery don’t cure the diseases that kill most Americans.
  • Your doctor probably does not know what you need to do to be the healthiest you can be.
  • Our health care system is clearly not the best in the world, even though we spend far and away, the most money on it.
  • [Cancer] Promotion is reversible, depending on whether the early caner growth is given the right conditions in which to grow.
  • The results of these, and many other studies, showed nutrition to be far more important in controller cancer promotion than the dose of the initiating carcinogen.
  • …nutrients from animal-based foods increased tumor development while nutrients from plant-based food decreased tumor development.
  • Lower blood cholesterol levels are linked to lower rates of heart disease, cancer and other Western diseases, even at levels far below those considered “safe” in the West.
  • …there is a mountain of scientific evidence to show that the healthiest diet you can possibly consume is a high-carbohydrate diet.
  • Everything in food works together to create health or disease.


These just scratch the surface though, the scientific reasoning behind The China Study and the numbers presented are staggering. Dr. Campbell stresses through out the book a plant-based diet leads to better health.

While I am not quite done with the book, I am interested in learning more about nutrition after reading The China Study. So much so, I am considering enrolling in T. Colin Campbell‘s online courses for a certificate in plant-base nutrition through eCornell. No idea what doors this will open, if any, or where it will lead. I do think it is a great opportunity to learn and expand my knowledge of a plant-based diet.