Dr. John Day, Cardiologist

Well, I must admit, this was a home run, both in terms of speed and taste. We were racing to make the Thanksgiving veggies and get to our special holiday meal at my sister-in-law’s home.  I was planning to make another dish, but in our rush, this one came together more quickly, so we went with it. Upon trying it, everyone said they loved it, even John, and EVEN my two year old! The dressing is walnut, parsley, olive oil, lemon, garlic, miso and white balsamic. I used the common curly green kale, massaged the dressing in and topped it with a few crunchy crouton substitutes: slivered almonds and pumpkin seeds. You can also sprinkle in some parmesan cheese, if you’d like.

This warm, spicy, with a touch of sweet, concoction was inspired by a special at the Five Seeds Restaurant. Sautéed cauliflower, onion, garbanzos, almonds, raisins and dates spiced with harissa, cinnamon and cumin seeds. So good for you and so tasty. Serve over whole grain basmati or quinoa, with toasted whole grain pita, or on its own.

Brussels Sprouts are an excellent source of vitamins K, C, and folate. They are a cruciferous vegetable known for their cancer fighting properties.  When steamed, they provide special cholesterol-lowering benefits.

Garlic is a good source of manganese and vitamin B6. It may also reduce our risk of cancer and cardiovascular disease, among many other wonderful things.

Cashews are high in copper, phosphorus, manganese, magnesium, and zinc  which play a role in a wide range of physiological processes. They have a lower fat content than most other nuts, most of the fats being proactively heart healthy.

This creamy vegetable quinoa dish is a combination of my Sweet Spice Soup recipe and cooked quinoa. I simply combined the leftovers of each and topped with cracked pepper and parmesan cheese for a new dish.

Quinoa is remarkably nutrient-rich and easy to prepare.  It boasts of antioxidant and anti-inflammatory phytonutrients, flavanoids, protein, fiber, and is a great source of manganese, copper, phosphorus, magnesium, folate, and zinc.

Quinoa can be enjoyed as a grain and even ground into flour, as in my Quinoa Crepes recipe.

Quinoa is very easy to cook–even quicker than rice–boil 1 part rinsed quinoa to 2 parts water, simmer 15-20 minutes until soft and translucent, thenfluff with a fork.

You can’t beat the satisfaction of this comfort dish with the powerful nutrients, protein and fiber of the veggies and quinoa combined.

Nutmeg, cardamom, and cinnamon in a blend of tomato, sweet onion, sweet potato and butternut squash make this a sweetly spiced, creamy vegetable soup. My kids all love it, and every ingredient offers nourishment their bodies need.

This creamy tomato basil soup is adapted from a delicious recipe that a friend shared with us in her home.  Full of flavorful vegetables with a touch of soy milk and tofu, this soup is nourishing and satisfying. Enjoy!

The flavors of the sautéed tomatoes, garlic and green onions blended with the liquid aminos, rice vinegar yield a tangy, flavorful cabbage sautee. Enjoy!

Braising greens are packed with nutrients, and when finely chopped, can be added to lots of dishes and enjoyed even by young ones.

We received our braising greens in a bundle from our Community Supported Agriculture (CSA) share. If you don’t see them in your local store, you can easily substitute swiss chard, kale or any other dark leafy greens you’d like to try.

This nutritious and bold soup is quick to make and very satisfying.  Just boil water, amino acids, rice vinegar, hot sauce, garlic and a little sesame oil to make the broth. Throw in organic green onions, diced carrots, shredded cabbage, mushrooms, cubed tofu, and soba buckwheat noodles (if desired). In 3-4 minutes, you have a hot, delicious soup.  Alternatively, you can pull the veggies and tofu from the broth and heap them over brown rice for a complete meal. Enjoy!

This sauce is one of my favorites for nearly any vegetable stir fry served over brown rice. It is made from four simple ingredients: organic amino acids, rice vinegar, toasted sesame oil, and garlic.

Liquid Aminos  Bragg Liquid Aminos is one of my favorite ingredients for vegetable sautees and for many soups, both for the taste and for the health benefits. It is a great alternative to soy sauce or tamari sauce. Adequate Amino Acids help vitamins and minerals to do what they are designed to do for us. According to bragg.com, Bragg Liquid Amino contains these essential Amino Acids: Arginine * Aspartic * Lysine * Glutamic * Serine * Threonine * Alanine * Glycine * Proline * Isoleucine * Methionine * Valine * Phenylalanine * Tyrosine * Leucine.

Organic Rice Vinegar  Flavor without calories. One of my favorite ways to enjoy vegetables, whether in a sauté or salad, is by creating a tangy sauce or dressing with vinegar. Vinegars contain phenols, naturally occurring plant compounds which may help reduce risk of cancer, heart disease, diabetes and osteoporosis.

Organic Toasted Sesame Oil  I really enjoy the nutty flavor of toasted sesame oil. For an enhanced flavor, look for “toasted” sesame oil. Sesame oil has many health benefits that make it a good alternative to other oils to use in moderation.

Garlic  Garlic’s flavor is divine. It is a tasty, healthy little companion to add to most any cooked dish. Many eat it raw for its health benefits as well. That one is a little tougher for me, but I’ll do it when I feel I can! Garlic boasts the anti-oxidant properties of Allicin. It is also beneficial to regulate blood pressure and blood sugar, among many other benefits. Dehydrated sliced garlic is quick and tasty in recipes.

Enjoy!

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Hummus is so easy to make and so healthy when you use fresh, real ingredients.

Cumin lends a truly Mediterranean flavor to this garlic lemon hummus.

Enjoy!

My mom remembered this veggie chili from a previous gathering and requested it for our Thanksgiving lunch.

So, I put a menu together around this chili: veggie chili, split pea soup, spaghetti squash, fresh chopped salad with homemade tahini dressing, fresh cranberries, whole grain crusty bread with walnut and raisin and pumpkin coconut pie with coconut flour crust.

I started the bread the night before and the rest came together in about an hour and a half because I wanted to go for a hike this morning.

I’ll post the bread, salad and tahini dressing recipes separately.

For the chili, I put the ingredients into a big pot beginning with the onion and carrot, and let it bubble for around 10 minutes. It sat for a bit before the lunch, allowing the flavors to blend.

The lemon, vinegar and hot sauce are the keys to making this a tangy chili.

I see lots of other veggies working in this soup–other types of beans, corn, celery, broccoli, cauliflower–whatever you have on hand.

It’s easy to get creative with chili and it is quick to make.

It is delicious on any fall or winter day, even Thanksgiving!

Enjoy!

After a good workout Saturday morning, I asked myself what I felt like eating.  Inspired by our Iraqi exchange student Sara’s ethnic dish, combined with our Chinese friend, (also named) Sara’s local dish, the ingredients for this warm, comfort-food breakfast came to mind.  I ran to the market to get the extras I needed, organic where possible, and threw the ingredients together.  It was worth the extra effort.  I can’t remember a breakfast I’ve enjoyed more.  I quickly wrote down what I assembled–lest I forget–so that I could share it with you (and replicate it for myself)!  All three of my kids ate this with their breakfast.  Vegetables comprise the bulk of the dish, making it a healthy, hearty, and balanced breakfast.  I hope you enjoy it!