Dr. John Day, Cardiologist

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…

Tomatoes, yellow squash, onion, carrot....a great soup for the end of summer harvest.  The blended red lentils make it creamy and add additional protein and fiber.

This peanut stir fry sauce can be mild or pack a little kick by adding red chili pepper flakes, which we really love. Throw any fresh chopped veggies in a wok or pan on the stove and add this dressing for a quick and flavorful stir fry. You can even find pre-chopped fresh veggies at many grocery stores.  The veggies we used this night happen to be the Trader Joe's asian blend found in the refrigerated section. Serve over brown…

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…

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 recipe is inspired by the delicious soup our friend Liz Warner made for our family last week. It is quick and easy to make and can stand alone as a flavorful and hearty vegetarian main dish. We've paired it with Ezekiel sprouted corn tortillas, toasted and cut into chips for dipping. Enjoy!

This warm potato dish has a kick to it with the lemon, balsamic, Chinese five spice, and red chili flakes. The small, soft mung beans--one of the healthiest you'll find--add a fantastic boost of phenol, protein, fiber and other nutrients which help defend against chronic age-related diseases including diabetes, cancer, obesity and cardiovascular disease. Serve this dish with brown rice, if desired. Enjoy!

Banana Muffins (Gluten Free, Low Sugar)

We were so excited to discover these organic <em>Explore Asian</em> noodles made from edamame and mung beans. These noodles are absolutely packed with protein and fiber, are gluten-free and allow us to enjoy our favorite pasta dishes while promoting good health. This brand also offers black bean spaghetti, soybean spaghetti, adzuki bean spaghetti and edamame spaghetti. We found a local Costco store which carries certain varieties of <em>Explore Asian</em> noodles.  You can also order them online. There may also be other similar brands to…

Our friend LuAnn, who owns a bakery, devised this awesome chocolate chip cookie recipe and shared it for one of our health seminars.  Made from oatmeal, bananas, coconut, cinnamon, and vanilla, she calls them "LuAnn's Breakfast Cookies" because they are "so healthy you could eat them for breakfast."  These are also great to share at holiday gatherings. Enjoy!Compliments of LuAnn Lukenbach, www.andtheheartbeatgoeson.wordpress.comLuAnn's Cupcakes &amp; Bakery 656 Division Street, Park City, UT 84098, <a href="tel:801.688.7468" target="_blank" rel="noopener">801.688.7468</a>&nbsp;

This soup was a random concoction of the vegetables we earned for helping at the community garden.  The shapes and sizes of the veggies were also random, as the kids all helped chop.  Use whatever you have on hand or follow this recipe, as works for you. Use organic or local when possible. It will turn out to be a nourishing and delicious soup.

Our friend Sara in China shared this simple and tasty recipe of sautéed greens with chili peppers. It takes us back to the Longevity Village and the many amazing vegetables we ate there.  You can really use any greens you'd like--broccolini, bok choy, swiss chard, etc. We hope you enjoy this dish from China!

This invigorating dressing has six simple ingredients: lime (juice, pulp, zest), white balsamic vinegar, cilantro, kosher salt, cracked pepper, and a touch of olive oil.If you want a fat-free version, leave out the olive oil, and if you don't have cilantro, just combine the lime, balsamic, salt and pepper for a simple and refreshing dressing.Enjoy!

Whenever I am asked what my favorite food is, I often think of Kale.  Kale gets 1000 on the Aggregate Nutrient Density Index (ANDI)--a which rates foods on a scale from 1 to 1000 based on nutrient content. I especially love Kale in warm dishes. I had some leftover tangy chili and decided to add in a bunch of Kale.  It is delicious. I hope you enjoy this organic kale chili with a super food boost of nutrition!

My nine-year old son declares that this is his favorite muffin. Made with gluten-free old-fashioned rolled oats, and no flours, this muffin could be a great option for those who want to avoid gluten. Prunes, unsweetened applesauce, vanilla and almond extracts serve as the sweeteners.  You can feel good about enjoying this satisfying muffin!

This vegetable soup is light yet satisfying with the beans and quinoa.  It is also versatile; you can throw in a handful of whatever vegetables you have on hand.  In this recipe, we used onion, celery, cauliflower, carrot and broccoli. It is easy to make on the stove or in a crockpot.Enjoy!

This dish offers a warm comfort food that is quick and healthy--sauteed tomatoes, zucchini and mushrooms in an asian-inspired sauce of amino acids, rice vinegar and sesame oil, served over whole grain basmati rice.Enjoy!

John and I split the most delicious salmon and winter greens with orange champagne vinaigrette at one of our favorite restaurants--Robert Redford's Zoom.I got as much information as I could from our server about the ingredients in the dressing and came home and tried to replicate it with what we had.I ended up with something quite different, but equally delightful.Even my seven-year old daughter said, "Go get me some spinach so I can have more of this dressing, since it is this…

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!

"You can slather your salad with this dressing and feel great about it," were John's words of delight when he tried this recipe.And it is so simple to make.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…

"These waffles are a different color! Normally they're green!"This was my daughter's comment when I served these waffles.It's true. I usually add zucchini to my waffles, but this time I felt just fine not adding a vegetable because they have so many other nutrient-rich ingredients.We tried these waffles with and without the lemon juice in the batter, and we all preferred the lemon.The lemon is a tip that I got from John's sole cookbook that he brought into our marriage…

Fresh cranberries and sprouted beans make this seasonal salad a super food.Cranberries provide powerful antioxidants found to help protect against cellular and DNA damage, cardiovascular and liver disease, urinary tract infections and even cancer.Cook your own cranberries to enjoy these tart little delights without the excessive sugars found in most prepared cranberries. Adding a dash of lemon juice is the secret to these delicious low-sugar cranberries.Sprouted beans can provide increased vitamins and micronutirents and be easier to digest. You can buy beans already…

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…

I threw this hearty salad together last night and we enjoyed it with baked halibut. It is also substantial enough to be served as a meal on its own. It is highly versatile--you can add practically any veggies and fruits you have on hand, as I did. It tastes even better as left overs the next day, which gives the dressing time to mellow the kale. I went to bed last night looking forward to this salad and enjoyed it…

These chewy oatmeal bars make a yummy breakfast or a healthy snack--great for after school or on the go. The bars can be adapted by adding any number of your favorite ingredients.

These healthy waffles are packed with protein, fiber, vegetables, and have no flour.I love experimenting with ways to make my favorite foods healthier. I usually experiment with the ingredients on hand, and it almost always turns out delicious.Knowing that it is helpful to have quantities when sharing waffle recipes, I measured as I went last night so that I can share with you the following recipe.Just know that if you are not exact on measurements or even some of the…

<a href="https://www.facebook.com/sara.lv.969?fref=ts">Sara Lv</a>, our friend in Xi’an, China, joined our research team to China’s Longevity Village. She is helping us replicate the amazing dishes we enjoyed in China.