Dr. John Day, Cardiologist

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…

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

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;

I love my cranberries tart and wanted to find a way to add just a little sweetness without adding any sugar. I used just a little stevia and added freshly cut mango, yielding a delightful blend of tart cranberries and sweet mango. Enjoy!

Creamy Butternut Sweet Potato Soup

I love throwing veggies with tofu, chicken, melted cheese--whatever--on these flourless, complete protein tortillas.  It makes a very quick and satisfying meal.  Enjoy!

This lightly sweet pumpkin muffin is adapted from a recipe my friend Claudia shared with me.  If you enjoy making muffins and other baked goods from time to time, it's good to vary the healthiest ingredients possible.  This muffin is made with nutrient-dense, high protein, high fiber almond flour and almond butter. Enjoy!

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.

I am so happy that I made this chocolate peanut butter smoothie! I can't believe how tasty it is considering the ingredients: organic unsweetened vanilla soy milk, frozen banana, peanut butter, cocoa powder, vanilla, hemp, and spinach. I tried it with and without the spinach to see if it affected the taste, and for me, it did not. So I'll be making mine with spinach.  Don't worry about it being green! Enjoy!

This smoothie tastes like a healthy vanilla ice cream, and is made with ingredients that you can feel good about---organic frozen banana, almonds, vanilla, unsweetened soy, almond or dairy milk, and hemp protein. Enjoy!

I've been enjoying getting some of my greens in smoothies lately, and really like this mellow, not-too-sweet smoothie made with organic frozen peaches, ginger, spinach, hemp protein powder, and soy milk. I hope you enjoy it as well!

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 healthy corn chowder is made from a creamy base of pureed steamed organic cauliflower, sautéed onion, corn, and your choice of soy, nut or dairy milk. Enjoy!&nbsp;

"And now it's time for dessert," Kamal, our Moroccan host, announced, as he brought us chunked fruit in bowls of juice.We partook in delight as we sat on the roof of his inn, watching the sun set behind the small hillside town of Bhalil, just outside of Fes.This was one of the most enjoyable desserts I've had, and hoping to share it when I returned home, I asked Kamal how to make it.It is simply this: watermelon, banana, cherries, and peaches in freshly…

This is our version of fast food--tasty and healthy.  Put the ingredients in a pan on the stove and cook until hot. Enjoy!&nbsp;&nbsp;

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 red lentil curry soup with onion, celery, tomato and a special blend of madras curry spices is satisfying and nourishing. Madras curry is a blend of many healthy spices that includes coriander, chilies, cumin, turmeric, fenugreek leaves, salt, black pepper, ginger, mustard, bay leaf, pulse, cloves, nutmeg, caraway, cinnamon, cardamom seeds, mace, and asafoetida.  Enjoy!

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!

This Pad Thai is loaded with vegetables and drenched in a delicious and healthy peanut sauce. 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!

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!

John and I returned home from a gathering where nachos were served and determined that there must be a way to make these healthy--loaded with protein and veggies minus the unhealthy fats, carbs, and extra salt.  We created something we love using organic sprouted corn tortillas at the base loaded with organic fat-free refried pintos, avocado, tomato, red onion, orange pepper, black olives and nacho jalepenos with salsa and fat-free greek yogurt for dipping. Serve with romaine and our creamy cilantro dressing…

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!

Toss greens, garbanzos, cooked barley, tomatoes, red onions, kalamata olives, and a little feta (if desired) with Jane's Zesty Lemon Herb Vinagrette, and you've got a tasty salad that could serve as a meal. This one served as many meals throughout the week--it was just so good!  Enjoy!

This dressing has a bold--and in my and my 12 year-old son's opinions--amazing flavor. We both looked at each other in awe when we tasted this concoction.  I served it over mediterranean salads for the next three days for dinners, lunches and even breakfast.  It brings any salad to a very lively life.

Purple cabbage, broccoli, carrot, sweet onion and tofu with an asian sauce served over brown rice. Healthy, warm and delicious! Enjoy!

We were nearly out of vegetables (shame on me)-- I scrounged and found three zucchini, one red onion, and combined them with some pre-cooked sprouted beans that we had on hand.  I threw them all in a pan with my asian sauce (liquid aminos, rice vinegar, sesame oil and garlic) and couldn't believe how yummy and satisfying this dish was.  I hope you enjoy it too.And, there isn't a single ingredient in this dish that doesn't promote your health.Sprouted beans may…

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.<a href="https://www.amazon.com/Bragg-Liquid-Aminos-32-oz/dp/B00014X0BQ/ref=sr_1_3_a_it?ie=UTF8&amp;qid=1510764600&amp;sr=8-3&amp;keywords=braggs+liquid+aminos&amp;dpID=41mQA4ow%252B-L&amp;preST=_SY300_QL70_&amp;dpSrc=srch">Liquid Aminos </a> 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…

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!

This french toast is made with flour-less organic sprouted grain bread. It is high in protein and low glycemic.  The cinnamon and vanilla add a touch of sweetness.Enjoy!

This bread is crusty on the outside and chewy on the inside.  It is by far the fastest (when you plan ahead) and most delightful bread I’ve ever made, and it is really the only one I make these days.  It resembles the loaves you buy at the farmers market or bakery for $5 or more and costs little to make.The first time through, as you are familiarizing yourself with the process,  it will take longer to make. But it now…

Cherries, peaches and lime--a healthy and refreshing treat.This smoothie is easy to make in the winter with frozen cherries and peaches.Cherries are high in fiber, vitamin C and flavanoids. Anthocyanins give them their dark-red color. and can help protect our bodies against damage from environmental toxins and free radicals that can speed up the aging process and cause cell death and damage. Anthocyanins are shown to have anti-inflammatory and anticarcinogenic properties. Cherries may also help prevent diseases, control obesity, and help in treating diabetes.Peaches are…

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…

My friend Louise made this delightful fruit plate of oranges, raspberries, pomegranates, and coconut for a recent gathering.This dish offers many nutrients that our bodies need to stay well through the winter.Oranges provide vitamin C and flavanoids which help reduce inflammatory conditions, strengthen our immune system, and protect against cellular damage. The fiber in oranges can help keep blood sugar levels down, and may help reduce cholesterol. Grating some clean organic citrus peel into any salad, dressing or tea is also found to…

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!

Beets are packed with nutrients such as vitamins A, B &amp; C, potassium, magnesium, fiber, phosphorus, iron, beta-carotene, beta-cyanine and folic acid. Beets contain betaine and trytophan which can help alleviate depression and relax the mind.  Beets may also lower blood pressure, among other things.I've always loved beets, but just discovered these awesome chiogga beets which are pink and white stripped.  I used to steam or roast my beets until I realized how easy it is to simply grate them raw.…

"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!