Dr. John Day, Cardiologist

Chewy, and moist, these banana mini-muffins are made with organic oats and coconut flour and lightly sweetened by the bananas and a little maple syrup. Enjoy![wpurp-searchable-recipe]Banana Muffins (Gluten Free, Low Sugar) - - milk (dairy, soy, or almond, etc.), ripe bananas, large, egg, maple syrup, vanilla extract, baking powder, baking soda, old-fashioned oats, coconut flour, salt, In a good-quality blender, blend ingredients in order, adding the oats and flour last. Mix with a spoon after adding flour, if needed, due…

We were so excited to discover these organic Explore Asian 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 Explore Asian 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![wpurp-searchable-recipe]Asian-style Cabbage and Tomatoes with Green Onion and Garlic - - Sesame oil, garlic (about a head, sliced), green onions (sliced), green cabbage (slice from head down, it will emerge as thin strips), medium tomatoes (quartered), Firm Tofu (cubed about 1"), liquid aminos, rice vinegar (more, if desired), beef or vegetarian bouillon (I used a brand called…

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.com LuAnn's Cupcakes & Bakery 656 Division Street, Park City, UT 84098, 801.688.7468  [wpurp-searchable-recipe]LuAnn's No-Added-Sugar Chocolate Chip Cookies - - ripe bananas, oatmeal…

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![wpurp-searchable-recipe]Cranberry Relish with Mango - - fresh organic cranberries, water, packet of stevia, fresh or frozen organic mango (diced about 1/2 inch, or smaller, if desired), Boil water in pan on stove. Add rinsed cranberries and cook until soft, about 10 minutes. Pour into…

I'd been craving butternut squash soup since we enjoyed it at our friend's art show last week.  I blended some onion, sweet potato and butternut squash together and like this version even better! It's rich and sweet, easy to make and perfect for the season. Enjoy![wpurp-searchable-recipe]Creamy Butternut Sweet Potato Soup - - olive oil, medium to large onion, medium sweet potato (peeled), butternut squash (cubed 1" (Costco carries this already cut up)), water, bouillon (I used Edward & Sons Not Chick'n Bouillon…

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![wpurp-searchable-recipe]Sprouted Grain Stuffed Tortillas - - large organic sprouted grain tortilla (such as Ezekiel brand), organic sliced mushrooms (remove excess water of canned mushrooms with paper towel), organic medium tomato (thinly sliced, excess water removed), organic shredded kale, organic tofu (Sliced. I like baked tofu, which is seasoned and can be found in the refrigerated area near produce in…

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![wpurp-searchable-recipe]Pumpkin Muffins - - organic canned pumpkin, pasture raised eggs, very ripe bananas, honey or agave, almond butter, vanilla extract, almond flour, baking soda, baking powder, cinnamon, pumpkin pie spice,…

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.[wpurp-searchable-recipe]Vegetable Barley Soup - - water (adjust if needed based on volume of veggies), vegetable bouillon, rinsed…

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![wpurp-searchable-recipe]Chocolate Peanut Butter Smoothie - - organic unsweetened vanilla…

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![wpurp-searchable-recipe]Vanilla Almond Protein Smoothie - - frozen banana, unsweetened soy milk, ice cubes, almonds, vanilla, hemp protein powder, In a high speed blender, blend all ingredients (except hemp protein powder) until creamy smooth. Add hemp protein powder and give it one more quick blend. Serve.; - [/wpurp-searchable-recipe]

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![wpurp-searchable-recipe]Peach Ginger Protein Smoothie - - organic unsweetened soy milk, Organic Frozen Peaches, organic spinach, fresh ginger peeled (sliced thin ), hemp protein powder, Add all ingredients (except hemp protein powered) in high speed blender and blend until creamy smooth. Add hemp protein…

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![wpurp-searchable-recipe]Sauteed Greens with Ginger and Chili Peppers - - greens (broccolini, bok choy, swiss chard, etc. ), extra virgin olive oil ( or oil of choice), dried…

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!  [wpurp-searchable-recipe]Healthy Corn Chowder - - cauliflower, yellow onion (large), frozen corn, milk-dairy, soy or almond (start with 2 cups and add until desired thickness), sea salt, 1. Steam cauliflower in a steaming basket over boiling water on the stove until very soft--maybe 15 minutes. 2. At the same time, in a separate…

"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…

This is our version of fast food--tasty and healthy.  Put the ingredients in a pan on the stove and cook until hot. Enjoy!    [wpurp-searchable-recipe]Quick Navy Beans with Herbs de Provence - - water, vegetable bouillon (about 1 inch), Herbs de Provence (a blend of dried thyme, fennel, basil, savory and lavender), cherry tomatoes halved, navy beans (canned), braising greens or other dark leafy greens (sliced thinly ), Add ingredients in order  Cook 5-10 minutes until hot; - [/wpurp-searchable-recipe]

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.[wpurp-searchable-recipe]Red Potatoes with Braising Greens - - olive oil, garlic (chopped), large yellow onion (chopped about 1"), red…

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![wpurp-searchable-recipe]Red Lentil Curry Soup - - water, vegetable bouillon (about 1 inch by 1 inch), large yellow onion (diced), celery (sliced), dried red lentils (rinsed), Cherry…

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![wpurp-searchable-recipe]White Balsamic Lime Vinaigrette - - lime (juice, pulp and zest), white balsamic vinegar, cliantro (finely chopped), salt, cracked pepper (to taste), olive oil (if desired), -…

This Pad Thai is loaded with vegetables and drenched in a delicious and healthy peanut sauce. Enjoy![wpurp-searchable-recipe]Vegetable Pad Thai - - green onions (sliced), carrots (sliced), red bell peppers (sliced), broccoli (cut into 1 inch pieces), bean sprouts, Firm Tofu or cooked chicken (1" cubed), brown rice noodles (cooked al dente), unsalted peanut butter (softened), lime juice, fish sauce, rice vinegar, liquid aminos, water, chili flakes, peanuts (garnish, to taste), cilantro (garnish, to taste), lime wedges (garnish), Brown Rice Noodles:…

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![wpurp-searchable-recipe]Kale Chili - -…

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![wpurp-searchable-recipe]Hot…

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![wpurp-searchable-recipe]Gluten-free, Flour-less Muffins - - milk, prunes (can soak ahead if needed), Walnuts, eggs, unsweetened applesauce, cinnamon, salt, baking powder, baking soda, vanilla extract, almond extract, gluten-free old…

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![wpurp-searchable-recipe]Mediterranean Salad - - greens (spinach, spring mix, or other desired greens, approximate), garbanzo beans (approximate), barley (boil until chewy and firm, approximate), Cherry or grape tomatoes (halved, approximate), Red onion (diced, approximate),…

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.[wpurp-searchable-recipe]Jane's Zesty Lemon Herb Vinaigrette - - zest (I used the fine grater of our cheese grater--grate only the bright yellow outer layer of the lemon), juice, olive…

Purple cabbage, broccoli, carrot, sweet onion and tofu with an asian sauce served over brown rice. Healthy, warm and delicious! Enjoy![wpurp-searchable-recipe]Purple Cabbage, Broccoli, Carrot and Sweet Onion with Tofu - - organic yellow onions (chunked), organic purple cabbage (sliced), organic broccoli (chopped), carrots (diced), Jane's Asian Sauce (approximate--to taste), In a pan over medium heat, sautee onion for 5-10 minutes in apps. 1/4 cup sauce until soft, then add other veggies (red pepper would be great here too), tofu and…

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…

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…

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![wpurp-searchable-recipe]Navy Bean and Vegetable Soup with Quinoa - - water (approximate), onion (diced), carrots (diced), cauliflower (cut into small pieces), celery (sliced), broccoli florets (cut into small pieces),…

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![wpurp-searchable-recipe]Tomato, Zucchini & Mushroom with Whole Grain Basmati - - organic sesame oil, organic garlic (thinly sliced), organic zucchini (sliced or cubed), tomatoes (chunked), organic white or crimini mushrooms (about 10-12 mushrooms, sliced), organic rice vinegar, liquid aminos (can substitute soy sauce), salt (if desired), pepper (to…

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![wpurp-searchable-recipe]Sprouted Grain French Toast - - eggs (pasture-raised), organic milk (can be adjusted to preferred consistency), cinnamon, vanilla, Ezekiel or other sprouted French Toast, Mix all ingredients in a bowl. Soak bread to desired consistency. Cook in pan on stove over medium heat, or on a panini grill. ; - [/wpurp-searchable-recipe]

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…

Organic plain yogurt with mixed fruit, lemon, cinnamon, chia and flax is one of my favorite treats. Equally exciting, the nutritional profile of this dish is incredible. In this concoction, I used frozen blueberries, fresh strawberries, raspberries, apples, and kiwi, but you can use any fruits you have on hand.  I like to make sure I include at least one frozen fruit which yields more of a frozen treat.  I also like to add a crunchy fruit, such as an apple, for variety in…

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…

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…

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…

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![wpurp-searchable-recipe]Garlic Lemon Hummus - - garbanzo beans, fresh-squeezed lemons, tahini, olive oil, water, garlic, salt, cumin, Blend all ingredients in an industrial strength blender, such as Blendtec or Vitamix.; - [/wpurp-searchable-recipe]

Beets are packed with nutrients such as vitamins A, B & 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…

"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![wpurp-searchable-recipe]Tarragon Tahini Dressing - - tahini (We used 365 Organic tahini--just sesame seeds and water), lemons (juiced), tarragon vineger (or more, if desired), salt, pepper (if desired), Stir all ingredients vigorously to blend. That's it!; - [/wpurp-searchable-recipe]