Dr. John Day, Cardiologist

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…

I find that I am using this basic healthy white sauce in so many recipes that I wanted to share it here as its own recipe--with measurements.I make a batch big enough to keep in the fridge and use over a few days in a variety of foods.So far, I've used this sauce in tuna (or salmon) salad, creamy tuna noodle bake, macaroni and cheese, pasta with alfredo sauce, creamy soups, and stir frys. I've even been known to use…

Having just enjoyed this tuna salad sandwich for lunch, I must say that this is the best I've ever had, both for its taste and for its health benefits.Instead of using mayonnaise, I mixed in lemon juice, vinegar, mustard and my <a title="Jane’s White Sauce" href="https://drjohnday.com/recipe/janes-white-sauce/">cauliflower tofu white sauce</a>. If you like tangy, you'll love this.Also, come to think of it, instead of Tuna, I used canned <a href="http://www.amazon.com/Bear-Wolf-Salmon-Alaskan-6-Count/dp/B003XP5ZEA">Wild Alaskan Salmon</a>.Healthy fats, healthy proteins and lots of veggies.I served my veggies on the…

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…

I cooked up a big batch of cannellini beans, and John asked, "What are you going to do with all of those?""I'm not sure, but I'll figure out something," I replied.I decided to use them to make chocolate chip cookies.I am ever at work to figure out a healthier option for a food I love.  The key for me is to balance nutrition and taste.  I want it to resemble the beloved food enough to enjoy, yet contain healthy ingredients so…

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.

If you are looking for ways to offer vegetables to picky eaters, or want a delicious, healthy, creamy sauce for yourself, this recipe with blended, steamed cauliflower is for you.One of my children calls the Mac 'n Cheese version: "Winner winner, noodle dinner."I love making a batch of these creamy, healthy sauces for lots of easy and varied fast food dishes.The basic sauce is great as an alfredo sauce.It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, etc..It also serves nicely as…

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.

Complete with measurements and instructions! Courtesy of our friend, Jennifer Burns, Fox 13 Cafe.

This is one of our favorite recipes.

Black beans Corn Diced celery Diced red onion Halved cherry tomatoes Barley (cooked al dente—this I had cooked in bulk and stored in my fridge to add to many dishes) Fresh cilantro Fresh lime juice Lime zest—lots! White balsamic vinegar Kosher salt Fresh ground pepper

This sauce is great on its own as an alfredo sauce. It can also be magically transformed into a variety of other sauces by adding a few different ingredients as suggested below. It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, as a cream soup base or even as a soup all on its own! Make a big batch and use it to make many different fast food dishes over a few days: