Crispy Miso Chickpeas with Ginger Garlic Miso Tahini Dressing


Crispy Miso Chickpeas with Ginger Garlic Miso Tahini Dressing When discussing nutrition with clients, I often refer to Dr. Michael Greger's "Daily Dozen" as a set of guidelines to determine the healthiest foods to incorporate into one's daily diet. A whole foods, plant-based diet is based upon beans, whole grains, non-starchy and starchy veggies, fruits, and nuts and seeds. Some people may find it to be a daunting task to incorporate a variety of these foods into their daily regime. One of the ways I accomplish this is to make a "Buddha Bowl". This is my go-to lunch (and [...]

Crispy Miso Chickpeas with Ginger Garlic Miso Tahini Dressing2020-08-15T12:30:49+00:00

Creamy Coconut Mac And Cheese with Broccoli


Creamy Coconut Mac And Cheese with Broccoli Just like every other family during the Covid-19 quarantine, mine was turning to cooking and comfort food to pass the time. Of course, traditional mac and cheese has long been considered one of the kings of comfort food, with the rich creamy texture and soft noodles bringing us back to our childhood days (I used to love those Kraft mac and cheese squeeze packets). Most of the vegan cheese I make has a base of raw cashews, which, when blended with appropriate seasonings is transformed into a thick and hearty cream sauce. [...]

Creamy Coconut Mac And Cheese with Broccoli2020-05-23T16:11:30+00:00

Nutty Energy Bites


Nutty Energy Bites Are you looking for a quick healthy snack (or breakfast) to take on the go? Look no further than these delicious, easy-to-make energy bites. Customize by substituting your favorite ingredients. Ingredients: Wet 3/4 cup natural peanut butter (I like fresh ground, nothing but peanuts). Can also use almond butter, tahini, etc. 1/4 cup maple syrup Dry (you can substitute or adjust amount of each ingredient as long as measurement stays the same) 1/4 cup ground flax seed 3/4 cup rolled oats 1/4 cup + 2 Tablespoons crisped rice cereal 1/4 cup mini chocolate chips 1/4 [...]

Nutty Energy Bites2020-04-19T18:26:04+00:00

Vegan Gyros with Tempeh


The week prior to trying this recipe, I made some wonderful black chickpea falafel. These were the best falafel I've made to date (still need to post the recipe). I wrapped the falafel with pita along with a creamy cashew tzatziki and dill pickle slices. The tzatziki was a delectable combination of cool cucumber, tangy lemon and garlic, and fresh herby dill. I passed this recipe on to my sister, and she in turn came upon this vegan tempeh gyro recipe. Prior to becoming vegetarian, I used to love a good gyro. I hadn't had one in quite some time, and [...]

Vegan Gyros with Tempeh2020-04-15T15:16:29+00:00

Banana Almond Teff Porridge


Banana Almond Teff Porridge When I speak with my patients about eating healthy breakfast options, a bowl of oatmeal is almost always part of the conversation. Steel cut oats are one of my favorite go-to breakfasts, but sometimes I enjoy changing things up. There are actually quite a few grains that can be prepared as porridge, including better-known options such as quinoa, farro, and amaranth. Teff is an Ethiopian grain that is high in protein and fiber. I've previously posted a recipe for teff pancakes or waffles which utilizes teff flour. This easy porridge recipe has been one of my favorites [...]

Banana Almond Teff Porridge2020-02-08T22:25:37+00:00

Buffalo Chickpea Taquitos


Buffalo Chickpea Taquitos Rivalry Week. It's considered the most exciting college football weekend of the year. On this day, friends can become foes, and even families can become divided. Fortunately for me, my family gathers in solidarity on the Saturday following Thanksgiving each year to support the University of Florida Gators as they battle the Florida State University Seminoles. Our traditional game day grub is usually pizza. It's easy to order, delicious, and a perfect handheld meal to feed the hungry mouths of those who are tired of cooking after Thanksgiving food prep. This year, I decided to try something different. [...]

Buffalo Chickpea Taquitos2020-01-11T19:36:46+00:00

Quick Crunchy Oil-Free Granola Clusters


I've recently been doing more reading on the effects of higher fat consumption leading to diabetes. This process is complex and involves numerous mechanisms, one of which includes excess fat being deposited in the muscle, liver, and pancreas. When fat is deposited in the muscle, it interferes with insulin signaling and blocks entry of glucose (sugar) from the blood. Fat deposits in the liver and pancreas lead to dysfunction of these organs, resulting in greater unnecessary glucose production by the liver and failure of insulin production from the pancreas. Additionally, I found that my own LDL (bad cholesterol) had been creeping [...]

Quick Crunchy Oil-Free Granola Clusters2019-11-29T17:35:13+00:00

Creamy Oil-Free Balsamic Dressing


Creamy Oil-Free Balsamic Dressing As a whole-food, plant-based purist, I discourage my patients from consuming oil. Not only is oil calorie dense, but many oils added to processed food are high in omega-6 fatty acids which can promote inflammation. Studies have shown that consumption of even olive oil can lead to an immediate decrease in the ability of our blood vessels to dilate (see my post "Is Olive Oil Heart-Healthy?"). These effect can persist for hours. I recommend that my patient get their fats from whole-food sources such as nuts, seeds, olives, and avocados. That being said, it's still best to [...]

Creamy Oil-Free Balsamic Dressing2019-11-10T16:52:19+00:00

“Cheezy” Vegan Veggie Lasagna


"Cheezy" Vegan Veggie Lasagna For my son's recent birthday party, we were having friends and family over for dinner, and I wanted to prepare a dish that I could make ahead of time, in a large quantity, and that would appeal to everyone. What would fit that role better than a homemade lasagna?! I didn't want to make just any lasagna! I wanted to create one that was healthy, veggie-filled, and plant-based, but that still had the rich ricotta filling and gooey cheesy topping that makes everyone feel like they're indulging in a guilty treat. For the ricotta filling, I decided [...]

“Cheezy” Vegan Veggie Lasagna2019-09-28T02:26:26+00:00

Savory Mushroom Burgers


Savory Mushroom Burgers I'm always on the lookout for a great veggie burger. Most often, homemade patties use a combination of veggies, beans, grains, and spices (check out this earlier post featuring a uniquely delicious beet burger). This recipe from Love and Lemons caught my attention because it used a mixture of savory mushrooms rather than beans to provide meatiness. And this wasn't just cooking up a portobello and putting it on a bun. This was chopping up a mixture of your favorite mushrooms and allowing them to slowly cook and absorb the sweet, salty, spicy, tangy flavors of mirin rice [...]

Savory Mushroom Burgers2019-08-26T00:47:02+00:00