While initially trying to transition to a whole food, plant-based lifestyle, many people aren’t sure where to begin when it comes to food preparation. There is often misconception that the ingredients are expensive or difficult to find, or that food preparation is too time consuming.  I will emphasize the health benefits of various ingredients, and associate many of the recipes with the Food is Medicine page on the site. My goal is to help people see how easy it is to prepare their own delicious and nutritious meals as a part of a plan to improve their overall health.


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. [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

Lentil Coconut Curry

Lentil Coconut Curry Once again I found myself recipe-browsing over the weekend, searching for a unique, healthy, plant-based dish that I hadn't previously tried. This lentil coconut curry caught my eye for a few reasons. [...]

Beet Chips

Beet Chips Aren't we all constantly on the lookout for a healthy snack? And don't most of us love the crunch of a great potato chip? It's true, there's a rare person out there that [...]

Jicama Mango Slaw

Jicama Mango Slaw As the warmer summer months are quickly approaching (at least here, in sunny Florida), many of us start to crave lighter, healthier foods. And with Cinco de Mayo around the corner, there's [...]

Vegan Crab Cakes

Vegan Crab Cakes Vegan "crabless" cakes are now available in the frozen section of most supermarkets due to the ingenuity of the Gardein food band. I had an opportunity to try these a few days [...]

Curried Split Pea Cauliflower Stew

Curried Split Pea Cauliflower Stew This winter in Florida has been unseasonably chilly. No, we didn't experience a true "polar vortex" like many parts of the country, and never really needed to dig ourselves out [...]

Eggplant Mushroom Walnut “Meatballs”

Eggplant Mushroom Walnut "Meatballs" I love experimenting with different vegetarian meat alternatives. Most of the variations I've made contain some combination of legume, grain, veggies, spices, and often a binder such as a flax egg. [...]

Vegan Spinach Artichoke Dip

Vegan Spinach Artichoke Dip Most holiday parties I have attended this year have served up rich, heavy, unhealthy hors d'ouevres. For a New Year's Eve gathering, I decided to bring a modified version of a [...]

Mushroom Walnut Taco “Meat”

Mushroom Walnut Taco "Meat" As you can probably tell by now, my family loves tacos. Check out some of my previous taco recipes including Cauliflower Oyster Mushroom Tacos and Tempeh Tacos and Fajitas.  This recipe is [...]

Healthy Falafel

Healthy Falafel For those of you who have never tried falafel, you're definitely missing out. What is falafel? It's a traditionally deep-fried chickpea ball or patty that is a Middle Eastern delicacy. While chickpeas themselves are [...]

Vegan Mushroom Stroganoff

Vegan Mushroom Stroganoff While mushroom stroganoff might not be the first thing that comes to mind as a vegan dish for a Thanksgiving dinner, it actually is a meaty, flavorful entree with many [...]

Pumpkin Pie Smoothie Bowl

Pumpkin Pie Smoothie Bowl A few years ago, I began hearing of people eating smoothie bowls. To me, these just didn't sound all that appealing. I mean, who wants to eat a smoothie [...]

Seeded Almond Flour Bread

Seeded Almond Flour Bread Many people I encounter are trying to follow a diet that's lower in processed carbohydrates and gluten due to potential pro-inflammatory effects. While I was Try this bread toasted, [...]

Vegan Butter Tofu

Vegan Butter Tofu Are you ever longing for some great Indian food, but hesitant to eat it due to all of the butter, oil, and cream that is in many of the traditional [...]

Teff Pancakes (Gluten Free)

Teff Pancakes Are you looking for a healthy breakfast option but still craving a traditional pancake filled with sugar, eggs, and processed flour? If so, this recipe is for you!  The original version of [...]

Easy Vegan Ramen

Easy Vegan Ramen I was never a consumer of those highly-processed ramen noodle packets you can buy in the store. They remain an inexpensive splurge for many college students, costing less than a [...]

Amazing Hummus

Amazing Hummus The finished product! Hummus is one of my staple foods. It’s convenient, loaded with protein and fiber, and can be eaten any time of the day. I’ll add it [...]

Crunchy Thai Peanut and Quinoa Salad

Crunchy Thai Peanut and Quinoa Salad I created the name Vibrant Beat in part to emphasize the importance of consuming a variety of vibrantly-colored foods, all of which contain unique phytochemicals which act as [...]

Crispy Baked Tofu

Crispy Baked Tofu Enjoy this crispy baked tofu on a variety of Asian-inspired dishes. It's so easy to prepare that my youngest son has taken the responsibility of making it for years! [...]

Lentil Barbacoa

Lentil Barbacoa Are you ever craving a good BBQ sandwich with the texture of pulled-meat and topped with coleslaw and dill pickle slices? I found this recipe one day while browsing through one [...]

Vegan BL(A)T

Vegan BL(A)T The first time I had a vegan BLT at True Food Kitchen, I fell in love! They made theirs with crusty toasted Dave's Killer Bread and tempeh bacon to go along [...]

Jackfruit BBQ Ribs

Jackfruit BBQ Ribs A meat substitute that has really gained popularity over the past couple of years is the jackfruit. Who would have ever thought a fruit that can weigh as much as [...]

Tempeh Tacos and Fajitas

Tempeh Tacos and Fajitas “What exactly is tempeh?”. This is the first question I usually get asked when discussing “tempeh tacos” or a “tempeh stir fry” with those who are not familiar with [...]

Nacho Cauliflower Cheese

Nacho Cauliflower Cheese One of the most difficult things for many people when transitioning to a plant-based diet is cutting back on cheese. Cheese is one of those comfort foods that is not [...]

Chia Seed Mixed Berry Jam

Chia Seed Mixed Berry Jam I've never been one to eat a lot of jellies or jams. Prior to becoming plant-based, I would have the occasional brie, arugula, hot-pepper jam panini sandwich, but [...]

Chocolate chia pudding

Chocolate Chia Pudding Who doesn't love chocolate pudding? To follow up my blogs on the Cardiovascular Benefits of Cocoa, and Chia Seeds, I wanted to include a few recipes that included each. This [...]

Double Chocolate Chip Tahini Brownies

Double Chocolate Chip Tahini Brownies Consuming cacao can lower blood pressure and cholesterol, improve control of diabetes, and function as an antioxidant. Read more on the cardiovascular benefits of cocoa. While I typically get [...]