CARDIOLOGY, PRIMARY CARE AND NUTRITION

Healthy Recipes

Healthy Recipe: Pumpkin Lasagna

In our house lasagna means tomato sauce but fall also means pumpkins. In Florida it is hare to appreciate much in the way of season change so people overcome this by decorating. Pumpkins have be a favorite part of fall for me and my family. Growing up, they were associated with pumpkin pie and pumpkin […]
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Blog Post: Pumpkin Pie Oatmeal! 

     Variation in your meals is key to a balanced and enjoyable diet. Plant based nutrition provides a multitude of flavors, tastes, and nutrients to make variation a breeze to achieve! Changing your routines with the season is a fun way to get creative with your meals, while keeping your interest up in the […]
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Raw BBQ Sunflower Salad/Sandwich

This sweet & savory sunflower seed mixture is great on top of a salad or as a plant-based and raw version of the classic pulled pork sandwich.   These tiny seeds are a great source of a variety of vitamins and minerals, plant-based protein,  fiber,  inflammation fighting antioxidants, and essential fatty acids. In ¼ cup […]
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Healthy Recipes: Blueberry Corn Pancakes

Weekend Mornings can be a good time for a special breakfast. My daughter always looked forward to going to breakfast with my parents. Pancakes were one of her favorites. But if you go out they are make with milk, eggs, and butter with a sugary sauce and an big slab of butter when served. They […]
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Energy Bars for the Endurance Athlete

There are so many bars on the market promising energy, protein and superfoods. On closer inspection many contain multiple processed oils and simple sugars. When I am riding, swimming or running, the most important thing is absorbable calories, anti-oxidants, and phytonutrients. The other thing of course is taste and ease of preparation. Below is the […]
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Plant Strong Spinach Artichoke Quiche

Quiche 1 box firm tofu 1 tsp garlic powder 1 tsp turmeric 1/4 cup Nutritonal yeast 1/4 cup garbonzo bean flour 1 tablespoon Dijon mustard 1 Tbs lemon juice 4 cups leafy greens 1 cup artichokes 1cup mushrooms Preheat oven 350 Combine all ingredients Except greens and mushrooms in food processor and mix until smooth. […]
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Post 62 Mile Cycle Ride

As most of you know I am training for 2 marathons and an Iron distance triathlon in the fall.  So the training sessions are starting to get longer especially on the weekends.   It has been said that nutrition is the fourth discipline in triathlon.   Especially the longer events.   Post workout recovery nutrition […]
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Sunday dinner

Sweet potato falafel, grilled vegetables and fruit salad. This was the first time for the falafel but it was a hit and I will make again soon. This recipe made about 15 falafel the size of a small crab cake. Three adults finished them. Falafel ingredients: One can of rinced garbonzo beans 2 small to […]
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Mushroom soup

This was placed on the frequent flier list Ingredients: mushrooms;I used shiitake and baby portabella, carrots, onions, garlic,spinach, adzuki beans, pasta, miso paste, soy sauce, vegetable broth In sauce pan sauté onions, garlic and carrots for 2-3 minutes. Add cup water and simmer for a few minutes. Add the mushrooms, 2 tablespoons soy sauce, 1 […]
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Lime Sherbert

All you need is a simple electric ice cream maker,  4 limes, sugar and almond milk I blend in a bowl 4 freshly juiced limes, 3 cups of almond milk, a teaspoon of vanilla extract and 1/2 cup of sugar. Pour in the ice cream maker and flip the switch.  20 min you get a […]
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