Author: Christina Miller MD

Green Goddess Anti-Inflammatory Juice

This is the juice I have evolved over the years and is my anti-inflammatory elixir. It relieves my aches and pains, and provides immediate energy and mental clarity. It’s a powerful boost of anti-inflammatory goodness. As an extra bonus, it even tastes fresh and delicious!

 

Makes 3-4 servings

Ingredients:

  • 1 bunch celery
  • 2 medium zucchini
  • 1/2 bunch of kale, tough stems removed
  • 1 small head of romaine, or 1/2 of large head of romaine
  • Handful of parsley and/or cilantro
  • 2 green apples
  • 1 inch piece ginger root
  • ½ inch piece of turmeric root
  • ½ of a lemon, peeled

 … Read the rest

Bowl of Berries

Prep time: 1 minute   Serves 1

Ingredients:

  • Berries of choice (Blackberries, blueberries, raspberries, strawberries, other berries…)

Instructions:

Add fresh berries to a bowl and enjoy. Yep, it’s that simple. Their natural sweetness really is the perfect end to a meal, or the answer to a sweet craving, especially when the berries are in season.

 … Read the rest

Bean and Sweet Potato Burgers

These are simple to make and my favorite veggie burger so far (I am always searching for new ones!)  They have a sweetness from the sweet potato, with plenty of spice and freshness from the herbs. They truly pack a flavorful punch. I bake the sweet potato ahead of time, and use whatever beans I happen to have in the house. They’re always delicious and a favorite dinner of ours.

Sweet Potato Bean Burgers

Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Camping, Dinner, Lunch, Main Course, Picnic
… Read the rest

Curry Chickpea Salad

This is a tribute to a salad that stole my heart the first time I visited Aspen. It was in Main Street Bakery, and it was a curried chicken salad set on a bed of lettuce. It absolutely won me over, and I spent many of my early days in Aspen sitting at their community table enjoying it. With that salad still on my mind (over 10 years later), I’ve recreated my own plant-based version that tastes just as wonderful to me, if not even more so! If only that community table were still around….

  • Serves 6
  • Prep time 10
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Apple Ring Delights

Serves 1-2

Prep time 5 minutes

These are a favorite go-to dessert when we want something sweet and quick.  With just the right combination of toppings, they remind me of girl scout cookies (Samoas) that I used to eat as a kid. Except these are raw, unprocessed, and packed with nutrition. Yum!

  • Ingredients:
  • 1 apple, cored, skin left on
  • *1-2 tablespoons raw almond butter
  • Raisins
  • Raw cacao nibs – unsweetened
  • Raw, shredded, unsweetened coconut
  • Raw pecans, chopped

 

  •  Instructions:
  • Slice apple in 1/4 inch slices. Spread with thin layer almond butter.  Sprinkle rest of ingredients over top. Enjoy!

 

*Option … Read the rest

Green Smoothie Goodness

Smoothies are a great opportunity to increase your green leafy vegetable intake. Dark leafy greens are one of, if not the most energizing and nourishing way to start your day. The smoothie should be 75% greens, with the fruit used only to help sweeten it (never a fruit only smoothie.) – 25% of the smoothie. A high power blender helps make it creamy and delicious, but is not essential. Here are 2 sample recipes that are my favorites; there are infinite combinations, so find what you like. Drink these green smoothies daily, and watch your energy skyrocket!

Berry Explosion Smoothie

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Life Transformation

Wow, what an event! At our inaugural recipe swap, we hosted the entire Masiello Family!  Anthony Masiello shared how he transformed his life, when he set out to take back his health and lose weight. With the support of his amazing family, they have figured out how to make it work in their lives, and today they shared it with us. Here are a few take home tips from his talk:

  1. Know your why. Why do you want to do __(fill in the blank)__? What is your internal motivation? Losing weight to fit into your jeans is not enough
… Read the rest

Cinnamon Apple Squash Breakfast Soup

This hearty soup makes a delicious breakfast food with the sweetness of the squash, apples, and cinnamon.  I usually double it, so I have plenty in the freezer at all times, and I pull it out for a satisfying and scrumptious breakfast. It’s great any time of the day, too! This recipe is from Chef Martin Oswald, as prepared at a workshop with Dr. Furhman, and it won me over to the nutritarian/plant-based world after I tried it.

Cinnamon Apple Squash Breakfast Soup

Adapted from Chef Martin Oswald
Print Recipe Pin Recipe
Prep Time 40 minutes
Cook Time 40
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Cinnamon Raisin Oatmeal Cookies

 

These are shaped as cookies, but can be eaten for breakfast, snack, or any time of the day. They are as sweet and delicious as they are wholesome. They are our go-to dessert, and we usually have some stored in the fridge. I even give them away as Christmas cookies!

 

Ingredients:

  • 2 ripe bananas
  • 1/2 cup unsweetened applesauce
  • 2 cups oats
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1/2 cup raisins
  • 1/2 cup chopped raw walnuts

 

Instructions:

  1. Preheat oven to 350°F
  2. Mash bananas with a fork or potato masher
  3. Add rest of ingredients and mix well
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Lentil Dahl Soup

Prep time 10 minutes; cook time 35 minutes

This recipe is from my friend and health warrior Anthony Masiello, at Veggiesfordinner.com. We made this recipe for a recipe swap, and we couldn’t get enough of it. It’s hearty, flavorful, and simple to make. It’s quite a satisfying and delicious meal!

Ingredients:

  • 1 onion chopped
  • 2 garlic cloves chopped
  • ½ tsp turmeric
  • ½ tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 2 lb canned, chopped tomatoes
  • 2 cups low-sodium vegetable broth
  • 1 cup red lentils
  • 2 tsp fresh lemon juice
  • 1 13.5 fl oz can coconut milk
… Read the rest

Middle Eastern Chickpea Stew

This recipe is from my friend, Chef Martin Oswald, who is a master at creating flavorful plant-based dishes, and it does not disappoint! It’s packed with nutrient-rich foods, has a great depth of flavor, and is simple to prepare – about an hour for the whole thing to be done. If you want to impress your friends with healthy, delicious dish, try this recipe!

Serves 8
Ingredients:
1 medium onion, diced
2 tablespoons peeled, minced fresh ginger
2 cloves garlic, chopped
1 tablespoon curry powder
1 teaspoon ground coriander
1 teaspoon ground cinnamon
½ teaspoon ground turmeric
½ teaspoon ground … Read the rest

Easy Asian-Style Broccoli Slaw

This salad is a staple in my house! I buy the packages already chopped – organic when they have it – and just pour it into the bowl with some chopped green onion. It’s so fresh, crunchy, satisfying, and QUICK. It travels well, too!

  • Serves 2-3
  • Prep time: 5 minutes

 

  • Salad Ingredients:
  • 1 package broccoli slaw (shredded broccoli, carrots)
  • 3 green onions, chopped (include white an green parts)
  • Dressing: (serves enough for 3-4 salads)
  • 1-2 inch piece of ginger root, peeled and coarsely chopped (I use 2 inches – I like it gingery!)
  • 1/8th cup Bragg’s Liquid
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Overnight Oats

Steel cut oats have a delicious, nutty, flavor and texture, but they take longer to prepare than oatmeal. Using a few simple steps the night before, you can create an incredibly tasty and nutritious grab-and-go meal.

Ingredients:
-1/2 cup old-fashioned or steel cut oats (or buckwheat, or oat groats) – or use a combination for different textures
-3/4 cup nondairy milk (almond, hemp, soy, etc) – can substitute with water
-1/4 teaspoon cinnamon
-1 teaspoon chia seeds
-1 teaspoon raisins
-Dash of real vanilla, or 1/2 vanilla bean* (optional)
-1 cup berries or fruit of choice (can use fresh or … Read the rest

Hearty Steel Cut Oats

Cook Time 35 minutes. Serves 1-2

Ingredients
1/2 cup oats 1 1/2 cup water(3:1 water to oats)
1/4 cup nondairy milk (we like almond milk)
1 tsp cinnamon
1 cup berries or other fruit (fresh or frozen)
*1/4 cup raisins
*2 tablespoons chopped walnuts

Instructions
Bring to a boil and simmer on low for 30 minutes
Stir well. Add in rest of ingredients. Mix thoroughly. Enjoy!… Read the rest

Fight the Flu and Common Cold: Supermarket Foods (Part 1)

Flu season is here in full force. It’s epidemic across the country, and especially in certain areas. What can we do to protect ourselves from getting sick? There are actually some important steps we can take. Whether or not we get sick depends on 3 key factors: the amount of the exposure, the virulence of the exposure, and the status of the host’s (that’s us) immune system. We can’t do much about the virulence of the virus, but we can play a role in the other areas:

Decrease overall exposure – Wash your hands! I can’t emphasize this enough. Make … Read the rest

Heart Healthy Cooking Tips

Thanks to everyone who came to the AVH Heart Healthy Cooking demo with Chef Martin Oswald! What a great turnout. A special thanks to the AVH Foundation for sponsoring this wonderful community event, to Sandy Holmes for all your hard work, and to Chef Martin, for taking the time to teach us all how to eat healthfully and deliciously!

My favorite Top Tips from Chef Martin:

To preserve turmeric and have it ready every day, spend one day preparing it: put on rubber gloves (to avoid staining your fingers!), shred it, and put it in apple cider vinegar that you … Read the rest

Healing with Food

Food has a powerful influence on our bodies. It turns on and off genes for inflammation. It changes our microbiome. It nourishes cells and facilitates healing, or it increases oxidative stress, free radical formation, and premature aging. It’s composed of nutrients to support the immune system, reverse chronic illnesses such as cardiovascular disease, autoimmunity, diabetes, and even some cancers, or it further propagates these “chronic” illnesses. It cultivates satisfaction, boosts energy, and brightens skin, or it leaves us with severe food cravings, feeling drained, and a dull exterior. It affects mood, as it reduces anxiety, depression, and anger, or it … Read the rest