{Roasted Carrots: a sweet side dish that is cooked in under 30min.}

Summary: During my last medical school rotation I frequented a health food store & café that served roasted carrots. I pondered how hard this recipe could be as it is such a simple side dish. I was right. It is … Continue reading

{Asian Fusion Salad + Honey Ginger Dressing: can you guess the superfood ingredient?}

  Summary:  Summer = fresh and cool cuisine. At least for me… So as you will see most of what I created lately has been juices, smoothies and salads. Well nothing beats the heat like these healthy meals and snacks! … Continue reading

{Carrot-apple detox juice}

Servings: 4 small glassesYield: 1 L Summary: More than your average detox juice. This is the perfect juice to start your day. The ingredients used have a low glycemic index which means less carbs/sugar content. This helps prevent an insulin spike … Continue reading

Anti-Aging Medicine: Fact or Fiction?

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Anti-Aging has become sort of a hot topic in the last few years. Not since Ponce de Leon’s failed quest for the fountain of youth and immortality has this gotten so much attention. New offices take root day after day in … Continue reading

{Not your average orange juice: boost nutrition by adding carrots, papaya & ginger}

Summary:  This juice is the perfect way to start your busy day.  If you want peel all of the ingredients the night before and place in a zip lock bag or plastic container. This will save you some time in the … Continue reading

{A cantaloupe-banana milkshake}

Summary: In the lovely island where I live, the temperatures have been escalating recently. I can start to feel that spring break heat wave which subtly reminds us that vacation time is coming, moreover…summer is just around the corner. Hence … Continue reading

{Rainbow Bright Zucchini Ribbon Salad}

Summary:  This works great as a side salad and pairs lovely with a light vinaigrette. I love to make this when I get tired of eating spinach or any other leafy green…why? Because this salad recipe has none included! This … Continue reading

{Experimenting with Eggplant: an Italian inspired vegetarian sandwich}

Summary: I had never successfully cooked eggplant before. I’ve always been drawn to this vegetable due to its lovely color, shiny cover and peculiar shape. Besides its appearance it also has a meaty attribute which makes it a perfect vegetarian/vegan … Continue reading

{The Anti-aging Smoothie with Carrots, Oranges & Mango}

Summary:  I love to combine juice & smoothie recipes. The freshly pressed Orange & Carrot Juice, combined with the frozen mango chunks create a vibrant and tangy morning smoothie. A lot of people know about the wonderful benefits of orange … Continue reading

Vegetarian nutrition – evidence based practice guideline


For all of the vegetarians and none vegetarians out there…I am sure most of you have wondered: Is it safe? Will I develop a nutritional deficiency? Will my biochemistry change? Will it help prevent diseases? The answer to most of these questions is yes. The nutritional deficiencies can be avoided if you ensure that your vitamin B-12 requirements are met by your diet. Why? Because one of the major sources of B-12 vitamin is meat & its related products. If you are a lacto-ovo-vegetarian this shouldn’t be a concern because you can obtain this vitamin from eggs, milk, yogurt, and cheese. If you do not eat any product derived from animals you should consider taking additional supplements. Why? Because B12 deficiency may lead to anemia and permanent neurological changes. B12 is involved in the formation of your red blood cells. Therefore this nutrient is key for proper oxygenation of your body. Additionally it is involved in the formation of DNA! So including this vitamin in your diet is essential! B12 protects and repairs DNA which is essential in reducing your cancer risk and slowing down the aging process. If you start feeling tired all the time and notice that you get shortness of breath while climbing a flight of stairs, exercising, or while performing other demanding activities…you should consult your doctor.

Additionally this vitamin may help protect against heart disease by reducing the production of a protein called homocysteine in your blood. High levels of this protein has been linked to higher risk of developing cardiovascular disease.

If you don’t like taking supplements cheese is the #1 vegetarian source of vitamin B12 (also known as Cobalamin). “Ah…the power of cheese.” I will rank for you the best cheese sources for obtaining this nutrient in a serving of 100 grams: Swiss (56%DV) > Gjetost (40%DV) > Mozzarella (39%DV) > Parmesan (38%DV) > Tilsit (35%DV) > Feta (28%DV).  Hence a great way of incorporating these cheeses into your meals is by adding Swiss or Mozzarella to your veggie burgers, Parmesan to your pastas, and feta to your salads. Eggs rank second on the list. Whey powder ranks third. Milk & yogurt rank fourth. Yeast extract ranks fifth as a natural source of B12. If you are not a full vegetarian, which sometimes means you eat seafood….Clams, oysters & mussels are the #1 source of B12. Shellfish provide from 400%DV to 1648%DV of B12!!! Other potent sources (in order) include: liver, caviar, octopus, fish, crab, lobster, beef, and lamb. Be careful not to exceed the necessary intake because these foods are also packed with cholesterol.

Furthermore, the advantages of practicing a vegetarian diet are multiple. The Agency for Healthcare Research and Quality has conducted a study about the effectiveness of vegetarian diet in treating obesity, hyperlipidemia, and Type 2 Diabetes. If you are interested in this topic –  guidelines about how to conduct a proper vegetarian diet and its potential health benefits are found in the link below. The primary goal of this  research study was to implement:

Hope this post was helpful…Leave comments regarding these topics or past experiences.