- Fresh fruit – used here: blueberries and mango (cubed). Try also, melons, raspberries, blackberries, sliced kiwis, pomegranate seeds, etc.
- Non-cow’s milk yogurt – used here: Redwood Hill Farm plain goat’s milk yogurt. Can also use plain soy or coconut milk yogurt as well.
- Raw cacao nibs or other toppings.
- Alternative toppings include cinnamon, nutmeg, cardamom, ground flax seeds, chia seeds, fresh mint or basil (chiffonade), candied ginger or lavender.
Putting it together:
Layer the fruits and add a dollop or two of the plain yogurt. Garnish with the cacao nibs (or other topping). Great for breakfast, as a between meal snack or as a simple, elegant dessert. Bon Appetit!
Fresh fruit and yogurt compote
- 2-3 cloves crushed, chopped garlic
- 1 inch peeled, julienned fresh ginger
- 1/3 yellow onion, diced
- 1-2 carrots, peeled & sliced thinly
- handful okra washed and sliced into 1/4 inch pieces
- 2-3 handfuls chopped kale greens
- 1 portabello mushroom with stem removed, gill scraped and sliced
- 2 roma tomatoes, sliced
- Tofurkey Kielbasa meatless sausage 2 links, diced (optional)
- 2 packages of udon noodles (7.22 ounces each)
- 5 cups water
- 1 tsp sesame oil
- 1 Tbsp grapeseed oil
- 2 cubes low-sodium vegetable bouillon (or whatever the package instruction suggests based on the volume of water)
- juice of 1 freshly-squeezed lime
- salt to taste
- chili sauce (optional)
Putting it together:
Prep all dry ingredients before turning on the stove.
Heat both oils in a soup pan on low-medium heat until hot, but not smoking. Saute onions, garlic & ginger until fragrant, and onions are translucent. Do not burn. Add sliced carrots and okra and stir-fry until slightly soft, about 3-5 minutes. Stir in the Tofurkey sausage if you are using it. Add a little water, if necessary, to keep vegetables from sticking to bottom of pan. Add kale greens, mix thoroughly and cover until greens become limp, about 2-3 minutes. Mix in the sliced portabello mushroom and stir thoroughly. Saute until mushrooms are slightly soft and moist. Season as you go with a bit of salt if you are NOT on a sodium-restricted diet.
Add the 5 cups of water, vegetable bouillon and cover. Heat on low-medium until almost simmering. Add udon noodles and sliced tomatoes; stir and cover. Bring to a simmer and turn off heat. Top with the lime juice. If you like it spicy, squeeze on a bit of chili sauce before serving.
Makes enough as a main course for two very hungry people (with left-over), or as a first course for 3-4 people.
Vegetable udon noodle soup
- 2 to 3 Tbsp chia seeds
- 1 to 2 Tbsp dried goji berries (or any dried fruits like raisins or prunes)
- 1 to 2 Tbsp slivered almonds
- 1 to 2 Tbsp chopped walnuts
- 1 to 2 Tbsp dried coconut flakes
- Powdered cardamom, cinnamon, nutmeg OR pumpkin pie spice to taste (optional)
- 1 to 2 tsp raw cacao nibs (optional)
- 1 Tbsp almond or cashew butter (optional)
- 1/4 to 1/3 cup fresh blueberries (or any other berries)
- Hot (not boiling) water
- Unsweetened almond or soy milk (or any other non-dairy, unsweetened milk)
Putting it together:
Layer the chia seeds, dried fruits, nuts, and coconut flakes into a bowl. Drizzle hot (not boiling) water to cover all ingredients. Wait 5 minutes and notice texture of chia seeds. If they are still too “crunchy”, add more hot water and wait a few minutes. Once the chia seeds are at the desired texture, add a few sprinkles of the spices and the nut-butter if desired and mix. Add the non-dairy milk (to cover ingredients) and top with the fresh berries. For the chocoholics who need a pick-me-up, the addition of 1-2 tsp raw cacao nibs gives texture AND an energy jolt. Bon appetit!
Outside-the-Cereal-Box Breakfast Treat
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- 2 Tbsp extra virgin olive oil
- 2 Tbsp balsamic or apple cider vinegar
- 1 tsp Dijon mustard
- Juice of 1/4 lime
- 1 tsp dried or chopped fresh herbs (basil, oregano, scallion, parsley, chives, etc.)
- A few drops of agave, honey or Stevia
- Optional: 1 clove crushed, chopped garlic
Put all ingredients into a glass jar and shake until blended; or put into a small bowl and stir with a fork until blended. Use in a salad (mixed greens, carrots, tomatoes, avocado, cucumbers, mushrooms, sprouts, red onions, sunflower seeds or slivered almonds, raisins or dried cranberries, fresh orange sections, fresh herbs, etc.) or as a dip or dressing on top of steamed or microwaved asparagus or raw veggies. Guaranteed to be better tasting than the store-bought dressings, and much healthier. Keeps in the refrigerator for up to a month (or longer). Olive oil may harden when refrigerated, so get it to room temperature before serving. You can speed up “melting” by putting the jar into a warm or hot water bath.
cooling summer salad
- Handful of ice cubes
- 1/2 frozen banana (peeled)
- 1/3 to 1/2 cup frozen or fresh blueberries or any other berry
- 1/2 ripe avocado (peeled) and/or
- 1/4 cup raw, unsalted almonds or 1 Tbsp almond or cashew butter
- 1-2 tsp chia seeds (thickener)
- Handful or two of any leafy greens (kale, spinach, beet greens, swiss chards, etc.)
- Water to cover 3/4 content (or to desired consistency).
Putting it together:
Blend well in a high speed blender. Pour into glass (or jar if to go), and drink with a straw. Serves 2.
Contains water, fiber, minerals, electrolytes (especially potassium*), vitamins and antioxidants, omega 3 FAs, and protein. No need for addition of juices, milk or protein powder.
*Not for those on a low potassium diet, such as those on dialysis or certain drugs like angiotensin converting enzyme inhibitors (ACEI) or angiotensin II receptor blockers (ARB). Check with your physician if you are on these medicines.
I am getting results. It is simple to make and very filling. After drinking I do feel energetic and it makes for a better walk for me, each morning.
It’s a great way to start your morning. It’s delicious. I like that it fills me up till lunch time. Definitely a meal replacer. Thank you !
That depends — on your weight, water loss due to activity and environment, and amount of water contained in the food that you eat. Rough rule of thumb is to consume about half your body weight in ounces of uncaffeinated, unsweetened, non-alcoholic fluid per day. Please go up or down on this amount depending on your perceived water loss (e.g. if you work out a lot or live in a dry environment, for example, you may want to drink a little more). If you like to eat soups and drink smoothies, you may count this quantity into your daily allowance of fluid. Remember, green leafy veggies count as bonus points, because they contain not only water, but minerals, vitamins, and antioxidants. So eat your veggies! If you are drinking enough fluids, your urine should be pale yellow to clear. If you have persistent dark-colored urine despite drinking enough fluids, please consult a physician.
Spring in Lost Maples