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# Brenda Davis RD

Registered Dietitian and Nutritionist, Author, Speaker, Consultant

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## Posts

- [So Many Mushrooms!](https://brendadavisrd.com/so-many-mushrooms/) - When I was a little girl, I loved mushrooms. When my mom asked me what I would like for lunch, I often answered, “Mushrooms”. My brother was not a fan, so I happily ate his share. My love for mushrooms hasn’t wavered and my brother still won’t eat them. Mushrooms are one of those foods
- [So Many Holiday Dishes!](https://brendadavisrd.com/so-many-holiday-dishes/)
- [So Many "Egg" Dishes!](https://brendadavisrd.com/so-many-egg-dishes/)
- [So Many Loving Dishes!](https://brendadavisrd.com/so-many-loving-dishes/)
- [So Many Casseroles!](https://brendadavisrd.com/so-many-casseroles/)
- [So Much “Cheese”!](https://brendadavisrd.com/so-much-cheese-2/)
- [THE WHOLE GRAIN HIERARCHY](https://brendadavisrd.com/whole-grains/) - There is no doubt that switching from refined to whole grains brings health benefits, such as reducing our risk of morbidity and chronic diseases such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Whole grains are much higher in micronutrients, fiber, and phytochemicals than their refined counterparts. However, not all whole
- [Sweet Potato and Black-Eyed Pea Stew](https://brendadavisrd.com/sweet-potato-and-black-eyed-pea-stew/)
- [Smoky Collard Greens](https://brendadavisrd.com/smoky-collard-greens/)
- [So Much Soul Food!](https://brendadavisrd.com/so-much-soul-food/)
- [Apple, Butternut Squash Soup](https://brendadavisrd.com/apple-butternut-squash-soup/)
- [Fresh Pineapple Salsa](https://brendadavisrd.com/fresh-pineapple-salsa/)
- [Mango, Chickpea and Veggie Curry](https://brendadavisrd.com/mango-chickpea-and-veggie-curry/)
- [So Many Savory Fruit Dishes!](https://brendadavisrd.com/so-many-savory-fruit-dishes/)
- [SO MANY GRILLED FOODS!](https://brendadavisrd.com/so-many-grilled-foods/)
- [Grilled “Salmon” Tofu with Creamy Dill Sauce](https://brendadavisrd.com/grilled-salmon-tofu-with-creamy-dill-sauce/)
- [Hearty Lentil Walnut Burgers](https://brendadavisrd.com/hearty-lentil-walnut-burgers/)
- [Sweet and Tangy Kale Apple Salad](https://brendadavisrd.com/sweet-and-tangy-kale-apple-salad/)
- [Tomato Lentil Kale Soup](https://brendadavisrd.com/tomato-lentil-kale-soup/)
- [So Much Kale!](https://brendadavisrd.com/so-much-kale/)
- [So Many Ancient Grains!](https://brendadavisrd.com/so-many-ancient-grains-2/)
- [So Much Eggplant!](https://brendadavisrd.com/so-much-eggplant/)
- [So Much “Cheese”!](https://brendadavisrd.com/so-much-cheese/)
- [Plant-based Moussaka](https://brendadavisrd.com/plant-based-moussaka/)
- [Steamed Japanese Eggplant with Soy-Ginger Sauce](https://brendadavisrd.com/steamed-japanese-eggplant-with-soy-ginger-sauce/)
- [Classic Baba Ganoush](https://brendadavisrd.com/classic-baba-ganoush/)
- [Sliceable Vegan Cashew Cheese](https://brendadavisrd.com/sliceable-vegan-cashew-cheese/)
- [Roasted Red Pepper Cashew Cheese Sauce](https://brendadavisrd.com/roasted-red-pepper-cashew-cheese-sauce/)
- [Fermented Vegan Cream Cheese](https://brendadavisrd.com/fermented-vegan-cream-cheese/)
- [Black Bean Brownies](https://brendadavisrd.com/black-bean-brownies/)
- [So Many Black Beans!](https://brendadavisrd.com/so-many-black-beans/)
- [Kamut Berry Salad](https://brendadavisrd.com/kamut-berry-salad/)
- [The Big Quinoa Bowl](https://brendadavisrd.com/the-big-quinoa-bowl/)
- [Brenda’s Breakfast Bowl](https://brendadavisrd.com/brendas-breakfast-bowl/)
- [So Many Ancient Grains!](https://brendadavisrd.com/so-many-ancient-grains/)
- [So Much Eggplant](https://brendadavisrd.com/elementor-4198/)
- [Health disparities and climate change in the Marshall Islands](https://brendadavisrd.com/health-disparities-and-climate-change-in-the-marshall-islands/) - Kathryn J Pollard 1, Cory Davis 2, Brenda Davis 3, David Donohue 4, William Wong 5, Ali Saad 6, Gia Merlo 7, Neha Pathak 8 Affiliations Expand PMID: 39391950 PMCID: PMC11485999 DOI: 10.1080/07853890.2024.2411601 Abstract The small island nations, territories, and states dotting the Pacific are among the most disproportionately affected populations worldwide in the face of climate change. Sea level rise coupled with increased tropical storms contribute to seawater incursion, flooding, personal injury, trauma,
- [A whole-food, plant-based intensive lifestyle intervention improves glycaemic control and reduces medications in individuals with type 2 diabetes: a randomised controlled trial](https://brendadavisrd.com/a-whole-food-plant-based-intensive-lifestyle-intervention-improves-glycaemic-control-and-reduces-medications-in-individuals-with-type-2-diabetes-a-randomised-controlled-trial/) - Cody J Hanick 1, Courtney M Peterson 1, Brenda C Davis 2, Joan Sabaté 3, John H Kelly Jr 4 5 Affiliations Expand PMID: 39305340 DOI: 10.1007/s00125-024-06272-8 Abstract Aims/hypothesis: We conducted the largest and longest clinical trial comparing a whole-food, plant-based intervention with standard medical care (SMC) in individuals with type 2 diabetes. Methods: We randomised (parallel-arm; computerised 1:1 randomisation ratio) 169 adults aged 18-75 years with type 2 diabetes
- [Planting the Seed for Blood Pressure Control: The Role of Plant-Based Nutrition in the Management of Hypertension](https://brendadavisrd.com/planting-the-seed-for-blood-pressure-control-the-role-of-plant-based-nutrition-in-the-management-of-hypertension/) - Justin A Charles 1,✉, Nilofer Khan Habibullah 2, Saul Bautista 3, Brenda Davis 4, Shivam Joshi 5,6, Sarah C Hull 7,8 Author information Article notes Copyright and License information PMCID: PMC10990999 PMID: 38526748 Abstract Purpose of Review Hypertension results in significant morbidity, mortality, and healthcare expenditures. Fortunately, it is largely preventable and treatable by implementing dietary interventions, though these remain underutilized. Here, we aim to explore the role
- [Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks](https://brendadavisrd.com/ketogenic-diets-and-chronic-disease-weighing-the-benefits-against-the-risks/) - Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks Lee Crosby 1, Brenda Davis 2, Shivam Joshi 3 4, Meghan Jardine 1, Jennifer Paul 1 5 6, Maggie Neola 1, Neal D Barnard 1 7 Abstract Very-low-carbohydrate ketogenic diets have been long been used to reduce seizure frequency and more recently have been promoted for a variety of health conditions, including obesity, diabetes, and liver disease. Ketogenic diets may provide
- [Dietary Interventions to Treat Type 2 Diabetes](https://brendadavisrd.com/dietary-interventions-to-treat-type-2-diabetes/) - Dietary Interventions to Treat Type 2 Diabetes in Adults with a Goal of Remission: An Expert Consensus Statement from the American College of Lifestyle Medicine Richard M Rosenfeld, John H Kelly, Monica Agarwal, Karen Aspry, Ted Barnett, Brenda C Davis, Denise Fields, Trudy Gaillard, Mahima Gulati, George E Guthrie, Denee J Moore, Gunadhar Panigrahi, Amy
- [Lifestyle Intervention to Treat Type 2 Diabetes](https://brendadavisrd.com/lifestyle-intervention-to-treat-type-2-diabetes/) - An Intensive Lifestyle Intervention to Treat Type 2 Diabetes in the Republic of the Marshall Islands: Protocol for a Randomized Controlled Trial Brenda C Davis 1, Humaira Jamshed 2, Courtney M Peterson 2, Joan Sabaté 3, Ralph D Harris 4, Rohit Koratkar 2, Jamie W Spence 5, John H Kelly Jr 6 Abstract Background: The Republic of the Marshall Islands has the highest prevalence of type 2 diabetes (T2D) in the
- [So Much Watermelon!](https://brendadavisrd.com/so-much-watermelon/) - Summer and watermelon go hand in hand. There is nothing like a plate of cold and crispy watermelon on a hot summer’s day. While everyone knows that watermelon is a tasty treat, not everyone is aware of the great nutrition in watermelon. When I was in university, our professor had students draw the name of
- [So Much Tempeh!](https://brendadavisrd.com/so-much-tempeh/) - Full disclosure – I have never been a huge fan of the taste of tempeh. For me, tempeh often tastes “off”. I have tasted delicious homemade tempeh, but I have never made it myself. Writing this article forced me to step outside of my tempeh comfort zone, and that is always a good thing. I
- [So Many Sweet Dishes!](https://brendadavisrd.com/so-many-sweet-dishes/) - Humans are hard-wired to be attracted to sweet foods. This is because in nature sweet foods tend to be safe to eat and provide a good source of calories. They also trigger a dopamine release in the brain, providing pleasure. This natural proclivity towards sweet foods is further reinforced by cultural and social forces. Most
- [So Many Cruciferous Vegetables!](https://brendadavisrd.com/so-many-cruciferous-vegetables/) - Cruciferous or brassica vegetables are highly prized for their flavor and health benefits. They have been a part of my daily diet for as long as I can remember. When my son was 2 years old, I took a head of broccoli out of the fridge to prepare it for dinner and it suddenly disappeared.
- [So Much Zucchini!](https://brendadavisrd.com/so-much-zucchini/) - If you have a garden, chances are that you have been blessed with more zucchini than you know what to do with. If you are not a gardener but have family and friends who are, you have likely been the recipient of your fair share of zucchini. If you have ever wondered what to do
- [So Much Mango!](https://brendadavisrd.com/so-much-mango/) - Tis the season for mangoes! Often referred to as the "king of fruits”, mangoes are among the most popular fruits in the world. Almost half the mangoes produced globally hail from India, and the varieties in that part of the world far exceed what we find in local supermarkets. Beyond its delectable taste, the mango
- [So Much Garlic!](https://brendadavisrd.com/so-much-garlic/) - I never run out of garlic. When I get down to one bulb, it goes on the shopping list. I consider garlic an essential staple and use it almost every day. It goes into my salad dressings and almost every main dish. Sometimes, I roast an entire bulb to add to dips, pates, or other
- [So Many Carrots!](https://brendadavisrd.com/so-many-carrots/) - Who doesn’t love carrots? I have had an affinity for carrots from a very young age. I can recall being dazzled the first time I ate one right out of a garden. What a treat! Why do carrots from the garden taste so different from the ones in the bags in the grocery store? How
- [So Many Breakfasts!](https://brendadavisrd.com/so-many-breakfasts/) - Do you look forward to breakfast each day? Do you have a standard breakfast you adore? I LOVE breakfast – always have. When I transitioned to a plant- exclusive diet about 35 years ago, the plant-based dairy alternatives were nothing to write home about. Today, the options are endless and incredibly delicious. If you are a plant-based
- [So Many Treats Without Sugar!](https://brendadavisrd.com/so-many-treats-without-sugar/) - Kids love sugar and their sweet tooth is greatly encouraged by the candy culture we are now immersed in. Sweet treats are everywhere – at stores, in schools, at fairs, birthday parties, and other celebrations. It all adds up to far too much sugar. American kids average about 20 teaspoons of sugar per day! The
- [So Many Warming Foods!](https://brendadavisrd.com/so-many-warming-foods/) - Brrr, it is cold outside! We are definitely approaching winter. I live in Calgary, Alberta, Canada, and here it can go down to -20 F or colder in the winter months. When it is that cold, we seek ways to stay warm. We can increase our body heat by exercising, wearing warmer clothes, taking a
- [So Many Middle Eastern Foods!](https://brendadavisrd.com/so-many-middle-eastern-foods/) - Did you realize that 18 countries are considered as part of the Middle East! They include Akrotiri and Dhekelia, Bahrain, Cyprus, Egypt, Iran, Iraq, Israel, Jordan, Kuwait, Lebanon, Oman, Palestine, Qatar, Saudi Arabia, Suria, Turkey, United Arab Emirates, and Yemen. Although there is considerable variability in the cuisine of different Middle Eastern countries they share
- [So Many Egg Alternatives!](https://brendadavisrd.com/so-many-egg-alternatives/) - I remember when I first became vegan, I was searching for an egg replacement to use in baking. I found a recipe for a “flax egg” and was absolutely delighted with the results. While flax eggs work for many baked goods, they don’t do the trick for scrambled eggs or a quiche. The only other
- [So Many Brunch Foods!](https://brendadavisrd.com/so-many-brunch-foods/) - The word “brunch” is a portmanteau or a blend of words used to make a new word. In this case, it is a blend of two words – breakfast and lunch. So, it is easy to understand that this is a meal that combines breakfast and lunch. Brunch is usually served between about 10:00 am
- [So Many Cool Desserts!](https://brendadavisrd.com/so-many-cool-desserts/) - As summer temperatures rise and the heat of the season becomes more intense, cool desserts are a welcome treat. However, many popular favorites such as ice cream bars, ice cream sundaes, milkshakes, and strawberry shortcake are laden with sugar, saturated fat, colors, flavors, and preservatives. Fortunately, there are numerous ways to enjoy delicious summer treats
- [So Much Pasta!](https://brendadavisrd.com/so-much-pasta/) - Kids LOVE pasta, and most of us never outgrow our affinity for this fun staple. Pasta is a beloved comfort food in every corner of the world. Pasta is cherished for its versatility and ability to pair with a wide range of sauces and ingredients. There are countless varieties of pasta, each with its own
- [So Many Easy Dishes](https://brendadavisrd.com/so-many-easy-dishes/) - Just because time is tight, it doesn’t mean we have to sacrifice nutrition or flavor in our meals. With a little planning and creativity, you will find that making easy, healthy, plant-based meals is a breeze. The bottom line is “fast foods” do not have to be unhealthy! 10 Simple Steps to Stress-Free Plant-based Meals
- [So Many Ways to Shop!](https://brendadavisrd.com/so-many-ways-to-shop/) - This article tackles the topic of shopping for food! I recently met a new friend who shared a story that stuck with me. When she first moved from India to North America and walked into a grocery store, she was so confused. She wasn’t sure what she was looking at – all of the boxes,
- [So Many Berries!](https://brendadavisrd.com/so-many-berries/) - Berries stand out as the tastiest and most nutritious fruits of all. If I was stranded on a desert island and could pick only one food to sustain me, it would be blueberries. I recently attended a family reunion at my aunt’s acreage and was in berry heaven. She grows rows of blueberries, raspberries, and
- [So Much Citrus](https://brendadavisrd.com/so-much-citrus/) - When you think of citrus fruits, what comes to mind? For most North Americans, oranges, mandarins, tangerines, grapefruits, lemons, and limes are standard fare. Some adventurous citrus eaters also include pomelos, kumquats, tangelos, blood oranges, and clementines. You might be surprised to learn that there are over 100 different varieties of citrus fruits. Evidence suggests
- [Achieving optimal essential fatty acid status in vegetarians](https://brendadavisrd.com/achieving-optimal-essential-fatty-acid-status-in-vegetarians/) - Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications Brenda C Davis 1, Penny M Kris-Etherton Abstract Although vegetarian diets are generally lower in total fat, saturated fat, and cholesterol than are nonvegetarian diets, they provide comparable levels of essential fatty acids. Vegetarian, especially vegan, diets are relatively low in alpha-linolenic acid (ALA)
- [Omega-3 polyunsaturated fatty acids and vegetarian diets](https://brendadavisrd.com/omega-3-polyunsaturated-fatty-acids-and-vegetarian-diets/) - Omega-3 polyunsaturated fatty acids and vegetarian diets Angela V Saunders 1, Brenda C Davis 2, Manohar L Garg 3 Abstract While intakes of the omega-3 fatty acid α-linolenic acid (ALA) are similar in vegetarians and non-vegetarians, intakes of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are low in vegetarians and virtually absent in vegans. Plasma, blood and tissue levels of
- [Applying the precautionary principle to nutrition and cancer](https://brendadavisrd.com/applying-the-precautionary-principle-to-nutrition-and-cancer/) - Applying the precautionary principle to nutrition and cancer Joseph F Gonzales 1, Neal D Barnard, David J A Jenkins, Amy J Lanou, Brenda Davis, Gordon Saxe, Susan Levin Abstract Primary objective: Research has identified certain foods and dietary patterns that are associated with reduced cancer risk and improved survival after cancer diagnosis. This research has formed the basis for dietary guidance issued by
- [Thimble Cookies](https://brendadavisrd.com/thimble-cookies/) - Thimble Cookies Makes 2 dozen cookies.These whole food plant-based cookies are reminiscent of the thimble cookies grandma used to make. They are a yummy addition to any holiday cookie tray. ¾ cup tightly packed dates (Medjool or other soft dates, or steam to soften) ½ cup soft almond or other nut butter 1 teaspoon vanilla
- [Double Chocolate Delights](https://brendadavisrd.com/double-chocolate-delights/) - Makes about 24 squares. These squares are a chocolatey treat. No one would ever guess that they are free of added sugars and oils. 1 ½ cups dates (Medjool or other soft dates, or steam to soften) ½ cup soft almond or other nut butter 2 tablespoons plant-based milk 2 teaspoons vanilla ½ teaspoon salt
- [Holiday Peanut Butter Cookies](https://brendadavisrd.com/holiday-peanut-butter-cookies/) - Makes 24 cookies. These peanut butter cookies are gluten free and taste a lot like traditional peanut butter cookies. They can be made festive with a little chocolate or served plain. Another option is to top them with chopped peanuts dipped in maple syrup. 1 cup unsweetened, natural peanut butter (the runnier the better) 1/3
- [Ginger Molasses Energy Balls](https://brendadavisrd.com/ginger-molasses-energy-balls/) - Makes about 40-45 balls. These protein-rich energy balls have just the right amount of spice – even though it seems like a lot. If you prefer, roll in hempseeds, coconut, or a mix of seeds. 1 ½ cups pecans 1 cup hazelnuts or almonds 1 cup dates, tightly packed (steam to soften, if hard) 1/4
- [Plant-based Turtles](https://brendadavisrd.com/plant-based-turtles/) - Makes about 30 turtles If you loved “turtles growing up, you will have fun with these. They are less sweet than the originals, but even more flavorful and far more nutritious! Pecans (60 halves) 2 organic, fair trade dark chocolate bars (2 x 90 g/3 oz) Caramel Filling 1 cup pine nuts or raw cashews
- [Maple Walnut Cookies](https://brendadavisrd.com/maple-walnut-cookies/) - Makes 24 cookies These cookies are not only a delicious treat, but they are a wonderful source of omega-3 fatty acids. 2½ cups walnuts 1/2 cup pure maple syrup ¼ cup nut butter (e.g., almond, hazelnut, mixed) 2 teaspoons pure vanilla extract ½ teaspoon salt ¾ cup oat flour (or flour of your choice)
- [So Many Holiday Treats](https://brendadavisrd.com/so-many-holiday-treats/) - When you think about holidays of days gone by, what are the memories you cherish most? I remember skating, skiing, snowshoeing, and tobogganing. I remember reading stories, singing songs, making gingerbread houses, and decorating. But one of my very favorite holiday pastimes was baking cookies and other treats with my mom and my grandma. The
- [Kids in the Kitchen Holiday Treats!](https://brendadavisrd.com/kids-in-the-kitchen-holiday-treats/) - Whether you are celebrating Christmas, Hanukkah, or another holiday tradition, treats like cookies, squares and loaves are a delightful part of the season. But more than that, they bring families together in the kitchen, and are the source of many magical holiday memories. In our family, Christmas cookies were a big deal. I always made
- [So Many Potatoes](https://brendadavisrd.com/so-many-potatoes/) - Potatoes are the most popular vegetable on the planet. On average, Americans eat 126 pounds of potatoes a year. Yet, despite our love for potatoes, they are one controversial vegetable! Some people say that they are fattening and cause spikes in blood sugar. Others say we can eat potatoes to our heart’s content because they
- [So Many Sweet Potatoes](https://brendadavisrd.com/3080-2/) - What is your favorite way to eat sweet potatoes? I absolutely love stuffed sweet potatoes such as Southwestern Sweet Potatoes (see recipe below). I also love sweet potato wedges baked in the oven or simple baked sweet potatoes with celebration dinners. Sweet potatoes are also delicious in puddings, pies, soups, stews, curries, and even muffins
- [So many Sauces](https://brendadavisrd.com/so-many-sauces/) - Oh sauces, how they elevate our foods! While they seem rich and a little indulgent, when they are made from whole foods, they boost both nutrition and flavor. Sauces can be smooth, lumpy, or even semi-solid. They can be sweet, savory, or spicy. Some are served hot, while others are best cold. Today, many sauces
- [So Many Onions](https://brendadavisrd.com/so-many-onions/) - Onions are a member of the allium family, which includes onions, scallions (green onions), shallots, leeks, chives, and garlic. Onions are one of the most common food staples in households throughout the world. This is at least partly because they last a long time after they’re harvested. When stored in a cool, dry place, onions
- [Celebrating Soups and Stews](https://brendadavisrd.com/celebrating-soups-and-stews/) - There is something soothing about a hot soup or stew, especially during the winter months. Soups and stews are a part of the cuisine of almost every culture, so exploring your options can lead you on a world food tour. While we all have our favorite go-to-recipes, seize the opportunity to expand your horizons by
- [Winter Foods](https://brendadavisrd.com/winter-foods-3/) - Chilly winter weather makes you crave warm, comforting foods. Winterizing your food choices can increase the variety and nutrition in your diet and make it even more healthful! Here are 10 yummy foods to enjoy during the frosty winter months.
- [So Many Holiday Appetizers](https://brendadavisrd.com/so-many-holiday-appetizers/) - The holiday season has arrived! For many of us, the festivities are about three things: family, fun, and food. First is family, including our “chosen family” or dear friends! If you are fortunate enough to be with those near and dear to you this year, think about what you want your holiday to look like,
- [So Many Autumn Harvest Foods](https://brendadavisrd.com/so-many-autumn-harvest-foods/) - There is nothing quite like walking through a farmers’ market surrounded by big old trees in bright hues of yellow, orange and red. The cool fresh air, the crunchy leaves beneath your feet, and the bounty that covers the market tables is all quite exhilarating. It is a time for warm drinks and hot eats.
- [Keeping Your Heart Happy and Healthy](https://brendadavisrd.com/keeping-your-heart-happy-and-healthy/) - February is heart month in both the United States and Canada. It is a time to spotlight heart disease and all the things we can do to prevent, treat, and even reverse this disease. It is time to stop and appreciate the immense job your heart does for you, every second of every day of
- [All About Squash - Brenda's Nutritional Information](https://brendadavisrd.com/all-about-squash-brendas-nutritional-information/) - Autumn is squash season, and for many of us that means pumpkin pie and butternut squash soup. However, for the people of South and Central America, squash has served as a cherished dietary staple for centuries. It was also a part of the “Three Sisters” triad – corn, beans, and squash – the primary agricultural
- [Birthday Bashes and other Plant based Parties](https://brendadavisrd.com/birthday-bashes-and-other-plant-based-parties/) - So Many Kids in the Kitchen is 1 year old, and oh what a year it has been. Anu, Ava, Ella, Maxwell, Mia, and Nora have become role models for kids everywhere, especially kids who want to eat healthy, sustainable, and kind plant-based meals. They make cooking seem like an adventure with impressive rewards. The
- [Celebration Foods](https://brendadavisrd.com/celebration-foods/) - Happy 1st Birthday to the “So Many Cooks in the Kitchen” team! Congratulations! You made it to this milestone with SO MANY resounding successes. You are an outstanding resource for everyone who is interested in eating delicious, nutritious plant-based meals. This certainly calls for celebration! There is something exciting about gathering with friends and family
- [Fighting Disease with Flavorful Herbs and Spices](https://brendadavisrd.com/fighting-disease-with-flavorful-herbs-and-spices/) - The inexpensive jars of herbs and spices sitting in our cupboards have a history that is beyond extraordinary. Herbs and spices have been used for flavoring foods, and for treating what ails us for millennia. Historical documents provide evidence for the spice trade in the Middle East over 4,000 years ago! Did you know that:
- [Keeping Cool in Hot Weather](https://brendadavisrd.com/keeping-cool-in-hot-weather/) - What is your favorite way to cool down in the hot summer sun? While jumping into a cool lake is an appealing choice, lakes are not always handy. It is nice to know that you can also cool down with delicious summer food. So Many Cooks in the Kitchen features the most amazing recipes to
- [Making the Most of Desserts](https://brendadavisrd.com/making-the-most-of-desserts/) - Ah, dessert, a part of the meal we too often relish and regret all at the same time. It is little wonder when we think of the ingredients that are at the foundation of these tasty treats – sugar, butter, or other fat, and white or other refined flour. This is not good news for
- [Picnic Foods](https://brendadavisrd.com/picnic-foods/) - Family picnics make for some of the best memories of all. A picnic on a sunny day brings the benefits of fresh air and sunshine. Sunshine allows us to make vitamin D which helps build strong bones and teeth. But the very best thing about a picnic is having fun with family. It is a
- [Picnics Make Summer Fun](https://brendadavisrd.com/picnics-make-summer-fun/) - Summer is all about spotting wildflowers in the woods, jumping in the lake, singing around a campfire, watching hummingbirds at the feeder, and of course, having picnics. Whether you are in a park or in your own backyard, there is nothing quite like finding a picnic table or spreading out a blanket, laying out an
- [So many Green Foods](https://brendadavisrd.com/so-many-green-foods/) - Every shade of green you can imagine can be found in whole plant foods. The green color in plants is because of a pigment called chlorophyll. Chlorophyll makes foods appear green because it reflects green-colored light and absorbs other colors. Darker green vegetables tend to have more chlorophyll. Plants use chlorophyll to make food during
- [So Many Lovely Foods](https://brendadavisrd.com/so-many-lovely-foods/) - Have you ever heard the expression, “we eat with our eyes”? While everyone knows that we really eat with our mouths, the expression captures the essence of why food presentation matters. Somehow when food looks good, it tastes even better. I remember when my son was just 2 years old, he carefully arranged his peas
- [So Many Packed Lunches](https://brendadavisrd.com/so-many-packed-lunches/) - Do you bring lunch to work most weekdays? While it can be a bit of extra work, packing along your own lunch has its rewards. First, bringing your own lunch can save you money. Purchasing lunch out can set you back $75 a week or more. Bringing your own lunch also gives you more flexibility
- [So Many Potatoes](https://brendadavisrd.com/so-many-potatoes-2/) - Potatoes are the most popular vegetable on the planet. On average, Americans eat 126 pounds of potatoes a year. Yet, despite our love for potatoes, they are one controversial vegetable! Some people say that they are fattening and cause spikes in blood sugar. Others say we can eat potatoes to our heart’s content because they
- [So Many Snacks](https://brendadavisrd.com/so-many-snacks/) - To snack or not to snack, that is the question. Snacking is a surprisingly divisive nutrition topic. Some believe that snacks are a necessary part of a healthy diet. Others think that they are unnecessary and even harmful. The truth is that snacks can be either helpful or harmful, depending on the snacks you choose.
- [So Many Tomatoes](https://brendadavisrd.com/so-many-tomatoes/) - Sometimes memories are etched into our hearts because of an experience that was just too good to forget. One such experience for me was a garden party at a friend’s farm. We walked along a stream, toured vegetable and flower gardens, and enjoyed a delicious plant-based BBQ. But the highlight was the appetizer – a
- [Paleo Diet](https://brendadavisrd.com/2480-2/) - What is a Paleo diet? A Paleo diet is a pattern of eating that attempts to mimic the diet of our Paleolithic ancestors. The basic premise is what humans ate in pre-agricultural times is the diet best suited to our genetic make-up. What is the typical macronutrient distribution in Paleo diets? Today’s Paleo diets provide
- [To D or Not to D](https://brendadavisrd.com/to-d-or-not-to-d/) - Vitamin D has become the new superstar of the vitamin world. It was not so long ago that vitamin D was associated only with bone health and the prevention of rickets and osteoporosis. Over the past decade, the evidence that vitamin D plays a far greater role in health, has escalated. Research suggests that vitamin
- [Vegan Junk Food... blessing or curse?](https://brendadavisrd.com/vegan-junk-food-blessing-or-curse/) - Vegan Junk Food… Blessing or Curse? Many people assume that becoming vegan means giving up donuts, cheesecake, smores, gummy bears, ice cream bars, cheezies, chicken wings, cheeseburgers and every other favourite treat imaginable. Twenty years ago, they would have been right. Today, they’d be dead wrong. Vegan versions of almost every convenience food, snack food
- [Coconut Oil: Menace or Miracle?](https://brendadavisrd.com/coconut-oil-menace-or-miracle/) - Coconut Oil: Menace or Miracle? There are few foods that have been at once maligned and acclaimed as much as coconut oil. Some view it as a notorious health villain because it’s the most concentrated source of saturated fat in the diet —even higher than butter or lard. Not surprisingly, it rests at the
- [Defeating Type 2 Diabetes](https://brendadavisrd.com/defeating-type-2-diabetes/) - “The diabetes time bomb has been ticking for 50 years, and it’s been getting louder. Despite the warning, successive generations of world leaders have largely ignored the threat.” International Diabetes Federation (IDF) President-Elect Martin Silink According to the Centers for Disease Control and Prevention, one in eight American adults had diabetes in 2014. If
- [The Ethical Universe: Where are we really at?](https://brendadavisrd.com/the-ethical-universe-where-are-we-really-at/) - This was a short speech given at NAVS Summerfest in 2003. Several people have requested copies, hence the old post. Have you ever considered what a perfectly ethical universe might look like? It would undoubtedly be a place of goodness and peace, where life is supported and cherished; where kindness and compassion are the fabric
- [Why Vegan?](https://brendadavisrd.com/why-vegan/) - Why Vegan? A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest- a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us
- [Is Soy Safe?](https://brendadavisrd.com/is-soy-safe/) - In my opinion, soy is not only safe, but potentially beneficial. Soy has a long history of use in Asia, and within vegetarian populations throughout the world. Two of the healthiest, long-lived populations in the world - the Okinawan Japanese and the Seventh-day Adventists in Loma Linda California - are
- [Budget-Wise, Plant-powered Eating](https://brendadavisrd.com/budget-wise-plant-powered-eating/) - Many people who are on a budget believe that eating healthy is next to impossible. With the escalating cost of fruits and vegetables, they opt for processed foods such as boxed macaroni and cheese, ramen noodles or white rice and canned meat. Eating out usually means fast food such as burgers, fries, tacos, or
- [The Vegan Plate](https://brendadavisrd.com/my-vegan-plate/) - Graphic from “Becoming Vegan: Comprehensive Edition” (2014) and from“Becoming Vegan: Express Edition” (2013), both by Registered Dietitians Brenda Davis and Vesanto Melina, Book Publishing Co. This vegan food guide was designed to ensure that your diet provides all the nutrients you need for good health. While following the guidelines provided will ensure most nutrients, some deserve special
- [Eating Disorders in Vegans and other Vegetarians... setting the record straight](https://brendadavisrd.com/eating-disorders-in-vegans-and-other-vegetarians-setting-the-record-straight/) - (From Becoming Vegan: Comprehensive Edition, 2014) Many experts believe that vegan diets (and other types of vegetarian diets) can increase the risk of eating disorders. Some treatment centers consider the reintroduction of meat a necessary part of recovery. These beliefs are based on data released between 1997 and 2009 that reported significantly higher rates
- [LEGUMES vs MEAT](https://brendadavisrd.com/legumes-vs-meat/) - LEGUMES Highest fiber foods High in phytochemicals High in antioxidants Low in fat, saturated fat Cholesterol-free Non-heme iron No hormones, antibiotics No Neu5Gc No TMAO produced Low chemical contaminants MEAT NO fiber NO phytochemicals Minimal antioxidants High in fat, saturated fat High in cholesterol Heme iron (oxidant) Hormones and antibiotics Contains Neu5Gc TMAO production
- [Optimal Eating Guidelines](https://brendadavisrd.com/optimal-eating-guidelines/) - An optimal diet is one that: minimizes risk of disease treats existing disease meets all nutritional requirements The following guidelines are meant to help you achieve optimal health. Be sure to include variety in your choices to maximize nutrients and other protective dietary components, and also to minimize potential contaminants. Whole foods, plant-based diet 7+
- [10 Ways to Lose Weight](https://brendadavisrd.com/10-ways-to-lose-weight/) - 10 Ways to Lose Weight Exercise daily. Walk, run, swim, bike, play basketball, volleyball, soccer, tennis or other sports. Aim for 1 hour 5-6 days a week. Eat less. Make your serving sizes smaller. Always eat breakfast. Avoid snacking. Stop eating after supper. Drink water instead of sweet drinks. Soda and other sugar-sweetened drinks are
- [OPTIMAL EATING](https://brendadavisrd.com/optimal-eating/) - [google-drive-embed url="https://drive.google.com/file/d/0B0a519S4qldEbGNycjFEU09xZkk/preview?usp=drivesdk" title="OPTIMAL EATING final 1.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [FIGHTING DISEASE WITH YOUR FORK](https://brendadavisrd.com/fighting-disease-with-your-fork/) - What to eat for Breakfast, Lunch and Dinner. Once you understand the value of plant-based diets for the prevention and reversal of disease, the next step is putting together meals that maximize the most protective components in your diet and minimize the components that are harmful. The following suggestions are meant to help turn this
- [The Kick Diabetes Cookbook is Out!!!](https://brendadavisrd.com/the-kick-diabetes-cookbook-is-out/) - The Kick Diabetes Cookbook by Brenda Davis and Vesanto Melina (publisher - Book Publishing Company) is available now. This book provides a tested plan for managing and reversing type 2 diabetes. With over 100 recipes and step by step guidelines, it will serve as an invaluable resource. All the recipes included are sugar-free, oil-free and
- [Tofu: A Plant-based Protein Superstar](https://brendadavisrd.com/tofu-a-plant-based-protein-superstar/) - Tofu, also commonly called bean curd, is made by coagulating soymilk using calcium sulfate or nigari salts to form a solid block. Tofu comes in a variety of textures, from silky or soft to medium, firm, or extra-firm. An extraordinarily versatile product, tofu has unique nutritional features and health benefits that have been established over
- [Creating a Joyful, Compassionate Thanksgiving](https://brendadavisrd.com/creating-a-joyful-compassionate-thanksgiving/) - Thanksgiving is a deeply treasured holiday that brings families and friends together in celebration of a bountiful harvest, and all we have to be grateful for. Since the 1800s, turkey has been the centerpiece of the Thanksgiving feast, with stuffing, gravy, cranberry sauce, and mashed potatoes as traditional accompaniments. Other side dishes vary to
- [Keto Diet Fact Sheet](https://brendadavisrd.com/keto-diet-fact-sheet/) - What is a Keto diet? A Keto diet is a very high-fat, low-carbohydrate eating plan that forces the body to shift from using glucose to using ketones as a primary fuel. This metabolic state is called ketosis. What is the typical macronutrient distribution in Keto diets? Popular Keto diets provide about 5% of calories from
- [Kick Diabetes Essentials Just Released!](https://brendadavisrd.com/kick-diabetes-essentials-just-released/) - I am excited to tell you that Kick Diabetes Essentials has been released. This book provides the fine details of how to kick diabetes with a plant-based diet and lifestyle. It is jammed packed with research, practical guidelines and delicious recipes. This book provides a thorough analysis of plant-based vs low-carb (e.g. keto) diets. It
- [Triple Layer Chocolate Caramel “Cheesecake” with Raspberry Sauce](https://brendadavisrd.com/decadent-triple-layer-chocolate-caramel-cheesecake-with-raspberry-sauce/) - Makes 16 servings. This is decadent dessert which was created to celebrate a special birthday and the reunion of dear friends. It is very rich, so a little goes a long way. Play around with the ingredients and get creative with the decorations! Add a dollop of cashew pear cream for extra points! Crust
- [Nutty Cream Cheese](https://brendadavisrd.com/nutty-cream-cheese/) - Yield: 2 cups (6 to 8 servings) Cheese is the Achilles heel of many plant-based eaters. Commercial plant options looked like cheese, but that is where the similarity ended. The depth of flavor found in dairy-based cheese just couldn't be matched by non-dairy alternatives, until recently. Now fabulous plant-cheeses are making an appearance -
- [Cracked Grain Pumpernickel Bread](https://brendadavisrd.com/cracked-grain-pumpernickel-bread/) - Cracked Grain Pumpernickel Bread This bread is yummy. It is a little reminiscent of a loaf or bran muffins. It is a very heavy, nutrient-dense, high fiber bread. It does not hold together like regular bread, so works better for open-faced sandwiches rather than traditional sandwiches. It is wonderful with nut butter and bananas or with avocado
- [NOURISH - The Real Truth About Health](https://brendadavisrd.com/nourish-the-real-truth-about-health/) - [google-drive-embed url="https://drive.google.com/file/d/124QIHZNdBYBRblJNcuuqSHF3Q1oC2h1Y/preview?usp=drivesdk" title="NOURISH The Real Truth About Health.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [10 Simple Steps to Adopting and Maintaining a Healthy Lifestyle](https://brendadavisrd.com/10-simple-steps-to-adopting-and-maintaining-a-healthy-lifestyle/) - [google-drive-embed url="https://drive.google.com/file/d/1ZOrfwk6o6ifGFQWzEQgD4NMi71FSeH8H/preview?usp=drivesdk" title="10 Simple Steps to Adopting and Maintaining a Healthy Lifestyle.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [Fine Tuning Plant-based Diets](https://brendadavisrd.com/fine-tuning-plant-based-diets/) - [google-drive-embed url="https://drive.google.com/file/d/1fXKfu-pWimKiHSA_SBiybI_vyci0Oxc0/preview?usp=drivesdk" title="Fine Tuning Plant-based Diets.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [Keto Paleo vs Plant Based Diets](https://brendadavisrd.com/keto-paleo-vs-plant-based-diets/) - [google-drive-embed url="https://drive.google.com/file/d/1S4wry6Synu26NAfm4XqBHr8uq0j_3cOc/preview?usp=drivesdk" title="Keto Paleo vs Plant Based Diets.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [Type 2 Diabetes Webinar 2021](https://brendadavisrd.com/type-2-diabetes-webinar-2021/) - [google-drive-embed url="https://docs.google.com/document/d/1nPOd9_LVlYRIjaIJHqSyMJjjwtJSTD1Ga-KbJ5SriyQ/preview?usp=drivesdk" title="Type 2 Diabetes Webinar 2021" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/vnd.google-apps.document" width="100%" height="600" style="embed"]
- [Unleashing the Power of Plant-based Diets 2021](https://brendadavisrd.com/unleashing-the-power-of-plant-based-diets-2021/) - [google-drive-embed url="https://drive.google.com/file/d/1PJazo3DZp_TwGzRpR3NegID9WQRWpbLC/preview?usp=drivesdk" title="Unleashing the Power of Plant-based Diets 2021.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [Are milk, meat and fish nutritional necessities Portland VegFest 2018 - Oct](https://brendadavisrd.com/are-milk-meat-and-fish-nutritional-necessities-portland-vegfest-2018-oct/) - [google-drive-embed url="https://drive.google.com/file/d/1ENCog3gRquQw5YGiku1qD0nS8MMGRqoE/preview?usp=drivesdk" title="Are milk, meat and fish nutritional necessities Portland VegFest 2018 - Oct. 20 no references.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [Low CHO Diets 2018](https://brendadavisrd.com/low-cho-diets-2018/) - [google-drive-embed url="https://drive.google.com/file/d/12VRgmcksw2nGhU1SJqa_oRSPt3oRqbbf/preview?usp=drivesdk" title="Low CHO Diets 2018 final3.pdf" icon="https://drive-thirdparty.googleusercontent.com/16/type/application/pdf" width="100%" height="600" style="embed"]
- [The Three Sisters Go Green](https://brendadavisrd.com/the-three-sisters-go-green/) - From: The Kick Diabetes Cookbook Makes 6 cups (1.5 L) The three sisters––squash, beans, and corn––were the main crops of several Native American nations. These plants benefit each other, so they were grown close together. Not surprisingly, the combination of this companionable trio benefits people as well. Adding greens makes the mix even more
- [Stuffed Sweet Potatoes with Avocado Sauce](https://brendadavisrd.com/deep-south-stuffed-sweet-potatoes/) - Stuffed Sweet Potatoes with Avocado Sauce Sweet potatoes (also called yams) are among the most nutritious and delicious of all the starchy vegetables. Use sweet potatoes with the bright orange flesh for this recipe. Ingredients 4 medium-sized sweet potatoes Potato Filling 2 Tbsp vegetable broth (or 1 Tbsp olive or avocado
- [Salad Dressings](https://brendadavisrd.com/salad-dressings/) - Salad dressings are generally based on oil, vinegar (or lemon) and sugar. Oil-free dressings are generally very high in sugar and sodium. They do little to enhance the nutritional value of salad. These dressings are whole-food based so much more nutrient-dense than store-bought dressing. The fat comes from seeds or nuts and the sweetness from
- [Cashew Pear Cream](https://brendadavisrd.com/cashew-pear-cream/) - Cashew -Pear Cream (cream or whipping cream substitute) This is the healthiest, most delicious replacement available for whipping cream. Use in a breakfast bowl, on fruit salad, on pumpkin pie, apple crisp, baked or grilled fruit or other desserts. 1 x 15 oz can or jar of pears in water or juice or about
- [Methionine- Restricted Diet... Who needs it?](https://brendadavisrd.com/methionine-restricted-diet/) - Methionine is an essential amino acid — one of the building blocks of protein that cannot be produced by the human body so must come from our food. It is one of two sulfur-containing amino acids (the other is cysteine). Methionine is an intermediary in the synthesis of cysteine, carnitine, taurine, and other compounds.
- [Old Fashioned Peanut Butter Cookies](https://brendadavisrd.com/old-fashioned-peanut-butter-cookies/) - Old Fashioned Peanut Butter Cookies Makes 24-28 cookies. 1 cup (250 ml) dates, pitted, packed 1/3 cup (80 ml) boiling water 1 cup (250 ml) natural peanut butter (if very thick, thin with 1-3 Tbsp oil) 1 tsp (5 ml) vanilla 1/4-1/2 tsp (1-2 ml) salt 1/3 cup (80 ml) ground
- [Antioxidant-Rich Red Lentil Soup](https://brendadavisrd.com/antioxidant-rich-red-lentil-soup/) - I keep jars of lentil soup in the fridge as a staple. Lentils are great sources of protein and iron and they require no presoaking! 1 large sweet onion, diced 1 large red pepper, diced 1 medium potato, diced (optional) 3 tomatoes, diced 2 cups (500 ml) red lentils 4 large garlic cloves,
- [Cheezy Kale Chips](https://brendadavisrd.com/cheezy-kale-chips/) - Kale chips make a great, nutrient-dense snack. Even picky little eaters will gobble them up. You can use just about any dressing to flavor the chips. For super simple kale chips, sprinkle on a little avocado oil (1 Tbsp/15 ml), tamari (1 Tbsp/15 ml) and lemon juice, lime juice or balsamic vinegar (2-3 Tbsp/30-45 ml). Toss
- [Seedy Vegetable Crackers](https://brendadavisrd.com/seedy-vegetable-crackers/) - These crackers are absolutely delicious, and nutritious. They bear little resemblance to boxed commercial crackers. I find that many of the healthier crackers on the market are difficult to digest - perhaps long cooking times cause this. These crackers are made from vegetables and seeds with herbs for seasoning - no flour, no oil, no
- [Garbanzo a la King](https://brendadavisrd.com/garbanzo-a-la-king/) - I developed this recipe for our diabetes intervention patients when I was in the Marshall Islands - this photo was taken there. We did a lot of one pot dishes and stews to serve over barley or brown rice. The dish can be made with simple ingredients or glamorized as you see fit (see suggested variations).
- [The Italian Pasta Full Meal Deal](https://brendadavisrd.com/the-full-meal-italian-pasta-deal/) - This meal turns a favorite comfort food into a nutrition-packed meal. Perfect for days you just need a warm, soothing supper. Makes 6 servings. 1/4 cup (60 ml) red or white wine or vegetable broth 1 onion, diced 4 cloves garlic, minced 3 cups (750 ml) mushrooms, sliced 1 green zucchini, sliced in half length-wise and then sliced
- [Super Seedy Energy Bars](https://brendadavisrd.com/super-seedy-energy-bars/) - Energy bars make a healthy snack for active people or can supplement a light lunch. Commercial bars often higher in sugar than you might imagine. These provide protein from seeds and contain no added sugars (unless dark chocolate is used as a topping!) Bars 3 cups (750 ml) dried fruit (well
- [Walnut Cookies](https://brendadavisrd.com/walnut-cookies/) - I absolutely love these cookies. They contain no oil, no sugar and are gluten-free. They are also delicious and are an amazing source of omega-3 fatty acids! Makes 3 dozen small cookies. 2 cups (500 ml) pitted dates (loosely packed) 3/4 cup (185 ml) water 1/4 cup tahini or almond butter 1/4 cup ground flaxseed 2
- [Mighty Carrot Raisin Muffins (gluten-free, sugar-free, oil-free)](https://brendadavisrd.com/mighty-carrot-raisin-muffins-gluten-free-sugar-free-oil-free/) - Commercial muffins are like little cakes with lots of fat, sugar and white flour. They are typically super-sized containing 400-500 calories. These muffins do not qualify as a healthy breakfast choice. They don't even qualify as a decent dessert. However, if you enjoy a muffin from time to time, bake a batch and freeze any you aren't
- [My Favorite Supper Salad](https://brendadavisrd.com/my-favorite-supper-salad/) - Makes about 16 cups (4 l) My favorite meal is salad. Seriously. To me, a beautiful salad is a materpiece of colour, texture and flavor. Of course, we are not talking iceberg lettuce with a few tomatoes and cucumbers sprinkle on top; we are talking about a full, satisfying meal. I make a giant
- [Savory Cabbage Soup](https://brendadavisrd.com/savory-cabbage-soup/) - Makes 12 servings This low-cal soup is a wonderful warm addition to any winter meal. 9 cups (2,250 ml) vegetable broth or water 2 cups (500 ml) potatoes or butternut squash, cubed 4 carrots, chopped 2 onions, chopped 3 stalks celery, chopped 6 cups (1.5 l) cabbage, shredded 2 bay leaves 3/4 cup fresh dill (or 3 Tbsp (45 ml) dried
- [Apple Cinnamon Buckwheat Cereal](https://brendadavisrd.com/apple-cinnamon-buckwheat-cereal/) - Makes 4-6 generous servings This breakfast cereal is a raw, gluten-free breakfast that sticks to your ribs. 2 cups (500 ml) raw buckwheat, soaked and sprouted (see note) 1/4 cup (60 ml) sunflower seeds, soaked 4 to 6 hours, rinsed, and drained 1/4 cup (60 ml) pumpkin seeds, soaked 4 to 6
- [Great Granola](https://brendadavisrd.com/great-granola/) - Makes 12 cups (3 l) Granola is an old breakfast staple, but tends to be much higher in fat and sugar than what one would expect. In this recipe, concentrated sweeteners like brown sugar, maple syrup, honey, etc. are replaced with fiber and nutrient-rich fresh and dried fruits. Concentrated oils are replaced with much healthier nut and
- [Stuffed Dates](https://brendadavisrd.com/stuffed-dates/) - Makes about 46 stuffed dates These are beautiful treats. They freeze well and are delicious just slightly thawed. You can get creative with the decorations, but nuts work especially well. Dates 2 pounds (908 g) or about 46 large, soft, Medjool dates Chocolate/Nut-butter Filling 2 cups (500 ml) dates,
- [Suberb Smoothies](https://brendadavisrd.com/suberb-smoothies/) - I am not a smoothie person. Not because I don't think they have value, or because I don't like the taste. I just enjoy eating and chewing so much, I prefer a solid food to a smoothie. However, I do think smoothies can be convenient, nutritious and very quick and easy, so it is a reasonable choice
- [Oat Groat Cereal](https://brendadavisrd.com/oat-groat-cereal/) - At the very top of the whole grain hierarchy are intact whole grains. Using intact grains to make your breakfast cereal is more nutritious and economical than what comes out of boxes and bags. Intact grains are grains that look very similar to how they looked when they were picked off the plant. They have not
- [Sprouted Grain Breakfast Bowl](https://brendadavisrd.com/sprouted-grain-breakfast-bowl/) - This is Brenda’s favorite breakfast cereal. Sprouted grains are at the top of the whole grain hierarchy (see article in the general nutrition section). They have all the goodness of intact whole grains are more digestible and more nutritious. They are also very economical – even when they are organic. Purchase grains in bulk for extra
- [The "Paleo" Phenomena: Facing Facts](https://brendadavisrd.com/the-paleo-phenomena-facing-facts/) - Our culture has suddenly sprouted a reverence for all things “paleo”. Grass-fed beef, bone broth and coconut oil are hailed as the new “superfoods”. Athletes, dieters, and health seekers of all stripes are swapping their oats for organ meat. Paleo, caveman and primal diets attract athletes, dieters, and health seekers of all stripes. The basic
- [Plant-based Diets and Gout](https://brendadavisrd.com/plant-based-diets-and-gout/) - Gout has long been known as the “disease of kings” as it is most common in overweight or obese men who consume rich foods, and excessive alcohol. It is also associated with hypertension and renal impairment. Diet can help to reduce the incidence of gout, and can play an important role in the treatment of
- [Cashew Red Pepper "Cheese" Sauce](https://brendadavisrd.com/cheezy-sauce/) - This sauce is the perfect substitute for traditional cheese sauce. It is fabulous on broccoli or cauliflower, potatoes, pizza, lasagna, scrambled tofu, sandwiches, tacos, nachos or anything else you love cheese sauce with. I originally acquired the recipe from my dear friend, Margie Colclough and made just a few small adjustments. Ingredients: 2
- [Quinoa Salad](https://brendadavisrd.com/quinoa-salad/) - Quinoa (pronounced keen-wa) is a pseudograin. Grains are the edible seeds of grasses, while pseudograins are seeds that are used as grains but come from non-grass plants. Amaranth and buckwheat are also pseudograins. Pseudograins tend to be higher in protein and micronutrients than grass grains. Quinoa is often referred to as an ancient
- [Butternut Squash Ginger Soup](https://brendadavisrd.com/butternut-squash-ginger-soup/) - Makes 6-8 servings. This soup is delicate and smooth. It is a wonderful way to use squash or pumpkin. Ingredients 2 onions, chopped 1 medium butternut squash (pumpkin or other squash also work well), peeled and chopped (about 4 cups/ 1 l) 1 red chilli pepper, diced or ¼ tsp red pepper (optional) 4 cups
- [Tofu "Unturkey" with Stuffing and Gravy](https://brendadavisrd.com/tofu-unturkey-with-stuffing-and-gravy/) - This is a perfect centerpiece for a vegan or vegetarian family, or for those hosting vegetarian guests. Instead of turkey, tofu is the protein source. It is shaped and filled with a stuffing of your choice. We offer 3 stuffing choices, but if you have a favorite, feel free to use that instead.
- [Bethany's Story](https://brendadavisrd.com/215-2/) - Brenda was interviewed for a newly released documentary film called Bethany’s Story. It is an inspiring story about a courageous and determined teenager who triumphs over a debilitating health condition. Check out the trailer below. For more information, to rent or order the film, see http://bethanysstory.com
- [Vegan Caramel Turtles or Easter Eggs](https://brendadavisrd.com/vegan-caramel-easter-eggs/) - Makes about 30-40 turtles or 20 easter eggs If you loved turtles in your former, non-vegan life, these will be quite a treat. The caramel can be used as a layer in raw brownies, for truffles, and many other treats. If you are able, invest in some silicon cookie sheet mats. These are mats

## Pages

- [Home](https://brendadavisrd.com/) - Let Me Help You Promote and Sustain your Health Brenda. Davis, Registered Dietitian, is a leading plant-based pioneers and an internationally acclaimed speaker.
- [Resume](https://brendadavisrd.com/resume/) - Brenda's Resumé To see the Brenda’s full resumé in PDF format click on the image below.
- [Upcoming Events](https://brendadavisrd.com/upcoming-events/) - 2025 events Nourish to Flourish Portland OR. Sept 19-21 - 2025 Blueprint for Health & Longevity” (4 lectures) Virtual Lecture for P-Pod Oct. 27 - 2025 Nutrition Essentials to Support Older Adults’ Physical & Mental Health. Nutrition, and Lifestyle: Lessons from the Marshall Islands Oct. 16 - 2025 Type 2 Diabetes, Nutrition, and Lifestyle: Lessons
- [Podcasts](https://brendadavisrd.com/podcasts/) - Episode NotesIn today’s episode I am joined by my friend Brenda Davis, RD, who shares her wisdom for women transitioning from peri to post menopause and how we can nourish our bodies to stay healthy and fit in our later stages of live with so much changing in our bodies. Please support the show by buying
- [Videos](https://brendadavisrd.com/videos/) - Videos featuring Brenda Davis RD How Plant-Based Diets Transform Health - Real-Life Success Stories with Brenda Davis How Plant-Based Diets Transform Health - Real-Life Success Stories with Brenda Davis Brenda Davis: Nutrition Essentials for Plant Based Diets Plant-Based Nutrition from Birth Through The Senior Years Plant Protein - Brenda Davis RD Eat Plant-Based, Live Healthier:
- [Videosold](https://brendadavisrd.com/videosold/) - Videos featuring Brenda Davis RD The 2023 FUTURE FOOD Right Now Conference was held on October 20-21, 2023, with such great speakers as T. Colin Campbell, PhD, Neal Barnard, MD, FACC, William Duffy, MD, Steven Acuff, Brenda Davis, RD, Chef AJ, Ocean Robbins, FX Rouxel, representatives from Rodale Institute, Rich Landau, and our own Sheri-Lynn DeMaris and Patricio
- [podcasts2](https://brendadavisrd.com/podcasts2/) - Podcasts Brenda Davis, registered dietitian, is one of the leading plant-based pioneers and an internationally acclaimed speaker. She is widely regarded as a rock star of plant-based nutrition and was referred to as “The Godmother” of vegan dietitians by VegNews. Brenda has been and continues to be a guest on numerous podcasts.
- [Diet and Desease](https://brendadavisrd.com/diet-and-desease-2/) - Main Menu Diet and Disease Plant-based Nutrition Food Fundamentals Ethics and Environment PubMed Articles Diet and Disease Diet and Disease Keeping Your Heart Happy and Healthy Brenda Davis February is heart month in both the United States and Canada. It is a time to spotlight heart disease and all the things we can do to
- [Biography](https://brendadavisrd.com/about-me/biography/) - Brenda Davis RD Biography Brenda Davis Bio – 2024 Brenda Davis, registered dietitian, is a leader in her field and an internationally acclaimed speaker. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic nutrition instructor. Brenda is the lead dietitian in a diabetes research project in Majuro, Marshall Islands. She is a featured
- [Books](https://brendadavisrd.com/books-2/) - Latest Books
- [FAQ](https://brendadavisrd.com/faq/) - BECOMING VEGAN Isn’t becoming vegan hard to do? That all depends on your motivation and your attachment to certain foods. For some individuals, it is a monumental task to eat a meatless meal once a week, while for others, being plant-based seems second-nature. When an individual is a very food-centric, and their social interactions revolve around food,
- [Contact](https://brendadavisrd.com/contact/) - Contact Me Get In Touch I am often presenting, traveling, consulting or with family but I will try to get back to see as soon as possible. I live in Calgary Alberta Canada Email: brenda@BrendaDavisRD.com Facebook-f Twitter Linkedin Contact me Δ First Name(Required)Last NameEmail(Required) Question or comment(Required) Need Advice? If I am away for an
- [US Books](https://brendadavisrd.com/us-books/) - Latest Books
- [Client Portal](https://brendadavisrd.com/clients/) - [jetpackcrm_clientportal]
- [PubMed](https://brendadavisrd.com/pubmed/) - Main Menu Diet and Disease Plant-based Nutrition Food Fundamentals Ethics and Environment PubMed Articles PubMed Articles PubMed Planting the Seed for Blood Pressure Control: The Role of Plant-Based Nutrition in the Management of Hypertension camdore@gmail.com Justin A Charles 1,✉, Nilofer Khan Habibullah 2, Saul Bautista 3, Brenda Davis 4, Shivam Joshi 5,6, Sarah C Hull 7,8 Author information Article notes Copyright and License information PMCID: PMC10990999 PMID: 38526748
- [Diet and Lifestyle](https://brendadavisrd.com/about-me/diet-and-lifestyle/) - Do you have a daily fitness routine? You bet! I believe that physical fitness is an essential part of optimal health – like eating andsleeping! I have made exercise a priority in my life from the time I was about 16 years of age. Iaim for at least an hour of planned exercise a day. All other physical activity is
- [About -not used](https://brendadavisrd.com/about/) - About Heather Scott My Story Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Proin
- [Services](https://brendadavisrd.com/services-2/) - My Services Lectures and Seminars Brenda Davis is an authoritative, entertaining and passionate speaker. She has presented at nutrition and health conferences in over 20 countries on 5 continents. Book her for your next medical, nutrition or health conference; for employee seminars or for lectures to the general public. Lecture Fee Schedule: $2500* per day
- [Appetizers](https://brendadavisrd.com/recipes/appetizers/) - Appetizers AppetizersRecipes Fresh Pineapple Salsa Read More → AppetizersRecipes Sliceable Vegan Cashew Cheese Read More → AppetizersRecipes Roasted Red Pepper Cashew Cheese Sauce Read More → AppetizersRecipes Fermented Vegan Cream Cheese Read More → AppetizersRecipesSnacks Cheezy Kale Chips Kale chips make a great, nutrient-dense snack. Even picky little eaters will gobble them up. You can use
- [Awards](https://brendadavisrd.com/about-me/awards/) - 2020 – Nautilus Grand Gold Book Award (Nourish)2022 – Recipient of The Plantrician Project Luminary Award2020 – Canada Book Award (Nourish)2020 – Nautilus Grand Gold Book Award (Nourish)2014 – REAL Best of 2014 Book Award 2014 – Canada Book Award 2014 – 24-Carrot Award – Vegetarians in Paradise 2014 – Distinguished Dietitian Award – Dietitians For Professional Integrity 2013 – ForeWard Book of
- [Sample 2 person post](https://brendadavisrd.com/sample-2-person-post/) - BreakfastRecipes Kamut Berry Salad Read More → BreakfastRecipes The Big Quinoa Bowl Read More → BreakfastRecipes Brenda’s Breakfast Bowl Read More → BreadsBreakfastOther Cracked Grain Pumpernickel Bread Cracked Grain Pumpernickel Bread This bread is yummy. It is a little reminiscent of a loaf or bran muffins. It is a very heavy, nutrient-dense, high fiber bread. It
- [Desserts](https://brendadavisrd.com/recipes/desserts/) - Desserts So Many Loving Dishes! camdore@gmail.com Read More → DessertsRecipes Mango, Chickpea and Veggie Curry camdore@gmail.com Read More → DessertsRecipes Black Bean Brownies camdore@gmail.com Read More → Desserts Plant-based Turtles Brenda Davis Makes about 30 turtles If you loved “turtles growing up, you will have fun with these. They are less sweet than the originals,
- [Favorite Quotes](https://brendadavisrd.com/about-me/favorite-quotes/) - A picture is worth a thousand words.“A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest- a kind of optical delusion of his consciousness. This delusion is a kind of prison for us,
- [Ethics and Environment ](https://brendadavisrd.com/ethics-and-environment-2/) - Main Menu Diet and Disease Plant-based Nutrition Food Fundamentals Ethics and Environment PubMed Articles Ethics and the Environment ArticlesEthics and Environment Why Vegan? Brenda Davis Why Vegan? A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings,
- [Plant-based Nutrition ](https://brendadavisrd.com/plant-based-nutrition-2/) - Main Menu Diet and Disease Plant-based Nutrition Food Fundamentals Ethics and Environment PubMed Articles Plant-based Nutrition ArticlesPlant Based Health and Nutrition So Much Kale! camdore@gmail.com Read More → ArticlesPlant Based Health and Nutrition THE WHOLE GRAIN HIERARCHY Brenda Davis There is no doubt that switching from refined to whole grains brings health benefits, such
- [ Food Fundamentals ](https://brendadavisrd.com/food-fundamentals-2/) - Main Menu Diet and Disease Plant-based Nutrition Food Fundamentals Ethics and Environment PubMed Articles Food Fundamentals ArticlesFood Fundamentals So Much Soul Food! camdore@gmail.com Read More → ArticlesFood Fundamentals So Many Savory Fruit Dishes! camdore@gmail.com Read More → Food Fundamentals So Much Watermelon! camdore@gmail.com Summer and watermelon go hand in hand. There is nothing like a
- [Articles](https://brendadavisrd.com/articles-3/)
- [Diet and Disease](https://brendadavisrd.com/diet-and-disease/) - ArticlesFood Fundamentals So Much Soul Food! Read More → ArticlesFood Fundamentals So Many Savory Fruit Dishes! Read More → ArticlesPlant Based Health and Nutrition So Much Kale! Read More → ArticlesPlant Based Nutrition SO MANY GRILLED FOODS! Read More → ArticlesPlant Based Nutrition So Much Eggplant! Read More → ArticlesPlant Based Nutrition So Much “Cheese”!
- [Ethics and Environment](https://brendadavisrd.com/ethics-and-environment/)
- [Food Fundamentals](https://brendadavisrd.com/food-fundamentals/)
- [Plant-based Nutrition](https://brendadavisrd.com/plant-based-nutrition/)
- [Other](https://brendadavisrd.com/recipes/other/) - Other Other So Much “Cheese”! Read More → BreadsBreakfastOther Cracked Grain Pumpernickel Bread Cracked Grain Pumpernickel Bread This bread is yummy. It is a little reminiscent of a loaf or bran muffins. It is a very heavy, nutrient-dense, high fiber bread. It does not hold together like regular bread, so works better for open-faced sandwiches rather than
- [Snacks](https://brendadavisrd.com/recipes/snacks/) - Snacks AppetizersRecipesSnacks Cheezy Kale Chips Kale chips make a great, nutrient-dense snack. Even picky little eaters will gobble them up. You can use just about any dressing to flavor the chips. For super simple kale chips, sprinkle on a little avocado oil (1 Tbsp/15 ml), tamari (1 Tbsp/15 ml) and lemon juice, lime juice or balsamic
- [Entrées](https://brendadavisrd.com/recipes/entrees/) - Entrées Entrées So Many Casseroles! Read More → EntréesHoliday Meals So Many Holiday Dishes! Read More → Entrées So Many “Egg” Dishes! Read More → EntréesRecipes Sweet Potato and Black-Eyed Pea Stew Read More → EntréesRecipes Hearty Lentil Walnut Burgers Read More → EntréesRecipes Grilled “Salmon” Tofu with Creamy Dill Sauce Read More → EntréesRecipes
- [Salads and Dressings](https://brendadavisrd.com/recipes/salads-and-dressings/) - Salads and Dressings RecipesSalads and Dressings Smoky Collard Greens Read More → RecipesSalads and Dressings Sweet and Tangy Kale Apple Salad Read More → RecipesSalads and Dressings Salad Dressings Salad dressings are generally based on oil, vinegar (or lemon) and sugar. Oil-free dressings are generally very high in sugar and sodium. They do little to
- [Soups](https://brendadavisrd.com/recipes/soups/) - Soups RecipesSoups Apple, Butternut Squash Soup Read More → RecipesSoups Tomato Lentil Kale Soup Read More → RecipesSoups Antioxidant-Rich Red Lentil Soup I keep jars of lentil soup in the fridge as a staple. Lentils are great sources of protein and iron and they require no presoaking! 1 large sweet onion, diced 1
- [Breakfast](https://brendadavisrd.com/recipes/breakfast/) - Breakfast BreakfastRecipes Kamut Berry Salad Read More → BreakfastRecipes The Big Quinoa Bowl Read More → BreakfastRecipes Brenda’s Breakfast Bowl Read More → BreadsBreakfastOther Cracked Grain Pumpernickel Bread Cracked Grain Pumpernickel Bread This bread is yummy. It is a little reminiscent of a loaf or bran muffins. It is a very heavy, nutrient-dense, high fiber
- [Photos](https://brendadavisrd.com/about-me/photos/)
- [Slides](https://brendadavisrd.com/slides/) - These slide sets are from various presentations. I hope that you can learn from them and encourage others to view the pdf as well. To start the slides click on the selected image below. Enjoy.
- [Sides](https://brendadavisrd.com/recipes/sides/) - Desserts Desserts So Many Loving Dishes! camdore@gmail.com Desserts Recipes Mango, Chickpea and Veggie Curry camdore@gmail.com Desserts Recipes Black Bean Brownies camdore@gmail.com Desserts Maple Walnut Cookies Brenda Davis Desserts Plant-based Turtles Brenda Davis Desserts Ginger Molasses Energy Balls Brenda Davis Desserts Holiday Peanut Butter Cookies Brenda Davis Desserts Double Chocolate Delights Brenda Davis
- [Courses](https://brendadavisrd.com/courses/) - Heather's Courses My Courses Proin gravida nibh vel velit auctor aliquet aenean sollicitudin, lorem quis bibendum auctor nisi elit consequat ipsum. Duis Aute Irure DolorLorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris. Excepteur Occaecat
- [Sample Page](https://brendadavisrd.com/sample-page/) - This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger
- [Thank You](https://brendadavisrd.com/thank-you/) - Thank you for contacting me. I will be getting back to you as soon as possible. Meanwhile feel free to check out my website, follow me on Twitter or Facebook. Thank you, Brenda Davis R.D.
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- [Contact  Me](https://brendadavisrd.com/contactme/) - Brenda Davis, RD [CONTACT_FORM_TO_EMAIL id="1"]
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- [Plant Based Health and Nutrition](https://brendadavisrd.com/articles/plant-based-health-and-nutrition/) - [display-posts category="plant-based-health-and-nutrition" include_excerpt="true" image_size="thumbnail" wrapper="div" posts_per_page="-1" include_date="true" order="DESC" orderby="date"]
- [Articles](https://brendadavisrd.com/articles/) - [child_pages width="100%"]
- [Corporate Consultations](https://brendadavisrd.com/services/corporate-consultations/) - Brenda does corporate consultations as time allows. A wide range of services are available: Staff training Development of nutrition policies/recommendations Nutrition intervention seminars Media consultations Product development consultations Group seminars (see Lectures and Seminars) Scientific writing/editing nutrition-related materials Contact Brenda for availability and fee structure.
- [Personal Consultations](https://brendadavisrd.com/services/personal-consultations/) - Brenda does very limited personal consultations as time allows. Personal Consultation Fees One-on-one phone consult - $120/hour Brenda's recommendations for excellent one-on-one consults: Vesanto Melina, MS, RD (Brenda's co-author): http://nutrispeak.com/consultations/ Julieanna Hever, MS, RD: http://plantbaseddietitian.com/services/ Kerri Saunders, MS, LLP, PhD: http://www.drfood.org/PresentConsult.html
- [Lectures and Seminars](https://brendadavisrd.com/services/lectures-and-seminars/) - Brenda Davis is an authoritative, entertaining and passionate speaker. She has presented at nutrition and health conferences in over a dozen countries. Book her for your next medical, nutrition or health conference; for employee seminars or for lectures to the general public. Lecture Fee Schedule: $1500* per day + expenses. * fee is negotiable for non-profits.
- [Books](https://brendadavisrd.com/books/) - [mybooktable]
- [Recipes](https://brendadavisrd.com/recipes/) - [child_pages width="100%"]
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- [Home](https://brendadavisrd.com/sample-page-2/) - [wp-tiles template=”Plain” posts_query=’orderby=date&order=decending&numberposts=3&post_type=post&category=11,1o’ colors=’#FFFFFF’] [mybooktable book=”nourish” display=”summary”] Over the last fifty years, nutrition researchers have built upon each others work to prove that a diet based on plant foods could reduce diabetes risk and in many cases reverse diabetes. Kick Diabetes cites the latest research into why plant foods lead to success, which

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- [Plant Based Health and Nutrition](https://brendadavisrd.com/category/plant-based-health-and-nutrition/)
- [Vegan](https://brendadavisrd.com/category/vegan/)
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- [Recipes](https://brendadavisrd.com/category/recipes/)
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- [Desserts](https://brendadavisrd.com/category/desserts/)
- [Soups](https://brendadavisrd.com/category/soups/)
- [Salads and Dressings](https://brendadavisrd.com/category/salads-and-dressings/)
- [Entrées](https://brendadavisrd.com/category/entrees/)
- [Appetizers](https://brendadavisrd.com/category/appetizers/)
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- [PubMed](https://brendadavisrd.com/category/pubmed/)

## Tags

- [Dietary Interventions to Treat Type 2 Diabetes](https://brendadavisrd.com/tag/dietary-interventions-to-treat-type-2-diabetes/)
- [Type 2 Diabetes](https://brendadavisrd.com/tag/type-2-diabetes/)
- [Dietary Interventions](https://brendadavisrd.com/tag/dietary-interventions/)
- [Lifestyle Intervention](https://brendadavisrd.com/tag/lifestyle-intervention/)
- [Lifestyle Intervention to Treat Type 2 Diabetes](https://brendadavisrd.com/tag/lifestyle-intervention-to-treat-type-2-diabetes/)