Science-Based Eating for Heart, Brain & Gut Health
A Culinary Medicine Collection
Culinary Medicine brings together science-based food philosophies, recipes, and real-world examples that explore how everyday cooking choices support long-term health, energy, and vitality.
As a Clinical Exercise Physiologist, my work in culinary medicine focuses on practical, evidence-based food strategiesthat support whole-body health — without rigid rules, extremes, or perfectionism.
My philosophy is simple:
Food should be joyful, accessible, and rooted in science.
Whether the goal is metabolic health, inflammation control, cognitive performance, or cardiovascular support, small daily choices can create meaningful, lasting change.
This page brings together my culinary medicine approach, Food Flips™, science-based recipes, and examples drawn from past demonstrations and media work — shared as reference and inspiration for everyday eating.
What Is Culinary Medicine?
Culinary Medicine is an emerging field that translates nutrition research into everyday meal strategies. It connects clinical science with real-world cooking so people can confidently prepare foods that support:
• Heart health (vascular function, inflammation, cholesterol)
• Brain health (cognition, mood, memory, resilience)
• Gut health (microbiome balance, digestion, immune function)
• Metabolic health (blood sugar regulation, energy, weight balance)
The goal is to make healthy eating doable and enjoyable — regardless of age, experience level, or schedule.
Science-Based Recipes
For Heart, Brain, Gut & Metabolic Health
The recipes shared here are:
• Plant-forward
• Nutrient-dense
• Easy to prepare
• Family-friendly
• Rooted in evidence, not trends
Food is one of the most powerful tools we have for supporting repair, resilience, and healthy aging.
Heart-Healthy Recipes
• Spinach Enchurrito
A fiber-rich, plant-forward entrée that supports vascular health and inflammation reduction.
• New Mexico Chili (over Sukoyaka Genmai brown rice)
A hearty, antioxidant-rich meal that stabilizes blood sugar and supports metabolic and cardiovascular health.
Brain-Boosting Recipes
• Devilish “Egg” Salad
A protein-rich, plant-based take on a classic, supporting cognition and mood with omega-rich ingredients.
• Sunny Protein Oats
A stabilizing breakfast that fuels the brain, balances blood sugar, and supports morning energy.
Gut-Healthy Recipes
• PB&T with Fresh Organic Carrot Chips
A crunchy, microbiome-friendly snack that supports digestion and satiety.
• Lemon Dill Potato Salad
A balanced combination of fiber, protein, and phytonutrients to support gut health and immune function.
Food Flips™: Smart Swaps for Real Life
Food Flips™ are simple, sustainable ingredient swaps that upgrade meals without sacrificing flavor. These swaps can lower inflammation, stabilize blood sugar, and increase nutrient density — without feeling restrictive.
Examples include:
• White rice → purple rice + Sukoyaka Genmai
• Creamy dressings → pomegranate balsamic vinaigrette
• Heavy meats → plant-forward protein blends
• High-sugar snacks → whole-food sweet options
Food Flips help you eat better without dieting.
Culinary Medicine in Practice
(Selected Examples)
The examples below reflect past and contextual applications of culinary medicine and are shared here for reference and inspiration.
Tofu 101
A hands-on culinary medicine experience exploring how tofu can be selected, prepared, and used across appetizers, breakfasts, entrées, and desserts — with an emphasis on texture, versatility, and nutritional value.
Live Virtual Cooking Experiences (Pandemic Era)
Interactive classes created during the pandemic that invited participants to cook along from home. Shopping lists were provided in advance (without revealing recipes) to keep the experience engaging, educational, and fun.
ABC 10 On-Air Cooking Segments
Television demonstrations featuring family-friendly recipes and practical behavior-change strategies that helped adults and children eat healthier — without mealtime battles.
Nutrition Science Made Simple
Explore my YouTube playlist of short, evidence-based videos explaining how food affects metabolism, gut health, inflammation, cognition, and long-term well-being.
You’ll also find Food Flips™, ingredient swaps, and simple kitchen strategies designed for real life.
Downloadable Resources
Additional culinary medicine resources may be added as they become available.
Culinary Medicine Is for Everyone
Culinary Medicine is one of the most effective and enjoyable ways to support lifelong health. By blending simple cooking techniques with evidence-based nutrition, it becomes possible to build meals that strengthen the heart, fuel the brain, support the gut, and sustain daily energy.
At its best, healthy eating can be simple, joyful, and sustainable — supporting how we move, feel, and live over time.