Dr. Amy Doherty

Let us seek health for ourselves, our community, and our world.


January 2016

Cherry Pie Smoothie

20160117_093748~2Berries are some of the best things you can put in your body.  I also will often say that about beans and greens, but seriously they are all pretty stellar contributors to your well-being.  Despite being sweet, berries will not spike an insulin response like other sweet foods.1, 2  In fact, increased berry consumption has been linked to decreased risk of stroke, heart disease3, diabetes, and GERD4,5 among other health benefits.

Today,  I was in the mood for cherry pie, so I made this creamy-deliciousness to satisfy the craving.  It has the yummy lemon-almond-vanilla-ginger flavor that’s so great in cherry pie without the processed sugar… Just as good for breakfast or dessert.


1 heaping cup fresh or frozen cherries

1 inch of peeled, diced, fresh ginger

1/2 tsp ground cinnamon, 1/2 tsp vanilla, 1/4 tsp grated lemon zest or 1 tsp lemon juice, 1 T almond butter

2 dried dates

1 c milk-preferably soy/almond/coconut/nondairy variety

Directions: Blend all ingredients together in a blender… Drink!  I use a Vitamix which makes blending easier; if it’s not blending properly, scrape down sides when blender is turned off, and/or add more milk.




  1.  R Torronen, M Kolehmainen, E Sarkkinen, K Poutanen, H Mykkanen, L Niskanen. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013 Apr;143(4):430-6.
  2. K Johnston, P Sharp, M Cliffor, L Morgan. Dietary polyphenols decrease glucose uptake by human intestinal Caco-2 cells. FEBS Lett. 2005 Mar 14;579(7):1653-7.
  3. JG Jung, HW Kang, SJ Hahn, JH Kim, JK Lee, YJ Lim, MS Koh, JH Lee. Vegetarianism as a protective factor for reflux esophagitis: a retrospective, cross-sectional study between Buddhist priests and general population. Dig Dis Sci. 2013 Aug;58(8):2244-52.
  4. HB El-Serag, JA Satia, L Rabeneck. Dietary intake and the risk of gastro-oesophageal reflux disease: a cross sectional study in volunteers. Gut. 2005 Jan;54(1):11-7.

Lemon Dill Green Soup

Sometimes, I can be a bit ambitious with the amount of greens I think I am going to eat and find 20160112_183831~2myself with a huge bag of spinach or mixed greens that is going to go bad tomorrow if I don’t eat it tonight.  Enter this soup.  In addition to using green smoothies to get large amounts of greens into a little meal, it is also possible to make soups and dips out of them.  I was looking over the internet to find cream of spinach soups, but I only ran into versions that got their creaminess from dairy/fattening and unhealthy stuff.  Boring.  This version uses blended garbanzo beans for texture and creaminess.  So instead of upping your risk of all-cause mortality and fracture with milk consumption ), you can decrease blood pressure, inflammation, body weight and cholesterol by choosing beans instead.  So you can use it like spinach artichoke dip, except if you eat the whole thing with a spoon it is good for you instead of bad for you!  Or soup, whatever floats your boat.


Serves 2 (or one plus lunch the next day!)


  • 1 Tbsp olive oil
  • 1 large onion, diced
  • 6 cloves chopped garlic
  • 1 tsp ground black peppercorns
  • 1/2 tsp paprika or turmeric
  • 1/2 X 15 oz can drained garbanzo beans
  • About 3 c packed greens (you can also halve or quarter the recipe based on whatever amount of greens you need to use up)
  • 1 Tbsp lemon juice
  • Dill of whatever variety you have on hand… I used 2 tsp of the stir-in paste you get in a 4oz plastic bottle in the produce section… an equivalent amount of fresh dill would probably be about a tablespoon of chopped herb, and an equivalent amount of dried dill would be 1 teaspoon.
  • 1 c veggie broth


1.) Saute onion and garlic in olive oil until onion becomes translucent.

2.) Add pepper, paprika or turmeric, garbanzo beans, and greens and saute until greens begin to wilt.

3.)  Add lemon juice, dill, and vegetable broth.

4.)  Use an immersion blender or standard blender to blend soup to desired consistency (careful, it’s hot!  May want to blend after you add veggie broth then heat after blending if using a conventional blender).  You can also add hot sauce as desired depending on spice preference, and in the above picture the soup is served with lentil chips!

Blog at

Up ↑