Today let me share to you some healthy recipes I have found from Dr. Oz's healthy website. I've been a fan of him since his Oprah episode. Indeed his thoughts and advises towards healthy living are encouraging and would convinced someone to choose the healthy path. As a food lover and my self -confessed addiction on this matter, I'm dedicating this post to those individuals who like me, cannot give-up their forbidden relationship with foods and yet striving to be healthy at the same time.Guess what guys? we don't have to as long as we master the principle of substitution and decide to
make healthy food options.
- Chicken and Spinach Panini. Perfect healthy lunch or dinner for the sandwich lover, just like me.
Ingredients
Pam Organic Canola Oil Spray
2 tbsp extra-virgin olive oil, divided
1 tsp chopped fresh rosemary
4 (4 oz) chicken cutlets
1/4 cup chopped drained oil-packed sun-dried tomato
1/8 tsp crushed red pepper
8 garlic cloves, thinly sliced
1 (6 oz) package fresh baby spinach
3/8 tsp salt, divided
1/8 tsp freshly ground black pepper
8 (1 oz) slices country-style Italian bread
1/2 cup (2 oz) shredded fresh mozzarella cheese
Directions
Combine 2 tsp olive oil, rosemary, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes.
Heat a large nonstick skillet over medium-high heat. Add remaining 4 tsp oil to pan. Add sun-dried tomato, red pepper, and garlic; sauté 1 minute or until garlic begins to brown. Add spinach; cook 1 minute or until spinach barely wilts. Stir in 1/8 tsp salt; set aside.
Heat a grill pan over medium-high heat; coat with cooking spray. Sprinkle chicken with remaining 1/4 tsp salt and black pepper. Cook chicken 3 minutes on each side or until done. Remove chicken from pan; keep pan on medium-high heat.
Top each of 4 bread slices with 1 tbsp cheese, 1 chicken cutlet, one quarter of spinach mixture, 1 additional tbsp cheese, and remaining 4 bread slices.
Recoat grill pan with Pam Organic Canola Oil Spray. Arrange 2 sandwiches in pan. Place a cast-iron or heavy skillet on top of sandwiches; press gently to flatten. Cook 4 minutes on each side (leave skillet on sandwiches while they cook). Repeat procedure with remaining 2 sandwiches. Cut each sandwich in half; serve immediately.
2. Eggplant Roll-ups. Coming from Dr. Joel Fuhrman's 7-Day Crash Diet. You heard it right folks,
Dr. Oz is recommending this practice for those who's main objective is loose weight. The key elements- make it a lean, green and skinny supper, and this recipe is the perfect food choice.
2 large eggplants, peeled and sliced lengthwise 1/2 inch thick
2-3 tbsp water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrots
1/2 cup chopped celery
4 cloves garlic, chopped
8 oz baby spinach
1 tbsp no-salt seasoning, adjusted to taste
2 cups no salt added or low-sodium pasta sauce, divided
6 oz non-dairy mozzarella-type cheese, divided
Instructions:Preheat oven to 350°F. Lightly oil a non-stick baking pan. Arrange eggplant in a single layer in the pan. Bake about 20 minutes or until eggplant is flexible enough to roll up easily. Set aside.
Heat 2 tablespoons water in a large pan, add the bell pepper, onion, celery, and garlic; sauté until just tender, adding more water if needed. Add the spinach and seasoning and cook until spinach is wilted.
Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese. Spread about 1/4 cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up and place in a pan. Pour the remaining sauce over the eggplant rolls. Bake for 20-30 minutes, until heated through.
2-3 tbsp water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrots
1/2 cup chopped celery
4 cloves garlic, chopped
8 oz baby spinach
1 tbsp no-salt seasoning, adjusted to taste
2 cups no salt added or low-sodium pasta sauce, divided
6 oz non-dairy mozzarella-type cheese, divided
Instructions:Preheat oven to 350°F. Lightly oil a non-stick baking pan. Arrange eggplant in a single layer in the pan. Bake about 20 minutes or until eggplant is flexible enough to roll up easily. Set aside.
Heat 2 tablespoons water in a large pan, add the bell pepper, onion, celery, and garlic; sauté until just tender, adding more water if needed. Add the spinach and seasoning and cook until spinach is wilted.
Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese. Spread about 1/4 cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up and place in a pan. Pour the remaining sauce over the eggplant rolls. Bake for 20-30 minutes, until heated through.
3. Lean Bean Enchiladas. Part of Dr. Oz. " Calorie Cutting Challenge. Would you believe that this just contains a small 300 calories as compare to the common enchiladas we've eaten or bought in restaurants and food chains, the secret weapon - substitute commonly used wraps with CABBAGE. Plus, we get the cancer beneficial of cabbage content.
12 large cabbage leaves
1 large onion, chopped
3 garlic cloves, chopped
1 tbsp chili powder
1 tsp cumin
2 cups black beans, rinsed and drained
1 cup cooked quinoa
1/3 cup 1% cottage cheese
1 cup fire-roasted diced tomatoes
3/4 cup enchilada sauce
3/4 cup shredded 2% cheese, monterey jack or mexican blend
1 large onion, chopped
3 garlic cloves, chopped
1 tbsp chili powder
1 tsp cumin
2 cups black beans, rinsed and drained
1 cup cooked quinoa
1/3 cup 1% cottage cheese
1 cup fire-roasted diced tomatoes
3/4 cup enchilada sauce
3/4 cup shredded 2% cheese, monterey jack or mexican blend
Directions Preheat oven to 350°F. Spray 2 13 x 9-inch baking pans with nonstick spray.
In a large saucepan, add 4 cups of water and bring to boil. Remove core from cabbage and carefully peel off 12 leaves. Remove from heat. Place cabbage leaves into water for 5-10 minutes or until soft. Remove cabbage leaves using tongs and place leaves on paper towels.
Spray a large skillet with nonstick spray. Sauté onions for about 5-6 minutes over medium heat. Add garlic, chili powder, cumin, black beans, and quinoa. Cook for another 2-3 minutes, stirring often. Remove from heat. Add cottage cheese and diced tomatoes and mix until well combined.
Add 1/4 cup of enchilada sauce to bottom of pan and spread evenly. Fill each cabbage leaf with an equal amount of filling, about 1/3 cup each. Fold enchilada and place seam-side down into baking pan. Repeat with all cabbage leaves. Pour remaining enchilada sauce evenly over enchiladas.
Top with shredded cheese. Cover with aluminum foil and bake for 15-20 minutes or until bubbly on top. Serve hot.
4. Easy Vegetable Pizza. Now who says eating pizza is unhealthy meal? Not at all. I have to admit, I'm a big fan of this dish, whenever I go to pizza parlor. Me and my mother always choose either garden fresh or go all the way with the veggie pizza. I'm always craving for Yellow Cab's - Garden Fresh Pizza and California Pizza Kitchen's - Vegetable's Pizza. In my opinion, veggie pizza are far more mouth-watering than the usual traditional pizza, and it's not boring as well, I got the same taste and satisfaction that I get in eating an all the meat pizza. This next recipe is also part of Dr. Joel Fuhrman's - & Day Crash Diet.
2 cups pasta sauce, no-salt-added or low-sodium
1/2 cup chopped shiitake mushrooms
1/2 cup chopped red onion
10 oz frozen broccoli florets, thawed and finely chopped
1/2 cup shredded non-dairy mozzarella-type cheese
Instructions:Preheat the oven to 200°F. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.
5. Fudgy Black Bean Brownies with Banana Treat. Is healthy eating means giving up your perfect decadence with dessert? Absolutely not! Once again the key is proper and appropriate substitution of the conventional ingredients with the nutritious one.In this case, instead of our usual massive calorie costs ice cream, why not try blended banana, same amount of sweetness but less fat and sugar content to burn.
2 cups cooked black beans or canned no-salt-added or low-sodium black beans, drained
10 Medjool dates
2 tbsp raw almond butter
1 tsp vanilla
1/2 cup natural, non-alkalized cocoa powder
1 tbsp ground chia seed
Raspberries or other berries for topping
10 Medjool dates
2 tbsp raw almond butter
1 tsp vanilla
1/2 cup natural, non-alkalized cocoa powder
1 tbsp ground chia seed
Raspberries or other berries for topping
Banana Treat
Ingredients 2 frozen bananas
Handful of blueberries
A few walnuts
DirectionsPreheat oven to 200° F.
Blend the black beans, dates, almond butter and vanilla in a food processor or high powered blender until smooth.
Add the remaining ingredients and blend again. Pour into a very lightly oiled 8 x 8 inch baking pan and bake for 1 1/2 hours.
Cool completely before cutting into small squares. Top with raspberries or other berries.
Handful of blueberries
A few walnuts
DirectionsPreheat oven to 200° F.
Blend the black beans, dates, almond butter and vanilla in a food processor or high powered blender until smooth.
Add the remaining ingredients and blend again. Pour into a very lightly oiled 8 x 8 inch baking pan and bake for 1 1/2 hours.
Cool completely before cutting into small squares. Top with raspberries or other berries.
Blend bananas, blueberries, and walnuts in a high speed blender.
Pair the banana treat with the warm brownies and enjoy!
Guys I hope you all enjoy and try all the featured recipes I've presented to you. By now, you all know that healthy eating doesn't necessarily means you have to give the joy trying/cooking sumptuous meals. All we have to do is to make smart food substitutes that would aid us in decreasing too much calorie intakes and eventually leads to our desired weight loss. We don't need to bore ourselves with similar and repeated food menus, we can still have our pizzas, brownies, pastas, enchiladas and prepare it in a more creative and healthy kind of way. Healthy eaters is not synonymous with boredom, please do remember that.
all featured recipes were adapted from Dr. Oz's Calorie-Cutting Challenge, Dr. Fuhrman's 7Day Crash Diet and Cooking Light Magazine.
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