dr. oz recepies

7/28/2019 Dr. Oz Recepies

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Curtis Stone's Slow-Cooked Thai Chicken With Corn and Asparagus

Can't stand doing dishes? Try superstar chef Curtis Stone's one-pot recipefrom What's For Dinner?, his new cookbook. This dinner his favorite home-cooked

meal is a healthy, no-fuss (and dairy-free!) option that's rich with Thai flavors.

IngredientsServes 4

4 whole chicken legs (thighs and drumsticks; about 11 oz each)Kosher salt2 tbsp olive oil1 yellow onion, thinly sliced1 cup fresh corn kernels (from about 2 ears of corn)1 tbsp finely chopped peeled fresh ginger3 garlic cloves, finely chopped2 1/2 cups unsweetened almond milkZest of 1 lime, removed in wide strips with a vegetable peeler2 tbsp Thai or Vietnamese fish sauce (nam pla or nuoc mam)8 oz asparagus, woody stems trimmed, cut diagonally in half1/4 cup packed torn fresh basil leaves1/2 cup unsweetened coconut milk1 lime, cut into wedges, for serving

DirectionsSeason the chicken with salt. Heat a large deep heavy skillet over medium-highheat. Add the olive oil, then place the chicken skin side down in the skillet and cookfor about 3 minutes, or until the skin side is browned. Turn and brown the other side,about 3 minutes more. Transfer the chicken to a plate.

Drain all but 1 tablespoon of fat from the skillet and return the pan to medium-highheat. Add the onions and cook, stirring often, for about 3 minutes, or until fragrant.Stir in the almond milk, lime zest and fish sauce, return the chicken to the skillet andbring the liquid to a simmer. Reduce the heat to medium-low, cover, and simmergently for about 45 minutes, or until the chicken shows no sign of pink when piercedat the bone with the tip of a small sharp knife and the liquid has reduced slightly.

Add the asparagus and basil leaves to the chicken and cook for about 2 minutes, oruntil the asparagus is crisp-tender. Stir in the coconut milk and season to taste withsalt.

Divide the stew among four deep soup bowls and serve hot with lime wedges.

Strawberry French Toast (Phase 1)Serves 1


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Ingredients1 egg white1 tsp vanilla extract1/4 tsp ground cinnamon1 slice sprouted-grain bread

1/2 cup frozen strawberries2 tsp lemon juice1/8 tsp Stevia or Xylitol

DirectionsWhisk together the egg white, vanilla and cinnamon in a small mixing bowl. Soak thebread well in the mix, coating both sides.

Heat a nonstick skillet and place the bread onto the hot surface, turning occasionallyto toast both sides.

While it cooks, heat the strawberries in a pan over low heat. When they are halfwaysoftened, add the lemon juice and Stevia or Xylitol and cook until warm. Immediatelypour over the French toast and eat!

Chicken and Broccoli Bowl (Phase 1)Serves 4

Ingredients4 cups vegetable or chicken broth1/2 cup chopped red onion1/2 cup chopped carrot1/2 cup chopped celery

1 tbsp parsley or cilantro1 tsp minced garlic1/2 cup brown rice1 lb skinless, boneless chicken breast, chopped into 2-in pieces4 cups broccoli florets1 tablespoon lime juice1/2 tsp minced parsley1/2 tsp sea salt1/2 tsp black pepper

Preheat the oven to 375F.

Mix the broth, vegetables, 1 tablespoon parsley and garlic in a large pot. Add 1 cupof water and bring to a boil. Add the rice and bring back to a boil. Cover and simmerfor 25 minutes. Remove the lid and simmer for 5 more minutes. Set aside.

While the rice cooks, put the chicken and broccoli in a mixing bowl. Add the limejuice, parsley, salt and pepper. Mix well until the chicken and broccoli are coated


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with the flavorings. Transfer the chicken and broccoli mixture to a larger baking pan,spreading it evenly in the bottom with a spatula. Bake for 30 to 35 minutes.

Remove the chicken from the oven and allow to cool. Divide the rice into four 1/2-cup servings. Divide the chicken and broccoli mixture into four equal portions and

place on top of the rice. Serve and enjoy. (Dont hesitate to double this recipe andfreeze more portions.)

Baked Cinnamon Grapefruit (Phase 1)Serves 1

Ingredients1 pink grapefruit1/4 tsp of cinnamonPinch of cardamom (optional)Pinch of nutmeg (optional)

DirectionsPeel and section grapefruit. Sprinkle with cinnamon, cardamom and nutmeg. Bakefor 20 minutes at 375F or until cinnamon has caramelized.

At-Home Energy Drink

If your kids need an energy boost, skip sugary store-bought energy drinks and makethis instead. It's full of nature's best energy source: greens! The fruit and yogurtmask the bitterness of the kale, making this shake a great way to feed greens topicky eaters.509

Added toRecipeson Tue 03/26/2013Ingredients1 cup baby kale1 cup raspberries, frozen1 cup almond milk1/2 cup vanilla greek yogurt

DirectionsPut all ingredients in a blender and blend until smooth.

Raspberry-Orange Immunity Smoothie

Bolster your immune system with vitamin C and antioxidants in this healthy andsimple snack or breakfast treat.

Provided by YouBeauty.com2K+Added toRecipeson Tue 03/12/2013
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Ingredients1 cup nonfat or low-fat vanilla soy milk1 cup frozen raspberries1 medium ripe banana1/2 cup orange juice with one ice cube or 1 Tbs frozen orange juice concentrate

DirectionsCombine all ingredients in blender. Cover and blend until smooth.

Nutritional InfoCalories 253Fat 0.2 grams

Aging fats 0.1 gramsFiber 5.3 gramsCarbs 28 gramsProtein 4.8 grams

Sodium 15 milligramsPotassium 584 milligrams

Healthy Chicken Nuggets and Fries

This delicious recipe, courtesy of theNational Kidney Foundationtastes great and isalso kidney-friendly in honor of National Kidney Month! The nuggets are appropriatefor CKD, dialysis and diabetes, and the fries are appropriate for CKD and dialysis.120Added toRecipeson Wed 02/27/2013

Baked Chicken Cornflake Nuggets

(Appropriate for CKD, dialysis, diabetes)

IngredientsServes 8 (Makes about 40 nuggets, 5 nuggets per person)

1 1/2 lb air-chilled chicken breast, cut into 1.5 by 1-inch nuggets1 6-oz container low-sodium 0% Greek yogurt1 cup all-purpose white flour (if gluten-free versions, skip this step)1 egg, whisked1 cup crushed wheat cornflakes (0 mg sodium)1/2 cup lemon juice

1/4 tsp dried dill1/4 tsp dried celery seed1/4 tsp salt-free garlic powder1/4 tsp dried lemon peel1/4 tsp freshly ground black pepperOlive oil spray
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DirectionsIn a plastic container, mix the chicken with yogurt and lemon. Use your hands to ruball the ingredients together so that the chicken is completely covered in the yogurt,lemon marinade. Then cover the container and place it in the fridge overnight, or aminimum of four hours.

When you're ready to get baking, preheat oven to 400F.

Take the chicken out of the fridge and let it come to room temperature. While itwarms up, prepare your breading station. In three separate bowls place thefollowing:Bowl 1: FlourBowl 2: Whisked eggBowl 3: Crushed cornflake breadcrumbs mixed with spices (dill to black pepper)Place an oven-safe cooling rack on a baking sheet, or if you don't have one, justcover a baking sheet with parchment paper. Then, start breading your chicken by

dipping each strip or nugget into the flour, then dredging it in the egg, and finallyrolling it in the cornflake crumbs. Place the nugget on the cooling rack and continuewith the others until all are breaded. Give all the nuggets a quick spray of olive oiland place it into the oven until brown and crispy, 15 to 20 minutes. Serve warm.

Baked Polenta Fries(Appropriate for CKD, dialysis)

IngredientsServes 4 (Makes 40 fries, 10 fries per person)

3 cups water

1 cup yellow polenta (look for brands with 0 mg sodium)1/2 tsp dried dill1/4 tsp salt-free garlic powderOlive oil spray

DirectionsIn a medium pot, bring water to a gentle boil over medium heat. Slowly pour in thepolenta, stirring as you go. Add the dried dill and the salt-free garlic powder andcontinue stirring over low heat until polenta is thick and liquid is absorbed, about 10to 12 minutes.

Allow the polenta to cool for 10 minutes and then spread, about 1/2-inch thick, in alightly greased 9 by 12-inch baking pan. Or, if you have two small 8 by 13-inch tartpans that works as well. Place in the refrigerator to chill for 30 minutes.

Preheat the oven to 450F.

When cooled, rub the top of the polenta with a little olive oil using a pastry brush oryour hand. Or you can coat with some olive oil spray. Then cut your polenta into fry


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shapes. You can make skinny fries or thick steak fries. Place them in a single layeron a baking sheet and into the oven to bake for 10 minutes. Flip and bake for asecond 10 minutes, until golden brown. Serve warm.

Bunless Quinoa Lamb Burgers with Curry Ketchup

This delicious recipe, courtesy of theNational Kidney Foundationtastes great and isalso kidney-friendly in honor of National Kidney Month! These two recipes areappropriate for CKD, dialysis and diabetes.313Added toRecipeson Wed 02/27/2013

IngredientsMakes 8 servings (1 burger per person)

1 cup whole grain, white quinoa

1 pound ground lamb, raw (turkey meat can be used if lamb is unavailable)1 egg, whisked4 garlic cloves, minced1 tbsp fresh, grated ginger (or minced)1/2 tsp cumin1/2 tsp freshly ground black pepper1/4 tsp smoked paprika2 tbsp fresh mint, chopped1 tbsp fresh cilantro, chopped1 tbsp fresh chives, chopped2 tbsp sesame oil

1/2 red onion, thinly sliced1/2 cup Tomato-Less Ketchup (see next page)2 tsp salt-free curry powderCrme frache or 0% Greek YogurtGreen cabbage or butter lettuce leaves, washed

DirectionsIn a medium sized pot, bring 2 cups of water to a boil over medium-high heat. Whenbubbling, add in the quinoa and reduce to medium-low heat. Cover the pot with a lid,making sure to check in on the quinoa and giving it a stir every few minutes, cookingfor 10 to 15 minutes total. When quinoa is ready it will puff up, with little white

tendrils sprouting from the grain, and will be nice and fluffy to eat. If it is still too hard,add a little more water and continue to cook.

Pour the cooked quinoa into a large mixing bowl and set aside to cool, 10 minutes.Add the raw lamb, egg, garlic, ginger, black pepper, paprika, mint, cilantro andchives to the quinoa bowl. Using your hands, mix all the ingredients together untilcombined. Form 8 burger patties and set aside on a plate.
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If you're cooking indoors, heat a tablespoon of sesame oil in a large skillet and whenhot, add 4 of your patties to the pan, cooking 8 to 10 minutes per side. When done,place the burgers on a clean plate and cover with foil. Repeat with the remainingpattie and set aside.

Then, add your onion slices to the now-empty burger pan, in those leftover meatjuices, and cook until the onions have softened and caramelized, about 5 to 8minutes. And while those onions melt, mix your Tomato-Free ketchup with the currypowder in a separate bowl. (Note: If you're grilling outside, cook the burgers for thesame amount of time and cook your onions in a pan, on a stove, with 2 tsp ofsesame oil while someone keeps an eye on your patties).

To plate, put a single burger in a cabbage leaf. Then layer the toppings as follows: 1tablespoon crme frache or Greek yogurt, 1 tablespoon Tomato-Free ketchup andabout 1 tablespoon of the sauted onions.

Tomato-Free Ketchup

Makes 2 cups

Ingredients3 red bell peppers, stems and seeds removed1/4 cup apple cider vinegar1/2 cup dark brown sugar1 tsp freshly ground black pepper1/2 tsp balsamic vinegar1/4 tsp no-salt garlic powder1/4 tsp smoked paprika

DirectionsRoughly chop the bell peppers into large chunks and then place them in a foodprocessor or blender. Add the apple cider vinegar and blend until you have a bellpepper and vinegar smoothie.

Pour the blended red bell pepper and vinegar mixture into a small pot or saucepan,add the brown sugar, balsamic vinegar, black pepper, garlic powder, and smokedpaprika and bring to a rolling simmer over medium heat. Cover with a lid and cookover low heat until the mixture is reduced by a third, about 15 minutes.

If using right away, keep the ketchup warm on low heat with the pot or saucepan

covered. Or, if it is being saved for later use, place it in an airtight container andrefrigerate. Ketchup will stay good for 1 week.

Stress-Free Glucose-Balancing Recipes


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Reduce your stress and regulate your blood sugar with 24 hours' worth of glucose-balancing dishes from dietician Mitzi Dulan, RD, CSSD. Each meal contains threevital components protein, fiber and healthy fat so you don't spike and crash.Gether glucose-balancing shopping list!215Added toRecipeson Fri 02/22/2013

Breakfast

OatmealMakes 1 serving

Ingredients3/4 cup raw oats1/2 cup hemp milk1 tsp almonds, sliced1/2 tsp cinnamon

DirectionsMix oatmeal with milk and microwave for about 1 minute and 45 seconds. Add milkto desired consistency. Sprinkle with cinnamon and sliced almonds.

Lunch

Sweet Potato Veggie BurgersMakes 6-7 large patties

Ingredients2 15-oz cans cannellini white beans, drained

2 large sweet potatoes, cooked, mashed1 tbsp tahini1 tsp Greek yogurt2 tsp honey1 tsp lemon-pepper seasoning1/4 cup whole-wheat flour1 cup Panko crumbs1 tbsp olive oil
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6-8 whole-wheat buns2 Hass avocadosBlack pepper, to taste

Directions

Bake sweet potatoes. Peel, place in large mixing bowl.

Place drained beans to mixing bowl. Mash beans and potato together.

Add tahini, Greek yogurt, honey, lemon-pepper seasoning, flour and any additionalseasoning. The mixture be soft and moist. You should still be able to form a patty.

Add more flour or breadcrumbs to thicken the mixture if needed.

Heat 1 tablespoon olive oil in a pan over high heat.

Form a patty from the mixture and coat generously in Panko crumbs. Put patties in

pan. Cook until browned on both sides.

Allow patties to cool.

Serve on whole-wheat bread with 2 slices of Hass avocados per burger.

Dinner

Mediterranean Wild SalmonMakes 1 serving

Ingredients

5-6 oz wild salmon fillet1 tbsp pesto2 tbsp kalamata olives1/4 cup sun-dried tomatoes2 tbsp feta cheese

DirectionsPreheat oven to 350F. Rub pesto over salmon fillets. Top with olives, sun-driedtomatoes and feta cheese. Bake for 20 minutes.

Quinoa Carrot Salad

Makes 1 serving

Ingredients1/4 cup red, white, black quinoa1 cup water4 baby carrots, chopped2 tsp chopped fresh cilantro2 tsp lemon juice


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2 tsp extra-virgin olive oil2 cup fresh organic baby spinach

DirectionsBoil water in saucepan; while it boils, rinse quinoa. Add quinoa to boiling water and

cook for about 10 minutes or "al dente." Strain cooked quinoa and let cool. Chopcarrot and cilantro. Mix together the quinoa, carrots, cilantro, lemon juice and oliveoil. Serve over baby spinach.

Indonesian Fried Rice

Achieve peak performance with Indonesian Fried Rice, made with tofu, peanuts andnutrient-packed California Dried Plums.

Recipes provided by California Dried Plums38

Added toRecipeson Fri 02/22/2013Ingredients cup chopped onion1 serrano chile, chopped2 tbsp California dried plum pure2 tbsp soy sauce2 tbsp brown sugar1 tsp tomato paste3 tbsp vegetable oil4 cups cooked brown basmati rice8 ounces firm tofu, diced

cup diced California dried plums cup peas cup chopped scallions cup chopped roasted unsalted peanuts cup julienned carrot cup peeled, seeded cucumber cut into thin half-moons

DirectionsIn a food processor or blender, process onion and chile to make a paste. In a smallbowl, whisk together dried plum pure, soy sauce, sugar and tomato paste. In alarge nonstick skillet, heat oil over high heat. Add onion mixture and cook 1-2

minutes. Add dried plum mixture, rice and tofu; stir-fry about 5 minutes or until hot.Add diced dried plums, peas and scallions and stir-fry 2 minutes more. Transfer to aserving bowl or individual plates and garnish with peanuts, carrot and cucumber.

DASH Diet Meal Plan Recipes

Dash to a healthier you! Voted by health experts as the best overall diet three yearsin a row, the DASH Diet originally developed to fight high blood pressure is a
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safe and easy-to-follow eating plan that fights diseases and can even help you loseweight. Incorporate these recipes from Marla Heller's two-phase plan from TheDASH Diet Weight-Loss Solution.Find sample meals for each phase here!355Added toRecipeson Mon 02/18/2013

Acapulco Tuna SaladMakes 4 servings

Ingredients2 6-oz cans tuna, very low sodium2 tbsp low-fat mayonnaise or regular mayonnaise made with olive oil1 medium tomato, diced1/2 small sweet onion, diced very finely1 jalapeo, diced, seeds and spines removed1 tbsp lime juice

DirectionsDrain the water from the tuna and mix all the ingredients in a medium bowl.

Crispy Grilled ChickenMakes 4 servings

Ingredients4 chicken breasts, bone in, with skinGarlic clove or salt-free seasoning mix (optional)

DirectionsHeat the barbecue grill to medium heat.

Create a boat out of aluminum foil for each of the chicken breasts. Use nonstickaluminum foil for the boats for best results.

If desired, for extra flavor, rub the chicken with a peeled, cut garlic clove or sprinklewith salt-free seasoning mix.

Place chicken, skin side down, in boats.

Cook for 45 minutes, turning the chicken in the boats every 15 minutes.

You will get a lovely, golden brown color and intense flavor from the caramelizationof the chicken skin. And does it get any easier?

Naked Chicken PiccataMakes 4 servings

Ingredients4 boneless, skinless chicken breastsLemon-pepper seasoning mix
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1 tbsp olive oil2 tbsp lemon juice1/2 teaspoon lemon zest1 tbsp butter or margarine1 cup low-sodium chicken broth, preheated in a microwave

DirectionsFirst, pound the chicken breasts with a wooden mallet until they are about 1/4-inchthick. This will be easiest if you place them on sheets of plastic wrap and sprinklewater around the sheets so they dont stick so much. You could also use a rolling pinto thin and even out the breasts.

Sprinkle the breasts with the lemon-pepper seasoning mix.

Heat the oil over medium-high heat. (If the oil is smoking, the cooking temperature istoo high.)

Add the chicken and cook about 4 minutes on each side, or until browned.

Remove the chicken from the pan, and place on a plate with a cover (such as a potlid or aluminum foil) to keep warm.

Add the lemon juice, zest, and hot chicken broth to the skillet, scraping the pan toloosen any browned bits. Continue to cook to thicken the sauce. Reduce the heatand add the butter or margarine. Return the chicken to the pan and cook aboutanother 3 minutes, or until the internal temperature of the breasts is at least 165F.

Hint: To make this dish even lower in sodium, use 1 cup of white wine instead of thechicken broth. You will still have great flavor.

Meaty Sauce Over Spaghetti SquashMakes 4 servings

Ingredients1 lb extra-lean ground sirloin (could substitute lean ground turkey)1/2 medium onion, diced, or 1/2 cup frozen onions2 cloves garlic, crushed or minced1 14.5-oz can diced tomatoes, no added salt1 14.5-oz can tomato sauce, no added salt

1/2 tsp dryItalian seasonings1 medium spaghetti squash4 fresh basil leaves cut into thin strips

DirectionsPreheat the oven to 375F.


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Brown the ground beef in a nonstick skillet over medium heat.

Add the diced onions directly to the cooking ground beef, to saut.

Before adding the garlic, turn the heat down slightly. Then add the garlic. (Hint:

Remove the skin by smashing it under the blade of a chefs knife. You can eithermince the garlic or squeeze it through a garlic press.)

After the meat is fully browned and the onions are mostly translucent, add the dicedtomatoes and tomato sauce. Then add Italian seasonings to your own taste. Turndown the heat to low, and allow to simmer and thicken.

For the spaghetti squash, cut the squash in half first, then scrape out the seeds.

Boil in a large pot for 30 minutes, or fill a rectangular baking dish partway with water,place the squash halves with the rind facing up, and bake for about 40 minutes, or

until soft.

Add the basil to the spaghetti sauce.

Then, pick up the squash lining just like you would pasta. Top with the spaghettisauce, and enjoy.

Hints: Add a salad and you have a low-calorie meal with about 5 servings ofvegetables and 3 ounces of lean meat.

To make this a vegetarian dish, add soy-based crumbles instead of the sirloin. Use 1tablespoon of olive oil to saut the onions and garlic before adding the crumbles.Keep the temperature slightly less than medium, to avoid burning the garlic, whichwould create a harsh flavor.

If you have leftover spaghetti sauce, freeze for another use.

Zucchini LasagnaMakes 6 servings

Ingredients1 tbsp olive oil2 large zucchinis, sliced about 1/4-inch thick

4 large tomatoes, sliced about 1/4-inch thick2 medium onions, sliced very thin1 sprig fresh basil, 6-8 leaves, chopped or thinly sliced Italian seasonings8 oz shredded 2% mozzarellaGround black pepper



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In a 2 1/2-quart oval bakeware dish, pour the olive oil (or spray with olive oil cookingspray). Cover the bottom of the dish with sliced zucchini. Then, spread a layer oftomatoes and a layer of onions. Top with half of the sliced basil, Italian seasonings(or other herbs from your garden), and ground pepper.

Then add a layer of about half the shredded cheese.

Repeat (except for the olive oil).

Bake about 30 minutes. Let cool for 5 minutes before serving.

Hints: This recipe is especially great for using up end-of-summer veggies. An easyway to slice the basil is to roll up several leaves (stem edges inside), and then makethin slices. You end up with very thin strips, called a chiffonade.

This recipe is adapted from LizManasters

From A to Zucchini.Super-Savory SlidersMakes 4 servings

Ingredients1 tbsp olive or canola oil1/2 large Bermuda onion or 1 medium, sliced very thin1 small pat of butter1/4 cup red wine1 lb extra-lean ground sirloin4 slices 2% Swiss cheese

2 cups grape tomatoes

DirectionsPreheat the oil in a nonstick skillet over medium to medium-low heat.

Sweat the onions in the oil until very translucent and soft, about 20 minutes. Stiroften, and turn down heat if needed to avoid crisping the onions.

At the end of the sweating, add the butter and red wine to finish.

Make 3 very large, thin hamburger patties, using the ground sirloin.

Pan-broil them over medium-high heat, about 2 minutes on each side, in the sameskillet used to cook the onions.

After cooking, cut each patty into fours for each slider.

Top with Swiss cheese, and add grape tomatoes on the side. Cover with mustard ifdesired.


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Hints: Sweating onions means that you cook them slowly, with minimal browning.This brings out all the sweet flavor of the onions. If your kids dont like onions, le avethem off their portion. And let them have slider buns. Great sides would be greenbeans and coleslaw.

The Hormone Diet Recipes

Your hormones control more than just your mood. They can affect your weight,hunger, sleep even where your fat is stored! So when they're thrown off balance, itcan impact your health. Reset your hormones with these 10 recipes from Dr.Natasha Turner, best-selling author ofThe Hormone Diet.645Added toRecipeson Fri 02/15/2013

Goat Yogurt and Blueberry SmoothieServes 1

Ingredients1 serving whey protein isolate1/2 cup plain goat yogurt1/2 frozen banana1/2 cup frozen blueberries1 tbsp chia seeds1/2 cup water

DirectionsCombine all the ingredients in a blender and pure on high speed until smooth.

Awesome OmeletteServes 1

Ingredients1 tbsp extra-virgin olive oil14 cup diced green bell pepper14 cup diced red bell pepper

A few slices of red onion, chopped12 cup sliced mushrooms1 large omega-3 egg3 large egg whites

2 tsp crumbled goat cheese1 slice rye toast (optional)

DirectionsHeat the olive oil in a small skillet over medium heat. Add the green and redpeppers, onion and mushrooms and saut until the vegetables soften.
http://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fhormone-diet-recipes&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_112_HormoneDiet_MEDIA.jpg&description=The+Hormone+Diet+Recipeshttp://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fhormone-diet-recipes&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_112_HormoneDiet_MEDIA.jpg&description=The+Hormone+Diet+Recipeshttp://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fhormone-diet-recipes&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_112_HormoneDiet_MEDIA.jpg&description=The+Hormone+Diet+Recipes


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Meanwhile, beat the egg and the egg whites with a wire whisk in a small bowl untilblended. When the vegetables are soft, transfer them to another bowl and set aside.

Pour the egg mixture into the skillet and cook several minutes over medium heatuntil the eggs are set.

Spread the vegetables evenly on one side of the cooked egg, top with the goatcheese and using a spatula fold the omelette in half over the vegetables. Enjoy witha piece of rye toast after your detox stage.

Crispy Chicken and Lettuce WrapsServes 1

Ingredients1 small green apple, diced (unpeeled)1/4 cup diced red bell pepper1/4 cup diced cucumber

1 tbsp finely chopped red onion1 boneless skinless chicken breast (approximately 4 to 5 oz each), cooked anddiced1/4 cup 0% Greek yogurt2 tsp extra-virgin olive oilSalt and pepper to taste1 small head of lettuce (4-5 leaves)

DirectionsIn a bowl, combine all ingredients except for the lettuce. Chill for 1 hour.

Place the chicken mixture inside each lettuce leaf, roll into cylinders and serve.Cottage or Ricotta Cheese Oatmeal PancakesServes 2

Ingredients1 cup old-fashioned, slow-cooked oats1 tbsp ground flaxseed or ground chia seed1/4 cup fresh blueberries1/2 cup low-fat cottage cheese or ricotta cheese3/4 cup egg whites (6 egg whites)1/2 tsp pure vanilla extract

2 tsp canola or coconut oil

DirectionsCombine the oats and ground seeds in a large bowl. Stir in the blueberries, cheese,egg whites and vanilla extract.

Heat 1 teaspoon of the canola or coconut oil in a large skillet over medium heat.Pour 1/4 cup of the pancake mixture into two areas on the pan. Cook until bubbles


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appear on the top of the batter and the edges appear set. Flip the pancakes andcook until set in the center. Repeat using the other teaspoon of canola or coconutoil.

If desired, top with 2 teaspoons of apple butter or 1/4 cup fresh berries.

Lovely Lentil SoupServes 4

Ingredients2 tbsp extra-virgin olive oil1 sweet potato, peeled and diced1 large onion, chopped4 cloves garlic, minced1-inch piece fresh ginger root, peeled and minced1 tbsp curry powder1 tsp cinnamon

1 tsp sea salt1 cup dry red lentils4 cups vegetable stock2 tbsp tomato paste

DirectionsHeat the olive oil in a large saucepan over medium heat. Add the sweet potato,onion, garlic and ginger and cook until vegetables are softened.

Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes.

Add the lentils, vegetable stock and tomato paste and mix well. Bring to a gentleboil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked.Remove from the heat and serve.

Spicy Lentil BurgersServes 3

Ingredients3 cups cooked black lentils4 large eggs1/2 cup grated carrots1/2 tsp salt

1 onion, finely chopped1 tsp ground turmeric5 tbsps ground flaxseed1 tbsp extra-virgin olive oilSalt and pepper to taste3- 4 cups mixed greens

Directions


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In a large bowl, combine lentils, eggs, carrots and salt, and mix for 1 minute. Stir inonion and turmeric. Add flaxseed, stir, and let sit for a couple of minutes so that theflaxseed absorbs some of the moisture.

In a heavy skillet, heat oil over medium-low heat. Form 6 small patties, place in the

skillet, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Flip thepatties and cook the second side for 7 minutes, or until golden. Serve with a largemixed green salad or vegetables on the side.

Apple, Arugula and Chicken SaladServes 4

Ingredients2 tbsp extra-virgin olive oil, divided1 large shallot, sliced4 boneless skinless chicken breasts (approximately 4 to 5 oz each), cubedSalt and pepper to taste

4-6 cups arugula leaves1 green apple, thinly sliced (unpeeled)2 tbsp chopped walnuts, toasted1 tbsp goat cheese, crumbledFresh lemon juice to taste1 1/2 cups cooked quinoa or other grain

DirectionsIn a non-stick skillet, heat 1 tablespoon olive oil over medium heat.

Saut shallot for 3 to 5 minutes; remove from pan. Add 1 tablespoon olive oil and

cook chicken, stirring occasionally, until just cooked through, approximately 5minutes. Season with salt and pepper.

Remove the chicken from the pan and set aside.

In a large serving bowl, toss together the shallots, chicken, arugula, apple, walnutsand goat cheese. Drizzle with lemon juice. Serve with quinoa.

Cinnamon Sweet Potato PancakesServes 1

Ingredients

1 small sweet potato1 whole egg1/2 cup liquid egg whites1 tbsp 10% goat yogurt, plain1 tbsp chia seeds1/2 tsp vanilla extract1/2 tsp ground cinnamonNon-stick cooking spray


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DirectionsBake or boil sweet potato until tender. Cool slightly, and remove the skin with a smallknife.

In a medium-sized bowl, mash the sweet potato until smooth. Stir in egg, egg whites,yogurt, chia seeds, vanilla and cinnamon; mix well.

Lightly grease a skillet with cooking spray and place over medium heat. Using 1heaping tablespoon of the sweet potato mixture for each pancake, cook pancakes,flipping when bubbles form. Remove from pan when pancakes are firm.

Rosemary Salmon SteaksServes 4

Ingredients2 tbsp extra-virgin olive oil

1 tbsp fresh lemon juice1/2 tsp dried rosemary4 salmon steaks (approximately 4 to 5 oz each)4-6 cups mixed greens1 cucumber, chopped2 cups of brown riceSalt and pepper to taste

DirectionsPreheat oven to 350F. In a small baking dish, combine olive oil, lemon juice androsemary.

Add salmon steaks and flip to coat. Marinate for 20 minutes. Wrap each steak inaluminum foil and bake for approximately 20 to 25 minutes. Remove from oven andlet cool slightly.

In a large bowl, toss mixed greens together with chopped cucumber.

Add salt and pepper to taste. Divide among plates and serve with salmon and 1/2cup of brown rice per person.

Roasted Vegetable SoupServes 4

Ingredients6 beefsteak tomatoes, halved and cored2 carrots, in 1/2-inch slices1 small zucchini, in 1/2-inch slices1 large onion, sliced1 sweet potato, in 1/2-inch slices (omit this if making the soup in week 1)


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2 leeks, white and light green parts only, thoroughly washed and cut into 1/2-inchpieces1 tsp dried thyme4-5 garlic cloves2 tbsp extra-virgin olive oil

Salt and pepper to taste4 cups organic low-sodium vegetable broth

DirectionsPreheat the oven to 425F. Place the tomatoes (cut side down), carrots, zucchini,onion, sweet potato, leeks, thyme and garlic in a single layer on a large roasting pan.Drizzle with the olive oil and season with salt and pepper. Roast until tender,approximately 45 to 60 minutes.

Once the vegetables are cooled, peel the tomatoes, discarding the skins, andtransfer the vegetables to a large pot on the stove top.

Add the vegetable broth (add more broth or water if needed). Bring to a boil thenreduce and simmer for 10 to 20 minutes.

Use a hand blender to pure the mixture until smooth. Ladle into four bowls andserve each topped with 1/4 cup crumbled pressed organic cottage cheese, 2 -3tablespoons plain Greek yogurt or 2 1-inch cubes of crumbled 4% cheese as asource of protein.

This soup can be kept in the fridge for up to 3 days.

Kamut Pasta with Peas and Ricotta

Serves 4

Ingredients1 1/2 cups cooked kamut or buckwheat penne, fusilli or spaghetti (or another gluten-free pasta)1/2 package frozen spinach (defrosted and drained)1 cup frozen baby peas1 tbsp unsalted butter1 garlic clove, minced1 tbsp olive oil2 1/2 cups low-fat ricotta cheese

2-3 fresh basil leaves, choppedSea salt and pepper to taste

DirectionsBring a pot of water to a boil with generous amounts of sea salt added.


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Add the pasta and cook until al dente. In the last few minutes of cooking, add thespinach and frozen peas to the boiling pasta. Reserving 1/2 cup of pasta water,drain the pasta and peas. Return the pasta and peas to the pot.

Toss the pasta and peas with the butter, olive oil, garlic, ricotta cheese and half the

chopped basil. Add the pasta water to create a thin sauce that coats the pasta.

Season with salt and pepper. Serve in pasta bowls and garnish with the remainingfresh basil.

Dr. Matt Nguyens Pan-Roasted Chicken With Roasted Broccoli-Quinoa Salad

This recipe, created byDr. Matthew Nguyen, is made with epigenetic foods. Whatdoes this mean? Researchers say these foods can help you "eat away" your familyhistory, as they can actually modify your DNA to fight conditions and diseases likeobesity, cancer and heart disease.

1K+Added toRecipeson Wed 02/13/2013

IngredientsMakes 2 servings

2 boneless, skinless chicken breasts (with skin or dark meat pieces if you prefer)2 cups broccoli florets, cut into small, bite-sized portions2-4 garlic cloves, left whole, but smashed1/8 cup almonds, sliced1/4 cup kale, finely chopped (parsley works, too)1 cup cooked quinoa

Extra virgin olive oil, to coat the pan

For the dressing:1/4 cup extra virgin olive oilJuice from 1 lemon (1/8 cup)2 tsp honey1 tsp Dijon mustardSaltPepper

Directions

Wash and pat-dry the chicken, then season liberally with salt and pepper.

Pre-heat the oven to 400F degrees.

Heat 10- or 12-inch skillet on high heat, with the olive oil until shimmering.

Sear the chicken until brown (approximately 3 minutes). Turn the chicken over, addthe broccoli in the skillet (don't overcrowd the pan), with the whole garlic.
http://www.doctoroz.com/slideshow/most-eligible-doctors#slide-4http://www.doctoroz.com/slideshow/most-eligible-doctors#slide-4http://www.doctoroz.com/slideshow/most-eligible-doctors#slide-4http://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fdr-matt-nguyen-s-pan-roasted-chicken-roasted-broccoli-quinoa-salad&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_109_DoctorRecipe_MEDIA.jpg&description=Dr.+Matt+Nguyen%E2%80%99s+Pan-Roasted+Chicken+With+Roasted+Broccoli-Quinoa+Saladhttp://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fdr-matt-nguyen-s-pan-roasted-chicken-roasted-broccoli-quinoa-salad&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_109_DoctorRecipe_MEDIA.jpg&description=Dr.+Matt+Nguyen%E2%80%99s+Pan-Roasted+Chicken+With+Roasted+Broccoli-Quinoa+Saladhttp://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://www.doctoroz.com/videos?tid=134http://pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.doctoroz.com%2Fvideos%2Fdr-matt-nguyen-s-pan-roasted-chicken-roasted-broccoli-quinoa-salad&media=http%3A%2F%2Fs.doctoroz.com%2F%2Fsites%2Fdefault%2Ffiles%2Fmedia%2Fimage_thumb%2F4_109_DoctorRecipe_MEDIA.jpg&description=Dr.+Matt+Nguyen%E2%80%99s+Pan-Roasted+Chicken+With+Roasted+Broccoli-Quinoa+Saladhttp://www.doctoroz.com/slideshow/most-eligible-doctors#slide-4


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Place the whole skillet in the oven for about 8 minutes.

While the chicken is in the oven, make your dressing for the salad by whisking the

oil, lemon juice, mustard and honey together.

Take the chicken out of the skillet and rest it on a plate for 5 minutes before slicing.

Add the kale into the skillet and using a wooden spoon, scrape the fond off thebottom of the pan and allow kale to wilt a bit.

Add the quinoa and almonds, then dress the salad on the pan.

Plate and top with the chicken, drizzling a little more dressing over the chicken.

Chef Donatella Arpaia's Low-Calorie Recipes

A low-calorie diet may sound flavorless, boring and unfulfilling, but chef Donatellaslow-calorie creations offer no shortage of flavor. Start with her tips and enjoy herbreakfast, lunch, dinner and dessert recipes for a full day of surprisingly satisfyingmeals.451Added toRecipeson Fri 02/01/2013

Low-calorie doesn't have to mean tasteless, so try these cooking tips from chefDonatella:

Purchase a can of olive oil spray. But just spray for a second!Buying fresh herbs and spices prevents boredom and adds flavor without fat orcalories. Basil, tarragon, rosemary, thyme and chili peppers add flavor and aroma tofoods without any calories or fat! Herbs and spices make a big difference in makingyou enjoy low-calorie food and help to prevent boredom in your eating.Treat cauliflower like a potato. A half-cup of potatoes is 67 calories, while a half-cupof cauliflower is only 14 calories. It is a wonderful replacement.Use low-fat Greek yogurt as a substitute for butter in most recipes.Low-fat, low-sodium chicken broth is your friend. Add light herbs and spices. If youlike spicy foods, use chili powder and peppers to add heat and help speed up yourmetabolism. This soup is filling and comforting and can be used as a go-to when

hunger strikes. Make extra and keep it in your refrigerator.Buy high-quality sea salt and use freshly ground pepper. They make a world ofdifference in terms of flavor.Roast non-starchy vegetables. This cooking method doesnt require added fat. Justadd salt and pepper for delicious, flavorful vegetables! Go out of your comfort zoneand roast vegetables like endive, radicchio and fennel.Find your inner chef. Use your sense of taste and make changes to dishes as longas you dont add fat!
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Breakfast

Roasted Cherry Tomato, Basil & Ham Egg White Omelette (110 calories)

IngredientsMakes 1 serving

1 cup chopped oven roasted cherry tomatoes (2 cups uncooked)1/4 cup fresh basil (cut into long, thick strips)Sea salt and pepper3 egg whites1/4 cup skim milkWhisk until very fluffy (lots of volume)Chopped slice of Canadian ham

DirectionsTake 2 cups of cherry tomatoes, slice in half and place on baking sheet. Spray witholive oil and add salt, freshly ground pepper and about half of the basil. Let roast for30 minutes until nicely caramelized. Spray pan with olive oil, add ham and let brownfor 30 seconds. Whisk egg whites with milk. Add whipped egg whites and cook onlow heat. Add remaining basil, salt and pepper. Top with roasted tomatoes.

Lunch

Baked Coconut Shrimp With Spicy Apricot Dipping Sauce (110 calories)


Coconut Shrimp1/4 cup unsweetened large coconut flakes3/4 cup panko breadcrumbs (look for Ian's All-Natural Whole-Wheat)3 egg whites1-2 tsp coconut extract8 oz large shrimp, peeled and deveinedSea salt and pepper

Dipping Sauce1/2 cup apricot preserves (sugar free)1 tbsp rice wine vinegar3/4 tsp crushed red pepper flakes

Serve with a few florets of steamed broccoli.


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Directions for ShrimpPreheat oven to 350F. Spread coconut over baking sheet lined with parchmentpaper and bake 7 minutes until golden. Place 3 tablespoons coconut into foodprocessor; pulse until finely chopped, then in a small bowl, combine it with panko.

Raise oven to 450F; place wire rack on baking sheet and set aside. Place flour inshallow dish, and in medium bowl, whip egg whites until extremely foamy. Whisk incoconut extract. Dredge shrimp in flour then dip in egg white, then in crumb mixtureto coat completely. Place shrimp on rack. Season generously with salt and pepper.Bake until golden about 8 minutes. Top with remaining coconut.

Directions for Dipping SauceWhisk all ingredients together and serve on the side.

Dinner

Tarragon Breaded Chicken Breast (249 Calories) With Cauliflower Mash (47Calories)


Chicken4 oz chicken breastEgg-white wash2 tbsp panko bread crumbs

2 full tbsp chopped fresh tarragon1 tbsp parmesan cheese1/2 cup roasted cherry tomatoes (see recipe from omelette)

Cauliflower Mash2 oz of non-fat cream cheese2 tbsp non-fat Greek yogurtButter flavoringLarge head of cauliflower1/4 cup skim milk

1 tbsp parmesanSea salt and pepper

Directions for ChickenDip chicken into egg white. Combine tarragon, panko and grated cheese in bowl andmix well. Coat chicken with bread crumb mixture. Broil chicken at high heat untilthoroughly cooked. Top with cherry tomatoes.


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Directions for Cauliflower MashSteam the cauliflower and place in bowl with milk. Add all of the above ingredientsand whip until smooth. Add salt and pepper to taste.

Dessert

Pumpkin Mousse With Coconut Whip Cream (90 calories)

IngredientsMakes 6 servings

Pumpkin Mousse1 can 100% pumpkin

1 tsp cinnamon1/2 tsp ground ginger1 tsp vanilla1 tbsp ground chia seeds (blend in a coffee grinder or food processor)

Coconut Whipped Cream1 can coconut milk (or unsweetened dairy-free milk)1 tbsp xylitol sweetener (or sucanat if you can treat yourself to 2 g carbs) (optional)

Directions for Pumpkin MousseBlend all ingredients together.

Directions for Coconut Whip CreamChill can of coconut milk overnight. Drain off excess clear liquid and whip. Addsweetener if preferred.

Layer mousse and whip cream in bowls or martini glasses, ending with a dollop ofwhipped cream on top.

Culinary Institute $5 Veggie Pasta Pie

This savory recipe from Culinary Institute of America chef Jennifer Stack is a blendof an Italian Frittata (omelet) and a Jewish Noodle Kugel (pudding). Each serving inthis pie has 360 calories and a whopping 21 grams of protein and it can feed yourfamily for under $5! Serve warm or cold.


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Adapted from The Diabetes-Friendly Kitchen: 125 Recipes for Creating HealthyMeals

1K+

Added toRecipeson Mon 01/28/2013

IngredientsServes 4

3 oz whole-wheat macaroni

6 large eggs

2-3 carrots, finely grated

2 tbsp canola or vegetable oil

2 cloves garlic, thinly sliced

1 14.5-oz can low-salt diced tomatoes10 oz frozen, chopped spinach, thawed and squeezed dry

3 oz reduced fat cheese, shredded

Salt and pepper to taste

Directions

Preheat oven to 375F. Bring a large pot of lightly salted water to boil and cook themacaroni according to package directions. Drain the pasta and set aside.

Whisk 2 eggs in a bowl and add 1/3 of the grated carrot and 1/3 of the cookedmacaroni. Season with salt and pepper. Heat 1 teaspoon of the oil in a non-stickskillet, add the egg mixture and cook over medium low heat until the eggs are setbut not dry. Slide this noodle pancake onto a greased cookie sheet and keepwarm. Repeat this process two more times to create a total of 3 noodle layers.

Add 1 teaspoon oil to the skillet and saut 1 clove garlic until soft. Add the cannedtomatoes, season with salt and pepper and cook until the juice has evaporated andthe tomatoes are almost dry. Set aside and repeat the process with an additionalteaspoon of oil, the remaining clove of garlic and the spinach.

Add the first noodle pancake, browned side down, to a greased pie plate. Top withthe cooked spinach and add 1 ounce of the shredded cheese. Add a second noodlepancake and top with the tomatoes and 1 ounce shredded cheese. Top with the finalnoodle pancake, browned side up, and remaining shredded cheese.
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Bake in oven for 10 minutes. Cut into wedges and serve hot or cold.

Clean Detox Plan: Lunches

Want to get started on the Clean Detox? Try some of these sample lunches to keepyou full. See thecomplete 30-day meal planthat mixes and matches these recipes

with Detox Dietbreakfast shakes,dinnersandsnacks. Get started today!2K+

Added toRecipeson Fri 01/25/2013

Dr. Oz Fish Tacos

Ingredients

Serves 2

2 tsp unrefined virgin coconut oil2 8-oz halibut filets

4 large leaves dark green lettuce leaves

1/2 cup shredded cabbage

Salsa

1/2 cup blueberries

1/4 cup raspberries

Juice of 1/2 lemon1/3 cup finely chopped bok choy

Salt and pepper to taste

Directions

Salsa: in a small bowl stir all ingredients together and set aside.
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Tacos: Cook the Halibut in the coconut oil about 3 minutes per side, remove fromthe pan and gently break up into large bits.

Top each lettuce leave with a fish portion, sprinkle with some shredded cabbage andfinish off with some salsa.

Serve with a wedge of lemon on the side.

Hummus Chicken

IngredientsServes 2-3

2 boneless/skinless chicken breasts (local and free-range)2 lemons (1 sliced into rounds and 1 juiced)1/2 cup hummus4 fresh rosemary sprigs or 2 tablespoons driedGenerous drizzle of balsamic vinegarSea salt and freshly ground pepper

Hummus1 can garbanzo beans (chickpeas), rinsed and drained2 cloves garlic, peeledJuice of 1 lemon3 tbsp tahini1 tsp sea salt1 tsp cumin1 tsp paprika1 tbsp extra-virgin olive oil

DirectionsPreheat to 450F. Blend all the hummus ingredients together in a food processor.

Place the chicken breasts in a small roasting pan, covering all exposed meat withthe hummus (use a spoon or your hands, just make sure its layered quite thick,about 1/4). Scrunch each lemon half in your hand and then loosely arrange themover the chicken with the rosemary sprigs, broken into smaller pieces.

Serve With Brown Rice Pilaf

Steamed Burgers with Kimchee

IngredientsServes 4


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1 lb ground meat (you can use ground lamb, chicken, turkey, duck, water buffalo,bison or venison)1 tbsp dijon mustard1/4 cup dried parsley flakes5-8 white button mushrooms (or any kind you want)

Lettuce leavesDijon mustardKimcheeEmpty tuna cansLarge potSteamer basket to fit in pot

DirectionsPulse the ground meat, mustard and parsley in a food processor until well combinedand sticking together.

In the empty tuna fish cans, pack a small handful of meat into a burger shape andplace them on the steamer basket (you can stack them in a pyramid shape, as longas theres some air flow around each can) over boiling water and cover the pot. Ittakes about 10-15 minutes, but check the insides with a fork or knife until theyrecooked to your liking.

Slice the mushrooms and saute in olive oil until tender and brown. Remove fromheat.

When the burgers are done, drain the excess liquid from each can (be careful, thesteam and cans are hot!).

Use the lettuce leaves as your buns, and layer the condiments with the cookedburgers.Kimchee is a great addition not only for taste, but the enzymes and alive nature ofthe fermented food helps digest anything cooked or with meat!

Serve with a Hearty Salad.

Miso Glaze Salmon

Ingredients

Serves 2

2 wild salmon fillets3 tbsp gluten-free miso2 tsp coconut nectarOlive oil

Directions


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In a small bowl mix the miso, coconut nectar and enough olive oil to make it into athick liquid.

Cover the fillets and broil or pan fry until cooked through, about 8-10 minutes. Servewarm.

Serve with Roasted Parsnip Fries and Steamed Bok Choy.

Sweet And Sour Chicken With Mixed Greens

IngredientsServes 2

1/2 cup wheat free tamari or nama shoyu or coconut aminos1/2 cup apple cider vinegar or balsamic1/4 cup coconut nectar2 large garlic cloves, peeled and minced

A knob of fresh ginger (roughly 1 1/2 inches), peeled and minced or 1 tsp gingerpowder2 chicken breasts, sliced into long strips about 3 long and 1/2 thick 1 tsp sesame seeds

DirectionsOver low heat in a pan mix the first five ingredients until you have a smooth andthick sauce, roughly 12 minutes.

Lay chicken pieces in the sauce and cook, stirring frequently, until cooked through(about 12-15 minutes).

Add pieces to bowls of mixed greens, pour the remaining sweet and sour liquidequally over each bowl.

Sprinkle with sesame seeds and serve. This works well warm or chilled.

Asian Turkey Lettuce Wrap

IngredientsServes 4

1 lb ground turkey

2 tbsp coconut oil2 carrots, finely chopped or grated3 cloves garlic, minced2 tbsp fresh ginger, peeled and grated1 tsp Chinese 5 spice powder2 tbsp wheat-free Tamari2 tbsp rice wine vinegar1 tbsp coconut nectar


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2 tbsp olive oil1 large summer squash, cut into . rounds

2 handfuls mushrooms (any kind, white, crimini, shiitake, etc.)4 garlic cloves, peeled and thinly sliced2 tbsp fresh chopped basil (or any herbs you have on hand)1 bulb of fennel, green ends discarded and the white bulb sliced1/4 cup pine nuts1 package kelp noodles

DirectionsRemove the kelp noodles from the package and rinse well under cold water. Drainand set aside.

Slice all vegetables. Heat a large saute pan over medium-high heat. Add the oliveoil, and when its warm, add the sliced garlic.

Cook until the garlic becomes slightly browned and fragrant, then toss in the slicedsquash, mushrooms and fennel. Continuously shake the pan, or keep stirring with awooden spoon, to prevent the garlic from burning.

Add the kelp noodles and stir for a few more minutes, using a pair of tongs to toss allthe ingredients together. Add the basil, letting it wilt, which should be just aboutwhen the noodles are perfectly warm.

Remove from heat and season to taste with sea salt. Garnish with any additionalfresh herbs and pine nuts. Serve and enjoy!

Lamb Tacos

IngredientsServes 2

Filling2 tbsp coconut oil4 ounces ground pasture-raised lamb (flatten into 1 large round, roughly 1/2 inchthick) or 1 1/2 cups lentils

1 medium sized summer squash (yellow and/or zucchini)1/4 cup minced onions + another 2 tbsp for garnish1 garlic clove, peeled and minced1 tbsp sugar-free fajita/taco seasoningSea salt to taste

Garnish2 tbsp minced red onions


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Generously season inside the cavity with salt and pepper.

Fill cavity with onion, lemon and a few sprigs of herbs. Prepare vegetables, leavingin fairly large chunks.

In a large bowl, toss with 2-3 tablespoons olive oil plus salt and pepper. Spread in alarge roasting pan. Slip hand under the skin of the chicken over the breasts (andlegs if you can wiggle your hand in without ripping the skin).

Place several sprigs of sage, rosemary and thyme under the skin. Drizzle a smallamount of olive oil over the chicken, rubbing all over the skin. Season generouslywith salt and pepper.

Nestle chicken into the center of the vegetables. Roast for about 1 hour, or until thechicken is golden brown, and the juices run clear. Remove from the oven and let sit

for 10 minutes before carving.Pacific Halibut Over Sauted Rainbow Swiss Chard Topped Off with WildMushrooms

IngredientsServes 2

Pacific Halibut2 6-oz halibut filetsSea salt to taste2 tbsp melted coconut oil

Fresh black pepper to taste

Sauted Swiss Chard1 bunch of organic rainbow Swiss chard roughly chopped (or mix of green and red)1 tbsp extra-virgin coconut oil

Wild Mushroom Saut1/2 lb fresh mushroom mix (shiitake, oyster, porcini, chanterelle, morel or availableselection)2 tbsp organic extra-virgin coconut oil2 tbsp minced fresh garlic

Salt to tasteSesame seeds to sprinkle

DirectionsPreheat oven to 400F.

Season halibut with salt and pepper.


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Heat oil in a skillet over medium high. Cook halibut 2 or 3 minutes per side untilgolden.

Place fish in an ovenproof dish and bake for 810 minutes until cooked through.

In same pan, add oil and chopped Swiss chard greens. Saut until wilted andsprinkle with salt. Add shot of water and cover on medium heat for 1 minute. Setaside.

In a new pan, heat coconut oil until melted. Add minced garlic. Add mushrooms.Saut until cooked well. Sprinkle with salt as needed. Sprinkle with chopped freshparsley. Layer sauted Swiss chard, then fish and top with wild mushroom mix andsprinkle with sesame seeds.

Chicken Taco Salad with Guacamole

Ingredients

Serves 2-4

1 acorn squash1 medium rutabaga, diced into 1 pieces1 heaping tbsp gluten-free miso2 tbsp water3 tbsp olive oil, plus some extra drizzles1 yellow onion, peeled and finely diced12 cloves of garlic, peeled and finely sliced1 heaping tbsp of fresh minced ginger (peeled)3 tbsp wheat-free Tamari sauce

1/8-1/4 cup coconut nectar (optional and to taste)1/8 cup water (may not use all of it)1 head of cauliflower, finely diced into very small pieces1 tbsp fresh ground pepper2 teaspoons paprikaDash or two of cayenne2 boneless chicken breasts (cut into 1"pieces as thin as possible)2-3 cups mixed greens

Homemade Chips2 brown rice tortillas (Food for Life)

Olive oilSea salt

Homemade Guacamole2 avocados1/2 red onion, peeled and finely diced1 clove garlic, peeled and mincedGrated lemon/lime peel


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Fresh cilantro (optional)Sea salt


Slice the acorn squash into 1 rounds/rings, removing the seeds. Layer them in amedium roasting pan with the chopped rutabaga pieces.

Whisk the miso and water together into a sauce and pour over the vegetables with agenerous drizzle of olive oil, so everything is lightly coated and well mixed.

Cover with foil and place in the oven, cooking for 15 minutes.

Turn heat down to 400F and remove the foil for the rest of the time it takes for thevegetables to cook and become tender, roughly another 15-20 minutes, depending

on your oven temperature and pan size.

To begin the rest of the taco filling, make sure the onion, garlic and ginger are allpeeled and sliced into feathery thin (and small) pieces.

In a large pan over low heat cook them with the oil, stirring occasionally so theymelt and become soft rather than browned. This may take 10-20 minutes.

Whisk the tamari sauce, coconut nectar and two tablespoons of water in a smallbowl.

Bring the temperature up to medium and add the chicken pieces and stir until wellmixed.

Add the tamari mixture and then add the cauliflower and stir for several minutes.

Add several tablespoons of water, and cover the pan with a lid so everything steamsfor several minutes. 3-5 minutes should be enough.

Remove the lid and turn heat to high, stirring the mixture until things begin to brownand fall apart (like the texture of pulled pork or traditional taco filling).

When everything is well cooked and soft, remove from heat and add the blackpepper and paprika, adjusting to taste.

Cut the tortillas into wedges (into quarters or eighths), brush with optional olive oiland dust with sea salt. Place in a single layer on two baking sheets and toast for 5-8minutes until golden and crispy. Watch them carefully to avoid burning!


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Mash all guacamole ingredients together in a bowl to desired consistency. Storecovered in plastic wrap with the avocado pit in the dish to keep from browning asmuch as possible. If it does brown, simply stir it up, its perfectly fine to use.

On a bed of greens add a slice or two of the acorn squash and some rutabaga

pieces, topping with the taco filling, chips and guacamole.Roasted Lamb Chops with Rosemary and Steamed Asparagus


4 lamb chops or 1 rack of lamb1/2 pound asparagus1/2 tsp sea salt1 tbsp extra-virgin olive oilFresh rosemary, finely chopped

2 cloves garlic, finely chopped1 tbsp Dijon mustard

DirectionsTrim the woody ends off the asparagus. You may also peel off about 1 inch of thetough green fibrous sheath from the base of the asparagus stalks with a vegetablepeeler.

Put 1 inch of purified water and 1/2 teaspoon sea salt in a saucepan and bring to aboil. Place asparagus in the pan and steam for about 3 minutes, until tender but notsoft (al dente).

Drain and set aside. Make a paste of the olive oil, rosemary, garlic, and Dijonmustard. Brush the lamb chops with the paste.

Using high heat, grill, saut, or broil the lamb chops for 3 to 4 minutes on each sidefor medium-rare. Remove from heat and allow to rest.

Place asparagus on a plate and arrange the lamb chops.

For a delicious additional flavor note, roast some garlic cloves in a small oven-proofdish at 350F for 30 minutes and serve with lamb chops.

Halibut Baked in Parchment with Olives and Thyme

IngredientsServes 2

2 5-oz portions halibutSea salt1 lemon, unpeeled, sliced thinly


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1 zucchini, sliced thin, on the diagonal2 sprigs thyme1/4 cup of pitted, halved kalamata olives2 tbsp extra virgin olive oilParchment paper, cut into two 12-inch circles

DirectionsHeat oven to 425F.

Brush each parchment circle with oil. Place one piece of halibut in the middle ofeach circle. Season with sea salt.

On top of the fish, place three thin slices of lemon, alternating with three slices ofzucchini; top with a sprig of thyme. Sprinkle with the olives and drizzle with olive oil.

Pull the sides of the parchment together like a calzone. Fold over and crinkle edges

together to seal.

Place the parchment packages on a baking tray and place in the lower third of theoven.

Bake for 1215 minutes; the parchment will puff up and brown lightly.

Remove from oven and place on plates. Open packages at the table.

If you have no parchment paper, use a covered ovenproof dish.

Salmon Quesadillas with Peach, Avocado and Macadamia Nut Salad

Makes 4

Quesadillas4 brown rice tortilla wraps8 oz cooked wild salmon (you could also use two cans of wild-caught)1 small red onion, thinly sliced into thin half moons1/4 cup fresh chopped dill (can also use 2 tbsp dried)

Miso-Almond Spread2 garlic cloves3 tbsp chickpea miso

Juice of 1 lemon1/2 cup-3/4 cup filtered water (just enough to help blend)

Directions

QuesadillasHeat up a large griddle or cast iron pan with a few scoops of coconut oil. Gentlywarm the wraps for one to two minutes on each side, to make them more pliable.


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1 small package anchovy fillets (packed in olive oil only, make sure there are noadditives), minced1 small handful basil leaves, minced (should roughly equal 1 tablespoon, but youcan adjust to taste)Secret ingredient that makes it so incredible: 2 teaspoons curry powder

1 tbsp minced rosemary (fresh) or 1 teaspoon dried3/4 cup kalamata olives, pitted (added at the end)Pinch of sea salt to taste (optional)

DirectionsCombine all ingredients together in a large bowl and serve immediately or keep inairtight container in the fridge for several days, the flavors will keep minglingtogether!

Coriander Crusted Halibut

Ingredients

Serves 2

1 lb of carrotsA generous amount of olive oil (several tbsp at least)1 tbsp of sea saltFresh ground pepper2 halibut fillets (roughly 6-7 oz each) or your fish of choice2 tbsp coarsely ground coriander seedSea salt2 tbsp coconut oil

Parsley Sauce1/2 bunch of parsley (leaves only)1 garlic clove, peeled and mincedJuice and zest of 1 lemon1/2 cup of olive oilPinch of sea salt

DirectionsPreheat oven to 375F. Prepare the vegetables first. Toss the carrots in the olive oil,sea salt, and a few cracks of fresh ground black pepper. Bake until lightly brown andfork tender. Remove from oven and set aside.

In the meantime, in a morter and pestle or spice grinder, grind the coriander seedsuntil you have a coarse powder. Sprinkle each fish fillet with sea salt then coat thatside with the coriander powder.

Heat a heavy-bottomed pan on high heat, with the coconut oil. When its melted,sear the fish, coriander/sea salt side down, for 2-3 minutes, or until the seeds have


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browned nicely. Carefully turn the fish over, and place in the oven to finish cooking.Depending on the thickness, this can take another 4-5 minutes.

To make the Parsley Sauce: In a blender or food processor, puree the sauceingredients above until well pureed and a bright green color.

To serve, split the roasted carrots between two plates. Place the fish fillets on top ofthe carrots, then drizzle the parsley sauce over everything. Serve warm.

Acorn Squash with Wild RiceIf you plan ahead, its great to let the rice soak overnight or up to 24 hours, as it

shortens cooking time and aids digestion. If you dont have time, its fine to simplyrinse the rice and make immediately.

IngredientsServes 2

1 medium sized acorn squash, cut in half and seeds discarded2 cups wild rice4 cups water2-3 tbsp olive oil2 tsp cinnamon1/2 tsp chili powderSprinkle of sea salt1/2 cup raw (or dry roasted) pumpkin seeds1 cup freshly chopped parsley2 tbsp coarsely chopped rosemary (fresh or dried)1 pomegranate (for the seeds)

Sea salt to taste1/4 cup apple cider vinegar

DirectionsIn a large bowl, soak the wild rice in the 4 cups of water. Cover and allow to sit atroom temperature overnight, or up to 24 hours OR just rinse and make immediatelyifyoure short on time.

When youre ready to make the rice, strain off the soaking water, rinse well andplace in a medium pot. Cover with water and cook over medium-high heat, covered,until tender. Set aside to cool.

Once cool, mix in the pumpkin seeds, parsley, rosemary, pomegranate seeds, seasalt and apple cider vinegar.

For squash: Preheat oven to 375F. Cut the squash into even wedges (3/4-1 inchthick) and place in a roasting pan or on a baking sheet, skin side down.


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1 cup snow peas, sliced into thin pieces1 carrot, cut into thin rounds (no need to peel if using organic!)1 bunch scallions, diced2 tbsp peeled and grated ginger1 garlic clove, peeled and minced

Wheat-free tamari sauce, to tasteOrganic brown rice vinegar, to taste1/4 cup dry roasted cashews (either whole or in pieces)

DirectionsSeason the salmon pieces with sea salt and black pepper.

Heat a large saut pan over high heat, adding the sesame oil.

Once the oil is hot, add the salmon pieces and brown, cooking each side for about 2minutes.

After you flip them the first time, add the snow peas and carrots, and after thesalmons second sides are browned, begin to toss everything gently several times(and every so often) as you add the ginger and garlic.

Cook until fragrant and all vegetables are tender, then add a few splashes of tamariand vinegar, and taste, adjusting if needed.

Place a lid on the pan and allow to steam for just another 1-2 minutes.

Remove the lid, stir in the cashews and scallions, tossing once or twice to combinebefore serving.

Chicken Pot Pie


3 tbsp coconut oil, divided1 cups carrots, sliced2 stalks celery, chopped3-4 shallots, minced3 tbsp coconut oil

6 garlic cloves, minced and divided2-3 organic chicken breasts (about 1 1/2 pounds), cubed1 cup green peas1/2 red onion, minced1 1/2 cup raw cashews (soaked for 4-6 hours and drained)3-4 cups chicken broth, divided1 tsp smoked paprika (optional)1/2 tsp of cayenne pepper


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2 tbsp fresh oregano, roughly chopped2 tbsp olive oilZest of 1 lemonSea salt to taste

DirectionsCook the wild rice by adding 1 cup wild rice to 2 cups boiling water, once boiling,reduce heat to low and simmer (covered) for 30-40 minutes.

You can also soak the rice overnight to reduce cooking time, 1 cup of rice in 3 cupsof water, cover and in the morning, strain, rinse and place rice in a cooking pot.

Cover with enough water to go 1/2 inch over and simmer only 15-20 minutes.

Slice the chicken and garlic and chop greens, fennel and mushrooms. Heat a largesaute pan over medium-high heat.

Add the oil, and when hot, add the chicken and garlic, tossing gently. Allow to brownon one side (2-3 minutes). Add in the mushrooms and fennel. Cook for 1 minutethen add the raddichio (or whatever dark green youre using). Cook just until wiltedthen stir in the wild rice, lemon and oregano.

Continue to stir the pan to incorporate all the ingredients into one another andseason with a few teaspoons of sea salt. Remove and serve once the wild rice ishot.

Clean Detox Plan: Snacks

Want to get started on the Clean Detox? Try some of these sample snacks to keepyou full. See thecomplete 30-day meal planthat mixes and matches these recipeswith Detox Dietbreakfast shakes,lunchesanddinners. Get started today!

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Added toRecipeson Fri 01/25/2013

Green Lentil Hummus

Ingredients

3 cups vegetable or organic chicken stock/broth

1 cup green lentils

1 bay leaf

3 garlic cloves, chopped

1/2 cup tahini

Juice of one lemon
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Ingredients1 bunch (about 6 oz) kale (the curly leaf kind works, but you can also use the flatLacinato or Dinosaur kind as well)1 tbsp olive oil2 tbsp nutritional yeast

Sea salt, to taste

DirectionsPreheat oven to 300F. Rinse and dry the kale, then remove the stems and toughcenter ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt.

Arrange leaves in a single layer on a large baking sheet (use two if they're tiny. Youcan line yours with parchment for easy clean-up). Bake for 20 minutes, or until crisp.Place baking sheet on a rack to cool.

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