Have your cake and eat it too with Dr Oz and his Day Off Diet
Happy Monday! How was your weekend? We had such a great time catching up with friends in Yamba and fun in the sun plus I am working with some amazing people, brands and partners you are going to love! Oh... it's going to be a Sweet 16! As you know it’s a New Year so it’s time for a New healthy body - and I’m thrilled to be teaming up with Dr Oz and his new Day Off Diet movement! Ever since Dr Oz and his team reached out to me on Instagram and featured me here, we’ve been waiting to showcase this new healthy way of living!
It kick started last week but as you know I was doing my juice cleanse, so this has come at such a good time. The Day Off Diet movement is all about losing weight without having to give up your favourite food. Dr Oz has developed a fantastic way to lose weight while you stay healthy and don’t deprive yourself of the food you love!
My contribution to Day Off Diet is by creating these five fabulous recipes that are delicious, easy to make and super-healthy! Who says you can’t have it all? It’s all about making wise, healthy eating choices and Dr Oz makes it so easy with the Day Off Diet.
Plus you get a shopping list too!
Health benefits Apples are full of antioxidants – disease-fighting compounds – as well as reducing cholesterol. They’re also full of fibre, an essential ingredient for managing and improving your weight. Bananas are said to protect against cancer, help fight depression (due to levels of tryptophan) and protect against diabetes.
Ingredients & Method Puree 1⁄2 Granny Smith apple (chopped), 1⁄2 banana (sliced), 3⁄4 cup plain 2% Greek yogurt, 1⁄2 tsp cinnamon, 5 walnuts, 1 Tbsp chia seeds, 1⁄2 cup ice cubes, and 1⁄4 cup water in a blender until smooth. Sprinkle with more cinnamon (optional).
Health benefits There’s a good reason why broccoli is always named as one of the healthiest veggies. Not only does it contain folate, Vitamin C and potassium – just one cup of broccoli can boost your immune system and regulate your blood pressure. It’s also incredibly versatile, wherever you’re cooking it as a side dish or thrown into a salad, sliced and raw. These broccoli frittatas are a huge hit in our family and incredibly simple to prepare and cook.
Ingredients & Method Heat 1 tsp olive oil in a 10-inch nonstick skillet over medium heat. Add 1⁄2 red onion (sliced); cook, stirring occasionally, until browned, 8 to 10 min. Add 2 Tbsp water, 2 cups broccoli florets, 1⁄2 red bell pepper (thinly sliced), and a pinch of coarse salt. Cook, covered, stirring occasionally, 5 min. Whisk 4 large egg whites in a bowl until foamy and white. Beat 4 whole large eggs and stir into whites with 1⁄2 tsp coarse salt, plus pepper to taste. Fold in vegetables. Rinse and dry pan and return to medium-low heat. Add 2 tsp more olive oil. Pour in egg mixture. Cook, pulling cooked egg from edges into center with a rubber spatula, until frittata begins to set, about 4 min. Stir veggies. Reduce heat to medium-low, cover, and cook until set, 6 to 8 min. Cut into 4 wedges.
Green Bean Salad with Salmon
Health benefits There’s a lot to love about green beans! Firstly, they contain Vitamin K, which guards against blood clotting; they’re also a rich source of Omega-3 fats. The carotenoid and flavonoid content of green beans provide anti-inflammatory benefits. They also contain protein, calcium, dietary fibre and iron.
Ingredients & Method Cook 1 cup (3 oz) trimmed green beans in boiling water until crisp-tender, about 2 min. Drain, and rinse in cold water. Whisk together 1 tsp Dijon mustard, 1 tsp chopped parsley, 1 tsp chopped capers (rinsed and drained), 1 1⁄2 tsp lemon juice, 1 Tbsp extra-virgin olive oil, and a pinch of coarse salt. Set aside. Place 1 microwave-cooked sweet potato (peeled and cut up) onto 2 cups lettuce. Arrange 3 oz flaked poached, grilled, or canned salmon, the green beans, and 6 grape or cherry tomatoes (halved) over lettuce. Drizzle with dressing and season with pepper to taste.
Penne with Chicken
Health benefits Pasta is versatile and affordable – plus it contains beneficial carbohydrates; an essential source of fuel for your body! Whole-wheat pasta also provides a considerable amount of dietary fibre, a particularly beneficial type of carbohydrate which helps fight chronic diseases and promotes digestive health. The chicken will provide all the protein you need!
Ingredients & Method Boil 2 oz whole wheat penne pasta (2⁄3 cup) until al dente; reserve 1⁄3 cup pasta water when you drain. While pasta cooks, heat 1 Tbsp olive oil in a medium skillet over medium-high heat. Add 1 1⁄2 cups eggplant (cut into 1⁄2-inch cubes) and 2 pinches coarse salt. Cook, stirring, until golden, 4 to 5 min. Add 1 cup zucchini (cut into 1⁄2-inch cubes) and 2 pinches coarse salt. Cook, stirring, until golden, 6 min. Add 1⁄2 cup sliced grape tomatoes and 1 garlic clove (minced). Cook, stirring, until tomatoes soften, 2 min. Add 3 oz cooked, sliced chicken breast and the reserved pasta water and pasta. Cook over high heat until pasta is coated, 3 min. Season with pepper and 2 pinches coarse salt. Garnish with basil.
Health benefits The tomato is an incredibly healthy vegetable and, with literally hundreds of varieties out there, it’s often difficult to choose! Tomatoes have been linked to heart health as well as helping to lower cholesterol. Even a small amount of tomato in your meals have been shown to help prevent unwanted clumping together of platelet cells in the blood – which is important in lowering the risk of heart disease.
Ingredients & Method Combine 1 medium tomato (finely chopped), 1⁄2 cup loosely packed chopped cilantro leaves, 2 Tbsp chopped red onion, 1 Tbsp minced jalapeño (seeds removed), juice of 1⁄2 lime, and 1⁄2 tsp coarse salt. Set aside. Combine 4 oz ground turkey, 1⁄4 tsp chili powder, 1⁄4 tsp coarse salt, and 1⁄4 cup tomato mixture. Form into a patty. Heat 1 tsp olive oil in a nonstick skillet over medium-high heat. Cook burger until browned, 3 min. Flip; cook 1 min more. Reduce heat to low; cook, covered, until cooked through, 5 min. Serve on lettuce with remaining tomato mixture and more cilantro.
So keep an eye out on my Instagram as I share with you these 5 healthy recipes daily. You too can create and enjoy these meals with your family, please take a picture of your dish, upload and use the hashtag #DayOffDiet so we can see your recipe versions on social media. The team at Dr Oz The Good Life can't wait to see them too!
What healthy eating habits have you created for 2016?
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