Parmesan Zucchini Sticks Ingredients Zucchini Spectrum High Heat Organic Sunflower Spray Oil 3 large zucchini (about 1 1/2 lbs) 1 cup dry breadcrumbs 1/2 cup panko (Japanese breadcrumbs) 1/4 cup (1 oz) grated fresh Parmesan cheese 1/2 tsp salt 1/2 tsp freshly ground black pepper 1/2 cup egg substitute Sauce 3 medium red bell peppers 2 plum tomatoes, halved lengthwise 1/2 cup (1/2-in) cubed French bread baguette, crusts removed 1 1/2 tbsp smoked almonds 1 tbsp extra-virgin olive oil 1 tbsp sherry vinegar or red wine vinegar 1/4 tsp Spanish smoked paprika 1/4 tsp kosher salt 1/8 tsp ground red pepper 1 large garlic clove Directions Preheat broiler. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth. Preheat oven to 400°F. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Recipe adapted from Cooking Light Magazine.
Todd Wilbur’s Reduced-Calorie, Reduced-Fat Hot Artichoke Spinach Dip Using reduced-fat cream cheese and Greek yogurt, this recipe cuts the fat and calories of the original dish nearly in half! Ingredients Makes 1 1/2 cups (3 total servings) 1 cup chopped frozen artichoke hearts, thawed and diced 1/2 cup frozen chopped spinach, thawed 2 tbsp water 4 oz reduced-fat cream cheese 4 oz 2% Greek yogurt 1/2 cup grated Parmesan cheese 2 tbsp low-fat milk 1/2 tsp salt 1/4 tsp crushed red pepper flakes 1/4 tsp garlic powder 1 pinch ground black pepper 1/2 tomato, diced For Dipping Crackers Toasted bread Pita chips Raw sliced vegetables Directions Combine diced artichoke hearts and chopped spinach in a microwave-safe bowl with 2 tablespoons of water, cover bowl with plastic and poke a few holes in it to vent. Combine remaining ingredients in a small saucepan. Nutritional Facts For 1 (1/2 cup) serving 230 calories 14 g fat Click here for a Reduced-Fat Potato Skin recipe.
Cancer-Fighting Salad Dashboard LoginSign Up Hot Topics: See Oz Live: Back to Videos & More Print Cancer-Fighting Salad Cruciferous vegetables like cabbage may help prevent cancer growth in the colon, liver and breasts. Added to Recipes on Wed 01/04/2012 Ingredients 1 (14.5-oz) can sauerkraut 2 medium tomatoes 1 tsp dry oregano Salt and pepper to taste Directions Drain liquid from sauerkraut pouch, add chopped tomatoes and oregano. Get the Cancer-Fighting BBQ Beans and Pasta recipe here. Get the Cancer-Fighting Spicy Pumpkin Soup recipe here. Related Content See All Recent Videos Oprah and Deepak's 21-Day Finding Your Flow Meditation Posted on Tue 04/08/2014 Ask a Pharmacist: Diabetes Posted on Wed 03/12/2014 Healthcorps and Typhoon Haiyan Posted on Sun 03/09/2014 Pharmacy Q&A: National Brand or Store Brand? Healthy Snack: Avocado Smoothie Posted on Mon 01/20/2014 See All © 2014 Harpo, Inc.
Hungry Girl's Meal Expanders: Zucchini There's something comforting about eating a large, carb- and fat-filled meal. But meals like that aren't much help when it comes to losing weight. Hungry Girl Lisa Lillien developed a new diet plan that will fill you up and help you lose weight. Instead of filling up on meat, pasta or desserts, you can expand your meal using low-calorie, high-fiber, high-water content alternatives. Combined with daily exercise, Hungry Girl's meal expanders can help you lose 5 pounds in a month. Zucchini is an excellent expander for carbs. Learn about the benefits and get the recipes for all of Hungry Girl's Meal Expanders: EZ Cheesy Zucchini Lasagna Ingredients Makes 2 servings In a medium bowl, thoroughly mix egg whites, ricotta cheese, basil, garlic, salt, and nutmeg. Bring a large skillet sprayed with nonstick spray to medium-high heat. In another medium bowl, mix crushed tomatoes with Italian seasoning. Sprinkle with mozzarella cheese and grated topping. Serve and enjoy!
Neal Barnard’s Brain-Protective Recipes Stuffed Peppers with Squash, Black Beans, and Rice Ingredients Serves 2 as a main dish or 4 as a side 1/2 cup cooked brown rice 1 cup cooked black beans 2 Mexican gray squash or zucchini, diced 6 green onions, sliced 2 tsp pepitas (green pumpkin seeds) 2 cloves garlic, minced 1 tbsp chopped fresh oregano 2 tbsp apple cider vinegar Juice of 1 lime 1/4 tsp sea salt 1/2 tsp freshly ground black pepper 2 red bell peppers, cut in half, cored and seeded Prepared salsa (optional) Directions Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt and pepper in a large bowl. Per serving: 187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium
Recipes by Ellie Krieger Emerald Stir Fry Ingredients Makes 4 servings1/4 cup low-sodium soy sauce 1/4 cup mirin (Japanese rice wine), or semisweet white wine (such as Riesling) 1/4 cup orange juice 1/4 cup water 2 tbsp rice vinegar 1/4 tsp crushed red pepper flakes 1 tbsp canola oil 3 cloves garlic, minced 1 large bunch broccoli (1 1/4 lbs), trimmed and cut into small florets 1 bunch asparagus (1 lb), trimmed and sliced on diagonal into 2-in pieces 2 cups (8 oz) frozen shelled edamame 2 cups fresh snow peas (6 oz) 11/2 tsps cornstarch, dissolved in [1/4] cup cold water 1 tsp toasted sesame oil 3 cups cooked brown rice Directions Combine the soy sauce, mirin or white wine, orange juice, water, rice vinegar, and red pepper flakes in a small bowl. Serving size 1 1/2 cups stir-fry3 tablespoons sauce3/4 cup cooked brown rice
Ellie Krieger's Lemony Lentil Soup Ingredients 2 tsp canola oil 1 small onion, chopped 1 large carrot, peeled and chopped 2 stalks celery, chopped 2 cloves garlic, minced 16 oz. green lentils 12 cups low-sodium chicken broth, plus more as needed 1 tsp dried basil 1 tsp dried thyme 1 tsp salt 6 cups chopped kale leaves (about 6 oz) 3 tbsp fresh lemon juice 1 tsp finely grated lemon zest Directions Heat the oil in a 6-quart pot over medium-high heat. Recipe courtesy of So Easy, Luscious Healthy Recipes for Every Meal of the Week (Wiley, 2009)
Oz-Approved Longevity Recipes | Page 2 Fat-Melting Vegetarian Chili Ingredients Makes 14 cups 3 tbsp vegetable oil 2 1/2 cups diced red onions 1 cup diced carrots 2 peppers diced 1 1/2 cups diced sweet potato (1 medium sweet potato) 2 cups diced mushrooms 3 tbsp ground cumin 1/2 tsp crushed pepper flakes 2 tbsp chili powder 4 tbsp chopped garlic 2 tbsp chopped jalapenos 3 (14.5 oz) cans diced, fire roasted tomatoes 1 (15-oz) can chick peas 1 (15-oz) can red kidney beans 1 (15-oz) can black beans 1 (15-oz) can Adzuki beans 2 tbsp dried oregano 2 tbsp chopped chipotle in adobo sauce 3 tbsp tomato paste 1 tsp ground cinnamon 1 (10-oz) bag frozen corn Optional toppings Diced avocado 2% sour cream Chopped fresh cilantro Sliced scallions Limes Directions In a large heavy-bottom pot, warm the oil and sauté onions, carrots, peppers, sweet potatoes and mushrooms, stirring occasionally until the vegetables start to soften, about 10 minutes. Add the tomatoes, all beans and chick peas, oregano, chipotle in adobo, tomato paste and cinnamon.
Oz-Approved Longevity Recipes | Page 3 Mexican Vegetable Lasagna Ingredients Makes 4 servings Oil for greasing the baking dish 8 (6-inch) corn tortillas 1 (14.5-oz) can diced fire-roasted tomatoes 1 (15-oz) can vegetarian chili 3/4 cup frozen corn kernels 1 avocado, diced and coarsely mashed Pinch of salt Pinch of cayenne 1 tsp ground cumin 1/4 cup ground cashews (any other kind of nuts/seeds you might have on hand, like almonds) 1/4 cup chopped cilantro Directions Preheat oven to 400°F degrees. Spread 1/2 cup diced tomatoes on the bottom of the baking dish. Cover tortilla layer with 3/4 cup of the diced tomatoes, followed by 1 cup of the chili, 1/2 cup of the corn kernels and half of the mashed avocados. Cover with 4 more tortillas, the remaining tomatoes, chili, corn and avocado. Bake for 15 minutes until heated throughout.
Oz-Approved Longevity Recipes | Page 4 Vegetarian Shepherd’s Pie with Mashed Sweet Potato Topping Ingredients Makes 4 to 5 servings 2 tbsp olive oil plus a little more for greasing baking dish 1 red onion, chopped 10 oz button mushrooms, chopped 2 cloves garlic, finely chopped 1 cup chopped celery stalks 1 cup chopped carrots 1 (14.5- or 15-oz) can diced tomatoes, not drained 2 tsp oregano 1 cup frozen peas 1 cup frozen corn kernels 3 soy or garden burgers, crumbled 1/2 cup chopped parsley Freshly ground pepper Pinch of salt or more to taste Topping 4 sweet potatoes, cooked and peeled 1/2 cup coconut (not the canned kind but the one in your dairy aisle) or rice milk Pinch of salt Pinch of nutmeg Pinch of cayenne Preheat oven to 400°F degrees. In a large pan heat the oil and sauté the onion on medium temperature until softened, about 5 minutes. Add a little more oil to the pan if necessary and cook the celery and carrots until softened, stir in the tomatoes and their juices and cook until juices have reduced by about half.
Lemole's Longevity Recipes | Page 4 Arabella’s ArtichokesArtichokes contain bioflavonoids, which can speed up healing of damaged lymph vessels. IngredientsArtichokesItalian breadcrumbsGrated Parmesan cheese6 to 8 cloves of garlicFresh parsleyBroth (vegetable or chicken)Directions Stuffing Prior to cooking artichokes, prepare the stuffing. Mix 1 small can of Italian breadcrumbs with 1 cup of grated Parmesan cheese and 6 to 8 cloves of minced garlic and minced parsley. When the artichokes are cooked, remove stems from pot and finely dice them and add them to the stuffing. Artichokes Cut off and trim stems for later use. Boil artichokes in 3/4-full pot of water for 45 minutes. Place cooked artichokes in a glass baking dish and drizzle olive oil over them to open leaves. Using a teaspoon, gently open and fill the spaces between the leaves with the stuffing. Drizzle broth over artichokes. Cover baking dish with aluminium foil and bake at 350°F for about 30 minutes. Remove foil and broil for 3 to 5 minutes until slightly brown.
Neal Barnard’s Brain-Protective Recipes | Page 2 Sweet Potato Burritos Ingredients Serves 4 2 cups peeled and diced sweet potatoes 1 cup frozen corn kernels 1 (15-oz) can low-sodium black beans, drained and rinsed 1 tsp very thinly sliced green onion 1 tbsp fresh lime juice 1 tsp chili powder Sea salt and freshly ground black pepper 4 (8-inch) whole-wheat tortillas, warmed 1 cup prepared salsa 2 cups shredded lettuce Directions Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Drain and transfer to a large bowl. Per serving (1 burrito): 298 calories, 13 g protein, 62 g carbohydrate, 8 g sugar, 2 g total fat, 7% calories from fat, 15 g fiber, 891 mg sodium
Neal Barnard’s Brain-Protective Recipes | Page 3 Enchilada Bean Soup Ingredients Serves 2 1/4 cup mild chili powder 2 tbsp whole-wheat pastry flour or masa harina 2 tsp ground cumin 2 cups canned low-sodium red beans, with liquid 2 cloves garlic 2 corn tortillas 1 or 2 chipotles in adobo sauce (optional) 1 tbsp chopped fresh oregano (optional) Directions Combine the chili powder, flour and cumin in a medium saucepan. Slowly stir about 1 cup of water into the pot until you have a semi-thick sauce. Add the remaining ingredients, bring to a simmer and simmer for about 5 minutes. Options: If you use the chipotles and/or oregano, add them when you add the beans. Per serving: 344 calories, 19 g protein, 64 g carbohydrate, 2 g sugar, 3 g total fat, 6% calories from fat, 22 g fiber, 226 mg sodium