Livin' Healthy Food

New Foods To Color Your Diet

See Dr. Ro on Good Morning America Health as she teaches us how to color your diet with tasty surprise fruits and veggies!

For more recipes see Dr. Ro’s Ten Secrets To Livin’ Healthy

Lunch (Day 1)
Dr. Ro’s Bell Ringin’ Spinach Salad with
Strawberries and Raspberry Vinaigrette

2 pounds fresh spinach
1 cup fresh strawberries, halved
1 cup sliced red bell peppers
Raspberry Vinaigrette (recipe follows)
¼ cup fresh raspberries

Wash the spinach and drain in a colander. Place the spinach in a large bowl and add ¾ of the strawberries and the peppers. Pour the vinaigrette over the salad and toss. Sprinkle with the remaining fruit. Serves 4.

Nutritional Analysis: calories: 32, protein: 3.7 grams, carbohydrate: 5 grams, fat: 0.5 grams, saturated fat: 0 grams, cholesterol: 0 milligrams, vitamin A: 8,122 IU, vitamin C: 118 milligrams, calcium: 97 milligrams, dietary fiber: 11.4 grams.

RASPBERRY VINAIGRETTE

½ cup raspberry juice concentrate
¼ cup fresh raspberries
½ cup balsamic vinegar

In a small bowl, blend the raspberry juice concentrate, the fresh raspberries, add balsamic vinegar and mash to a slightly smooth consistency. Set aside.

Nutritional Analysis: calories: 17.5, protein: 0.1 grams: carbohydrate: 3.8 grams, fat: 0 grams, saturated fat: 0 grams, dietary fiber: 1 gram.

Dr. Ro’s Black Bean Hoppin’John
½ cup chopped carrot
Olive oil cooking spray
16 ounce can black beans
2 tablespoons blackstrap molasses
2 tablespoons brown sugar
1/8 teaspoon crushed garlic
½ cup chopped red onion
In a small pan sauté the chopped carrot in olive oil cooking spray until tender. In another pan, heat the beans with the molasses, brown sugar, garlic and cooked carrot. Serve the beans topped with the chopped red onion. Serves 4 to 6
Nutritional Analysis: Calories: 142; Carbohydrates: 26.7 grams, Protein: 6.3 grams; Cholesterol: 0 milligram; Dietary Fiber: 6.5 grams, vitamin A: 2,134 IU

Dr. Ro’s Brown Rice Medley
2 cups quick-cooking brown rice
½ cup chopped fresh mushrooms
1 teaspoon salt
Freshly ground pepper to taste

Boil the rice as directed on the package. Add the mushrooms to the rice 5 minutes before the rice is completely cooked. Add salt and pepper to taste. Serve with Black Bean Hoppin’ John or any other entrée you desire. Serves 4.

Nutritional Analysis: Calories/serving: 115; Protein: 2.6 grams; Carbohydrate: 24 grams; Fat: 0.9 grams; Saturated fat: 0.18 grams;
Cholesterol 0 milligrams

Snack
Dr. Ro’s Soy Fruity Smoothie
½ cup strawberries, fresh or frozen
1 ripe banana
¼ cup blueberries
3 tablespoons orange-peach-mango frozen juice concentrate
½ cup water; ½ cup ice
1 scoop sugar-free vanilla flavored soy powder
Directions: Add fruit, ice, in blender, then water as needed for consistency, puree until smooth and frothy. For an extra nutritional boost, add 1 tablespoon flax seed or 1 handful of chopped raw almonds. Makes (2) 16 oz cups.

Dinner (Day 4)
Dr. Ro's Citrus Barbecued Salmon

1/4 cup orange juice concentrate
1/2 cup lime juice concentrate
1/2 cup barbecue sauce
1 pound salmon fillet
2 tablespoons fresh thyme, dill and rosemary combined
Salt and freshly ground pepper to taste
Olive oil cooking spray
1/2 lemon, thinly sliced
Few springs of fresh dill

Directions: Mix the juice concentrates and barbecue sauce together in a small bowl and set aside. Rub the fish with the fresh herbs and salt and pepper on both sides. Spray a non-stick grill pan or large non-stick skillet with the, olive oil spray and heat the pan. Sear the fish in the hot pan until brown on both sides. The fish is done when it flakes with a fork (about 10 minutes). Coat the fish with the citrus barbecue sauce mixture and heat, and then remove from the pan. Twist the lemon slices to curl, and then place on top of the fish with the dill sprigs as a garnish. Serves 4.

Nutritional Analysis: Calories per serving: 183; Protein: 23 grams; Carbohydrate: 14 grams; Fat: 4 grams; Saturated Fat: .7 grams; Cholesterol: 58 milligrams; Dietary Fiber: 1.1 grams; Vitamin C: 27 milligrams.