Sneak Peek! 2 Week Beautiful Skin Diet by Dr. Asarch
- Posted on: Jan 14 2013
Chances are you have made some changes to your diet in the New Year. To offer you a little guidance, here is our second sneak peek at Dr. Asarch’s 2 week diet from his book, The Beautiful Skin Diet. Keep reading the blog for the rest of the days. If you missed Day 1, click HERE to get it!
Day 2
- Breakfast Whole-grain oatmeal with chopped figs, soy milk, cinnamon, and slivered almonds (you may substitute instant oatmeal if you prefer, but it lowers the nutritional value.) , 1/2 Pink grapefruit
Whole Grain Oatmeal
Per serving | Oatmeal |
Calories | 302 |
Vit A IU | 52 |
Vit C mg | 0.3 |
Vit E mg | 2.2 |
Ingredients:
1 cup whole rolled oats
(I recommend John McCann Steel Cut Irish Oatmeal.)
4 cups water
2 tbsp. chopped figs
1⁄2 cup soy milk to adjust consistency
1⁄8 tsp. cinnamon
(optional, but tasty)
1⁄8 cup slivered almonds, unsalted
2 tbsp. brown sugar or organic cane sugar
Method:
In saucepan, bring 4 cups of water to a boil, add oats and bring back to boil. Watch carefully or it will boil over. Reduce heat to a low simmer and cook for 20 minutes. Add remaining ingredients and adjust consistency to your preference with soy milk. Finish with a pinch of sea salt. NOTE: If you use instant oatmeal, follow the directions of the package.
3 ONE-CUP SERVINGS
- Lunch Lean turkey sandwich on 7-grain bread, with half a sliced avocado, tomato, cucumber slices, arugula leaves and Dijon mustard , 1/2 cup cottage cheese, Pear or orange for dessert
Turkey Sandwich on 7-Grain Bread
Per serving | |
Calories | 400 |
Vit A IU | 881 |
Vit C mg | 19 |
Vit E mg | 1.6 |
Ingredients:
3 oz. lean, organic turkey breast
2 slices organic 7-grain bread, any brand
Small avocado, sliced
2 vine-ripened tomatoes, sliced
4 slices cucumber, peeled
4 arugula, washed and dried (or buy prepackaged)
1 tbsp. Dijon mustard
Method:
Toast bread lightly, spread evenly with Dijon mustard, and stack tomato slices, cucumber slices, avocado, arugula, and turkey.
1 SERVING PER 3 OUNCES OF TURKEY
- Dinner Grilled halibut with sautéed broccoli, cauliflower, julienne red pepper and string beans
Grilled Halibut with Sautéed Broccoli, Cauliflower, Julienne Red Pepper, and String Beans
Per serving | |
Calories | 305 |
Vit A IU | 3179 |
Vit C mg | 125 |
Vit E mg | 3.4 |
Ingredients:
4 4-oz. halibut filets (Have the fish market prepare your fish for the grill. You may want to leave the skins on.)
3 tbsp. olive oil
1 red bell pepper, julienned
2 cups broccoli flowerets
2 cups cauliflower flowerets
1 cup string beans, or French beans
1 medium yellow onion, diced
1 clove garlic, minced
1 cup white wine
Salt and white pepper to taste
Fresh lemon juice (optional)
Method for vegetables:
In a large skillet, heat olive oil until very hot, add onion and sauté on high for
2 minutes, stirring so they don’t burn. Add remaining vegetables, one every minute and cook for a couple more minutes. Add garlic and cook for 1 minute. Add white wine and cover for 1 minute. Season with salt and pepper. Reduce heat to low and let stand covered to keep warm.
Preheat grill on high, so that you achieve attractive grill markings on the fish. Season the fish with salt and white pepper, brush with olive oil. Grill fish, starting with the skin side up. Cook for 4-5 minutes, being careful not to burn the fish. Turn and finish cooking with skin side down. Cooking time will vary depending on thickness of fish. Approximately 10 minutes total. Serve with vegetables and fresh lemon juice if desired.
4 SERVINGS
Day 3
- Breakfast Vegetable pancakes with strawberry purée or peanut butter
Vegetable Pancake with Berry Puree or Peanut Butter
Per serving | Vegetable Pancake | Per tsp. | Peanut Butter | |
Calories | 500 | Calories | 95 | |
Vit A IU | 2638 | Vit A IU | 2 | |
Vit C mg | 90 | Vit C | 0 | |
Vit E mg | 3.8 | Vit E | 0 |
Ingredients:
3⁄4 cup all-purpose flour
1⁄2 tsp. salt
1 tbsp. sugar
1 tsp. baking powder
1 egg (you may substitute Egg Beaters)
3⁄4 cup skim milk or soy milk
1 tbsp. canola oil
1⁄8 cup chopped almonds
1⁄8 cup shredded carrots or sweet potatoes (or other vegetables, if you like)
Canola cooking spray
Method for Pancake:
Sift dry ingredients—flour, salt, sugar, and baking powder—together in medium size bowl. In another medium size bowl, whisk the egg, oil and milk. Combine by adding the wet ingredients into the dry, a little at a time, until combined and well-mixed. Add the shredded carrots, almonds and incorporate well.
Heat a non-stick pan on med-high heat. Spray pan with canola spray and ladle 1/2 cup of batter into the middle of the pan, letting it spread out naturally. When bubbles form on the top of the pancake surface, check the bottom of the pancake to see if it’s brown and flip the pancake. If it’s not yet brown, give it 30 seconds, then flip it. Cook for two more minutes and turn out onto a plate to serve.
Berry Puree
1⁄2 cup frozen strawberries
2 tbsp. lemon juice
1⁄2 cup frozen blueberries
1⁄8 tsp. lemon zest
1⁄2 cup frozen blackberries
1⁄2 cup water
1 cup orange juice
Pinch of sea salt
Method for Puree:
Put all ingredients into medium sauce pan except salt. Bring to a boil. Remove from heat and transfer one half of the sauce into blender. Work in two batches and be cautious as the sauce will expand from the heat and blow the top off the blender if you try to do it all at one time. Hold the cover on the blender with a towel and use pulse to blend. Add salt and serve with pancakes in place of syrup. NOTE: Sauce may be refrigerated and served cold, if you prefer.
2 SERVINGS
- Lunch Cold chicken salad with macadamia nuts, served in half a fresh melon with champagne vinaigrette
Cold Chicken Salad with Macadamia Nuts, Fresh Melon and Champagne Vinaigrette
Per serving | |
Calories | 235 |
Vit A IU | 3508 |
Vit C mg | 52 |
Vit E mg | 1.6 |
Ingredients:
2 4-oz. boneless, skinless chicken breasts or 1 can shredded chicken breast
1⁄8 cup celery, diced
1⁄8 cup sweet pickles, diced
1⁄8 cup red bell pepper, diced
1⁄8 cup seedless grapes, sliced in half
1 tsp. Dijon mustard
1 tbsp. yogurt or 2 tbsp. fresh squeezed orange juice
1⁄8 tsp. Mrs. Dash Seasoning
1 tsp. Braggs Liquid Aminos
1 melon cut in half, seeds removed.
1⁄8 cup macadamia nuts, chopped
Salt and white pepper to taste
Method for Chicken Salad:
Combine all ingredients in a medium bowl and mix well. Season with salt and white pepper to taste. Scoop chicken salad into melon halves and drizzle with vinaigrette, or serve on the side.
Champagne Vinaigrette
1 tbsp. champagne vinegar
1 tbsp. brown sugar
3 tbsp. canola oil
1 tsp. salt
1⁄2 tbsp. olive oil
1 tsp. shallots, minced
1 tsp. Dijon mustard
White pepper to taste
Method for Vinaigrette:
Combine vinegar, Dijon mustard, sugar, salt, shallots and white pepper (turn grinder a couple of times) in a medium bowl. Whisk and let stand for 5 minutes. Whisk again and slowly incorporate oil, continuing to whisk the entire time. The oil should be totally incorporated and not break at this point. Check and adjust seasoning, if necessary. Vinaigrette will keep covered in the refrigerator for 5 days (you may need to whisk it before use.) NOTE: This recipe can be doubled or tripled, as long and the ratios stay the same.
4 SERVINGS
- Dinner Pan-roasted sole, Sautéed spinach with pine nuts or cashews
Pan-Roasted Sole with Sautéed Spinach and Pine Nuts
Per serving | |
Calories | 315 |
Vit A IU | 3888 |
Vit C mg | 30 |
Vit E mg | 2.6 |
Ingredients:
6 sole, 4-6 oz. each
1⁄4 cup extra virgin olive oil
1 tbsp. parsley, chopped
1 garlic clove, chopped
Salt and freshly ground pepper
10 cups spinach, cleaned
1 lemon, cut in wedges
Olive oil for cooking
11⁄2 cups white wine
1⁄8 cup pine nuts
1 tsp. shallots, chopped
Salt and white pepper
1 cup flour
Method:
In a large bowl, mix the oil, parsley and garlic. Add salt and a good pinch of pepper. Add the fish and marinate for about 2 hours, turning often. Heat 1 tbsp. olive oil in a heavy sauté pan on high heat. Season the sole with a bit of salt and white pepper, lightly dredge the sole in flour and shake off the excess and gently lay fish in the pan. Place two pieces of sole in the pan at one time and cook for 2 minutes to achieve a golden color. Turn fish and cook for one more minute. Finish cooking all the fish and transfer to a sheet pan. Place in the oven @ 300 degrees to keep warm. Using the sauté pan—don’t wash it or clean it unless you burned the fish—on high heat, and add wine and deglaze the pan, stirring, or swirling the pan gently. When the wine comes back to a boil (approximately 15 seconds), add the shallot and cook for 1 minute. Add the spinach and cover, cooking for 1 minute, or until the spinach is wilted.
Add the pine nuts and season with salt and white pepper to taste.
To Serve:
Place wilted spinach and pine nuts at the center of the plate. Place sole over the top and spoon some cooking juice over the fish.
6 SERVINGS
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