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Sneak Peek! 2 Week Beautiful Skin Diet by Dr. Asarch

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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