August 2016 | Dr. Stephen Gullo

Monthly Archives: August 2016

Blender Gazpacho

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Blender Gazpacho
Serves 6 to 8

Gazpacho is the ultimate summer soup—easy to make, easy to store, and delicious served chilled right from the refrigerator.

1 ½ pounds ripe tomatoes, peeled (6 to 7)
3 to 4 cups tomato juice or 1 22-ounce can plum tomatoes and 6 ounces tomato juice
2 garlic cloves, peeled
1 small onion, chopped
1 small cucumber, peeled and coarsely chopped
1 carrot, coarsely chopped
1 green pepper, seeded and coarsely chopped
2 parsley sprigs, coarsely chopped
4 tablespoons chopped fresh basil
Juice of 1 lemon
Salt and black pepper, to taste

1. Submerge tomatoes in boiling water for 1 minute; remove and peel.
2. Blend together all the ingredients in a blender until smooth.
3. Chill for several hours if possible. Adjust the seasonings to taste.
(The soup will keep in the refrigerator for 2 to 3 days.)

Substitute, Don’t Eliminate

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Many dieters fall into the trap of not eating anything to lose weight. What many forget is the fact that our body needs to be fed; it needs to have enough nourishment in order for it to function well. Many also believe they can achieve their weight loss goals through willpower and portion control. Willpower or portion control, however, isn’t enough. This technique even poses the danger of “overconsumption.” That is why I have been a strong advocate of food substitution. The key is to find healthier, better substitutes for the foods that we have a tendency to abuse.

Below are some good food substitutes to help guide you.

Avocado instead of mayonnaise: If you’re looking for something creamy to spread on a sandwich, avocado is a good substitute for you. Per tablespoon, avocado contains half the fat of low-fat mayonnaise and half the calories. It’s a healthy source of fiber, folate, niacin, and vitamins B6 and K, too!

Oatmeal instead of granola: Half-cooked serving of Quaker Steel Cut Oats contains only 150 calories, 2.5 grams of fat, and 1 gram of sugar. Compare that to a half-cup serving of Quaker’s Apple, Cranberry, and Almond Granola which contains 200 calories, 5 grams of fat, and 13 grams of sugar.

Cafe Americano instead of latte: Coffee is a great source of antioxidants, especially when consumed straight. If black coffee is not your thing, you can add a little low-fat milk, honey, or cinnamon. You still save hundreds of calories over a latte.

Spaghetti squash instead of white pasta: Trust me, it’s still as delicious! Spaghetti squash is a good low-calorie, high-fiber replacement. It helps you save around 200 calories. Plus it’s a generous source of vitamin C, folate, and magnesium.

Kale chips instead of potato chips: For just 84 calories, you get a cup and a half of kale chips, whereas the same amount of potato chips can cause you 200 calories. Kale is also a good source of vitamins A and C, calcium, and folate.

The above are just some of the many healthier food substitutes available. Be creative. Try healthier recipes. Don’t be afraid to let go of the unhealthy habits you’re in.

Green Beans with Sauteed Mushrooms

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Green Beans with Sauteed Mushrooms

Serves 4

Mushrooms and green beans are a classic mix that goes well with almost any meal. For added crunch, sprinkle in some slivered almonds.

¾ pound green beans
1 tablespoon olive oil
2 small garlic cloves, chopped
2 teaspoons chopped fresh basil
¼ teaspoon salt
Dash of Tabasco (optional)
1 cup sliced mushrooms
Dry white vermouth (optional)

1. Trim the ends off the beans and place in a steamer over about an inch of water. Cover and cook for 10 to 15 minutes, or until bright green and tender.

2. Heat the oil in a saucepan. Sauté the garlic, basil, salt, and Tabasco, if using, for a minute or two. Add the mushrooms and continue cooking, stirring occasionally, for 4 to 5 minutes, or until the mushrooms just begin to release their liquid. (If the mushrooms stick to the pan, you can add a dash of vermouth.)

3. Add the beans and mix well.


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