Recipes Archives | Dr. Stephen Gullo

Category Archives: Recipes

Broccoli Soup

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Serves 6

At only 24 calories a cup, this soup is a nutrient-rich, satisfying alternative to creamed soups.

2 tablespoons vegetable oil
1 onion, peeled and finely chopped
3 garlic cloves, peeled and chopped
1 teaspoon dried marjoram or 1 tablespoon fresh
1 teaspoon dried thyme
1/8 teaspoon nutmeg
2 celery stalks, finely chopped
2 scallions, trimmed and coarsely chopped
1 1/2 pounds broccoli, washed and separated into florets and stems
6 cups vegetable stock or water
2 tablespoons minced fresh dill
Salt
Black pepper

1. Warm the oil in a large stockpot over medium heat. (Don’t let the oil get so hot that it smokes.) Add the onion and cook until it is translucent, then add the garlic, marjoram, thyme, and nutmeg. Sauté 3 minutes. Add the celery and scallions and cook 5 minutes. Add the broccoli stems and the stock, cover, and simmer 30 minutes.

2. Add the broccoli florets and cook 2 minutes. Remove from the heat and blend in a food processor or blender, adding the dill as it’s blending. Season with salt and pepper and serve.

Cauliflower Pizza

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Everybody loves pizza! However, they’re usually packed with unnecessary calories and are pretty much against most of our weight loss strategies. The good thing is we don’t have to completely give up on this delicious food. Like what I always say: SUBSTITUTE, do not eliminate. This recipe substitutes the unhealthy ingredients of pizza so you can enjoy it guilt free.

1/3 large head cauliflower or 2 cups cauliflower crumbles
1/4 cup grated parmesan cheese
1/2 teaspoon dried oregano
1/2 teaspoon garlic
2 eggs
1/2 cup shredded part skim mozzarella

1. Break the cauliflower into florets and pulse until fine. Microwave uncovered for 2 minutes, lay out on a paper towed covered tea towel, and set aside to cool.
2. Preheat oven to 400 and line a baking sheet with parchment.
3. In a medium size bowl, lightly beat the eggs, add oregano, garlic powder, and salt and pepper to taste, and fold in parmesan.
4. Wring out all the moisture you can from the steamed cauliflower, add to egg mixture, and fold together. Roll out onto the baking sheet and form a 9’ circle pizza crust.
5. Bake for 20 minutes.
6. Remove from the oven and add sugar-free sauce and mozzarella.
7. Return to the oven and bake for additional 10 minutes.

Baked Salmon Steaks

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Baked Salmon Steaks

Serves 6

This elegant fish recipe is a snap to prepare and provides ample amounts of heart-healthy omega-3 fatty acids.

2 tablespoons olive oil
1 large onion, sliced
3 garlic cloves, minced
2 lemons, sliced
1 bunch fresh dill, minced
2 tablespoons finely chopped parsley
½ teaspoon black pepper
½ teaspoon salt
4 3- to 4-ounce salmon steaks

  1. Preheat the oven to 400°F.
  2. In a bowl, combine the oil, onion, garlic, lemons, dill, parsley, pepper, and salt. Place half of this mixture in a long baking dish, place the salmon steaks on top, then sprinkle the remaining mixture on the fish. Bake 30 to 40 minutes, or until the fish is opaque all the way through.

Peach Smoothie

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Fruit smoothies are a nutritious way of satisfying your ice cream cravings and getting your needed allotment of fruit. They can be made with just about any fruit and are a wonderful quick dessert on hot summer nights. For added calcium and protein, add 1/4 cup plain or flavored low-fat yogurt.

2 peaches, peeled and pitted
1 banana
1/4 teaspoon vanilla extract
Dash of ground nutmeg

1. Crush about 1/2 cup of ice (about 6 cubes) in a blender.
2. Add the other ingredients and blend until smooth

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.

Herb Dressing for Greens

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Herb Dressing for Greens

Makes 3 cups

This herb dressing works well over hot or cold green vegetables.

  • 1 pound soft tofu
  • 1 ½ cups water
  • 2 tablespoons canola oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons chopped dill
  • 1 tablespoon dried mustard
  • 1 tablespoon chopped basil
  • 1 tablespoon chopped fresh mint
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste

In a blender or food processor, combine all the ingredients. Blend until smooth and well mixed. This can be refrigerated for up to 5 days.

Poached Apples and Pears with Berry Sauce

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Poached Apples and Pears with Berry Sauce

Serves 4

This recipe is a nice way of making your daily fruit serving into an elegant and delicious dessert. It will also work without the berries during times of the year when berries are not in season.

4 cups apple or apple-raspberry juice

1 cup finely chopped strawberries or raspberries

2 lemon slices

1 1-inch cinnamon stick

½ teaspoon vanilla extract

2 whole golden or red Delicious apples, peeled

2 whole Bosc pears, peeled

  1. In a medium saucepan, combine the apple juice, berries, lemon slices, cinnamon stick, and vanilla extract. Bring to a boil over high heat, then reduce to a simmer. Add the apples and pears, cover, and cook 12 minutes. The fruit is done when a fork slides easily into the flesh. Remove the fruit with a slotted spoon and set aside in a covered dish to keep warm, or bring to room temperature and chill.
  2. Continue cooking the juice and berries until the liquid is reduced to a thick sauce, about 25 minutes. Divide the fruit among 4 plates and drizzle the sauce over each serving.

Low-Fat Tomato Sauce

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This tomato sauce isn’t just for pasta. Try it over fish, chicken cutlets, or even lightly sautéed vegetables. For a slightly heartier sauce, add some chopped green or red peppers and some sliced mushrooms along with the spices.

1 tablespoon olive oil
½ teaspoon dried thyme
1 small onion, finely diced
Dry white vermouth or red wine (optional)
2 garlic cloves, minced
1 whole bay leaf
1 28-ounce can whole tomatoes in juice
2 teaspoons dried basil
1 teaspoon chopped parsley
Salt and pepper, to taste

  1. Heat the oil in a medium saucepan over low heat. Swirl it around so the bottom is coated with oil and then wipe up the excess with a paper towel. Add the onion and cook over medium heat until golden, about 5 minutes.

  2. Add the garlic and cook 2 minutes.

  3. Add the bay leaf, basil, parsley, and thyme. Cook 2 minutes. If the herbs are sticking to the pan, you can add just a splash of dry white vermouth or red wine.

  4. Add the tomatoes and their juice. As they simmer, break the tomatoes into pieces with a spoon. Add the salt and pepper. Reduce the heat to low and let simmer partially covered for 20 minutes. Remove the bay leaf, taste, and adjust the seasoning as desired.


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