3 Easy Dr Oz Show Recipes from October 2019

In today's health-conscious world, finding delicious recipes that are also good for you can sometimes feel like a quest. Fortunately, television shows like "The Dr. Oz Show" often feature segments dedicated to promoting wellness through diet. In October 2019, the show aired several mouth-watering recipes designed to support health and vitality. Here, we'll delve into three such recipes from that episode, providing you with easy-to-follow instructions, nutritional benefits, and some tips to make your cooking experience even more enjoyable.

The Mediterranean Spinach Salad

Salads are a fantastic way to incorporate a variety of nutrients into your diet. The Mediterranean Spinach Salad, as seen on the Dr. Oz Show, combines the heartiness of spinach with the fresh flavors of the Mediterranean, offering a delightful mix of textures and tastes.

Ingredients:

• 4 cups fresh spinach leaves
• ¹⁄₂ cup cherry tomatoes, halved
• ¹⁄₄ red onion, thinly sliced
• ¹⁄₄ cup Kalamata olives, pitted
• ¹⁄₄ cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• A handful of pine nuts (optional)

Instructions:

1. In a large bowl, combine the spinach, cherry tomatoes, red onion, olives, and feta cheese.
2. For the dressing, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper in a small bowl.
3. Toss the salad with the dressing until well coated.
4. Optionally, toast pine nuts in a dry skillet over medium heat until golden, and sprinkle over the salad before serving.

🍅 Note: This salad is rich in antioxidants and healthy fats, supporting heart health and providing a flavorful way to get your greens.

Quinoa and Black Bean Burger

The Quinoa and Black Bean Burger offers a protein-packed alternative to traditional meat burgers, perfect for both vegetarians and meat-eaters looking to diversify their diet.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• ¹⁄₂ small onion, finely chopped
• 2 garlic cloves, minced
• ¹⁄₂ teaspoon cumin
• ¹⁄₄ teaspoon smoked paprika
• Salt and pepper to taste
• 1 egg, beaten (or flax egg for vegan)
• ¹⁄₄ cup breadcrumbs
• Olive oil for cooking

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a food processor, pulse the black beans until coarsely chopped. Be careful not to overprocess; you want some texture.
3. Transfer the beans to a large mixing bowl. Add cooked quinoa, onion, garlic, spices, salt, pepper, egg, and breadcrumbs. Mix until the ingredients are well combined.
4. Form the mixture into patties. If it’s too wet, add more breadcrumbs. If too dry, add a bit of olive oil or water.
5. Heat a skillet over medium heat with a little olive oil. Cook each patty for about 4-5 minutes on each side or until they form a crust.
6. Finish by baking in the preheated oven for 15-20 minutes to ensure they’re cooked through.

Lemon Garlic Shrimp Pasta

Shrimp pasta dishes are always a hit, and this recipe from Dr. Oz adds a healthy twist with the simplicity of lemon and garlic, creating a light yet flavorful dish.

Ingredients:

• 8 oz pasta (whole grain or gluten-free for a healthier option)
• 1 lb large shrimp, peeled and deveined
• 4 garlic cloves, minced
• Juice and zest of 1 lemon
• ¹⁄₂ cup low-sodium chicken or vegetable broth
• ¹⁄₄ cup fresh parsley, chopped
• Salt and black pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Cook pasta according to package instructions, then drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add garlic and sauté until fragrant but not burnt.
3. Add the shrimp to the skillet, cooking until they turn pink, about 2-3 minutes per side.
4. Pour in the broth, lemon juice, and zest, bringing it to a simmer. Let it cook for another couple of minutes.
5. Add the cooked pasta to the skillet, tossing everything together. Season with salt, pepper, and sprinkle with parsley.
6. If the dish seems too dry, add a bit more broth or a splash of pasta water.

These recipes from the October 2019 episode of the Dr. Oz Show offer a refreshing take on healthy eating. Each dish not only promises delicious flavors but also focuses on incorporating ingredients known for their health benefits. From the nutrient-packed salad to the protein-rich burger and the fresh, citrusy pasta, you can enjoy meals that support your wellness journey. Remember, cooking can be a form of self-care, providing nourishment for both the body and the soul.

Can I substitute ingredients in these recipes?

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Absolutely! Feel free to substitute ingredients based on your dietary needs or preferences. For instance, use chickpeas in place of black beans, or try different herbs like basil instead of parsley in the shrimp pasta.

Are these recipes suitable for meal prep?

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Yes, the Quinoa and Black Bean Burger can be made in bulk and frozen. The Mediterranean Salad is best prepared fresh, but components like the dressing can be made ahead. The Lemon Garlic Shrimp Pasta, if leftovers are stored correctly, can last in the fridge for a couple of days.

How can I make these recipes vegan?

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For the Quinoa Burger, use a flax egg instead of a regular egg. For the Lemon Garlic Shrimp Pasta, substitute shrimp with mushrooms or vegan shrimp. The Mediterranean Salad is already vegan if you omit or substitute the feta with a vegan cheese.