Are you tired of sacrificing flavor for nutrition? Look no further! As a busy professional, TV host, and mom, Daphne Oz knows that it can be challenging to find healthy recipes that are both delicious and easy to make. But with her new cookbook, you’ll have access to 20 mouthwatering recipes that will satisfy your cravings while nourishing your body.
From hearty breakfast bowls to flavorful dinner dishes, these recipes are perfect for anyone looking to upgrade their meal game. Whether you’re a vegan, gluten-free, or simply trying to eat more intuitively, Daphne’s recipes have got you covered. In this article, we’ll take a closer look at some of the amazing recipes from her cookbook and share our favorite tips and tricks for making healthy eating a breeze.
Roasted Vegetable Quinoa Bowl
Experience the perfect blend of nutty quinoa, tender roasted vegetables, and tangy flavor in this wholesome bowl. A great option for a quick and easy dinner or lunch.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: feta cheese, chopped fresh parsley or other herbs for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using 2 cups of water.
3. Toss sweet potato, bell pepper, zucchini, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 30-35 minutes or until tender.
4. Fluff cooked quinoa with fork and divide into bowls.
5. Add roasted vegetables to the quinoa bowls and garnish as desired.
Cooking Time: 40-45 minutes
Avocado and Chickpea Salad
This refreshing salad combines the creaminess of avocado with the nutty flavor of chickpeas, perfect for a light and satisfying lunch or dinner. With only a few ingredients, you can whip up this deliciousness in no time!
Ingredients:
– 2 ripe avocados, diced
– 1 (15 oz) can chickpeas, drained and rinsed
– 1/4 cup red onion, thinly sliced
– 2 tablespoons fresh lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, and red onion.
2. Squeeze the lemon juice over the top and toss gently to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 5 minutes
Serve: Immediately, or refrigerate for up to 2 hours before serving.
Lemon Garlic Salmon with Asparagus
Elevate your dinner game with this bright and flavorful recipe that combines the sweetness of salmon with the tanginess of lemon and the earthiness of asparagus. This dish is perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 1 tsp olive oil
– Salt and pepper to taste
– 1 pound fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle with lemon juice, garlic, and olive oil. Season with salt and pepper.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. Toss asparagus with a pinch of salt and pepper. Spread on the baking sheet with salmon.
7. Roast for an additional 8-10 minutes or until asparagus is tender.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos Recipe
Discover the perfect fusion of sweet and savory with this delicious recipe that combines roasted sweet potatoes, black beans, and crunchy tacos.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Shredded cheese (optional)
– Salsa, avocado, cilantro, and other toppings of your choice
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 5 minutes.
4. Add the cumin, salt, and pepper to the skillet and stir to combine.
5. Mash the roasted sweet potatoes in a bowl and add the black beans, onion mixture, and a pinch of salt and pepper. Mix well.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the tacos by spooning the sweet potato-black bean mixture onto a tortilla, followed by your desired toppings.
Cooking Time: 1 hour 15 minutes
Greek Yogurt Pancakes with Honey
These fluffy Greek yogurt pancakes are infused with the tanginess of yogurt and sweetness of honey, making them a perfect breakfast or brunch option. The addition of honey takes these pancakes to the next level, adding a touch of warmth and comfort.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup Greek yogurt
– 1 large egg
– 2 tablespoons honey
– Unsalted butter, melted (for greasing the pan)
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In another bowl, whisk together Greek yogurt, egg, and honey until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat. Grease with melted butter.
5. Using a 1/4 cup measuring cup, scoop the batter onto the pan.
6. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 8-10 minutes
Spinach and Feta Stuffed Chicken
Elevate your chicken game with this creamy, savory, and utterly delicious recipe! Spinach and feta stuffed chicken is a perfect blend of Mediterranean flavors and American comfort food.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1 lemon slice for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix spinach, feta, garlic, and salt.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Drizzle the tops with olive oil and season with pepper.
6. Bake for 30-35 minutes or until cooked through.
Cooking Time: 30-35 minutes
Turmeric Lentil Soup
A hearty and nourishing soup that combines the warmth of turmeric with the comforting texture of lentils.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1/2 teaspoon cumin
– Salt and pepper, to taste
– Optional: spinach leaves, lemon wedges, and crusty bread for serving
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, turmeric, cumin, salt, and pepper. Stir well to combine.
3. Pour in the water or broth and bring to a boil.
4. Reduce heat, cover, and simmer for 30-40 minutes, or until the lentils are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with spinach leaves and lemon wedges if desired.
Cooking Time: 45 minutes
Berry Chia Seed Pudding
This refreshing dessert is a perfect blend of sweet berries and nutty chia seeds, packed with fiber and omega-3 goodness. With just a few simple ingredients, you can create a healthy treat that’s perfect for snacking or as a topping for oatmeal or yogurt.
Ingredients:
– 1/2 cup chia seeds
– 1 cup mixed berries (fresh or frozen)
– 1 tablespoon honey
– 1 tablespoon plain Greek yogurt
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and honey.
2. Add in the Greek yogurt, vanilla extract, and salt. Stir until well combined.
3. Spoon the mixture into individual serving cups or jars.
4. Top with mixed berries (fresh or frozen).
5. Refrigerate for at least 30 minutes to allow the chia seeds to soak and the flavors to meld.
Cooking Time: None! Simply refrigerate and enjoy.
Zucchini Noodles with Pesto
This recipe is a great way to enjoy the flavors of pesto without the carbs. By using zucchini noodles, you’ll not only save calories but also get a boost of vitamin C and potassium.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– 2 tablespoons olive oil
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 2-3 minutes, until slightly softened.
4. Stir in the pesto and cook for an additional minute.
5. Season with salt to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 5-7 minutes
Baked Turkey Meatballs with Marinara
Elevate your mealtime with these savory turkey meatballs baked to perfection and served with a rich marinara sauce. This easy recipe is perfect for weeknights or special occasions.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 1 jar marinara sauce (homemade or store-bought)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape the mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the meatballs and bake for 18-20 minutes or until cooked through.
5. While the meatballs are baking, heat the marinara sauce according to package instructions.
6. Serve the baked turkey meatballs with warm marinara sauce.
Cooking Time: 18-20 minutes
Quinoa Stuffed Bell Peppers
A flavorful and nutritious recipe that combines the nutty taste of quinoa with the sweetness of bell peppers.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, cooked and mashed
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, mix cooked quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with aluminum foil.
6. Bake for 30 minutes. Remove foil and bake an additional 10-15 minutes, or until peppers are tender.
7. Top with shredded cheese (if using) and serve warm.
Cooking Time: 40-45 minutes
Coconut Curry Cauliflower Rice
This recipe combines the creaminess of coconut milk with the warmth of curry spices, all wrapped up in a nutritious cauliflower rice dish. Perfect for a quick and easy side or main course.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 onion, diced
– 1 teaspoon of grated fresh ginger
– 1 tablespoon of curry powder
– 1/2 teaspoon of turmeric
– 1/4 teaspoon of cumin
– 1 can of full-fat coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 3-4 minutes, or until softened.
5. Add the grated ginger, curry powder, turmeric, and cumin to the skillet. Cook for 1 minute, stirring constantly.
6. Stir in the coconut milk and bring the mixture to a simmer.
7. Add the cauliflower “rice” to the skillet and cook for 5-7 minutes, or until tender and lightly browned.
8. Season with salt and pepper to taste.
9. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Almond Butter Banana Smoothie
This smoothie is a delicious blend of sweet bananas, creamy almond butter, and refreshing milk. Perfect for a quick breakfast or post-workout snack.
Ingredients:
– 2 ripe bananas
– 2 tbsp almond butter
– 1 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tsp vanilla extract
– Pinch of salt
– Ice cubes (optional)
Instructions:
1. In a blender, combine the bananas, almond butter, almond milk, Greek yogurt, and vanilla extract.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add a pinch of salt and blend for an additional 10-15 seconds.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately. You can add ice cubes if you prefer a thicker texture.
Cooking Time: 2 minutes (blending time only)
Grilled Shrimp and Mango Salsa
Elevate your summer gatherings with this sweet and savory combination of grilled shrimp and fresh mango salsa.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons freshly squeezed lime juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lime juice, garlic, salt, and pepper.
3. Add the shrimp to the marinade and let it sit for 10-15 minutes.
4. Grill the shrimp for 2-3 minutes per side, or until they’re pink and cooked through.
5. Meanwhile, combine mango, red onion, jalapeño, and cilantro (if using) in a separate bowl.
6. Serve the grilled shrimp with the fresh mango salsa spooned over the top.
Cooking Time: 15-20 minutes
Dark Chocolate Avocado Mousse
Experience the perfect blend of healthy fats and decadent chocolate in this unique dessert. This mousse is surprisingly light, yet packed with flavor.
Ingredients:
– 3 ripe avocados
– 1 cup dark chocolate chips (at least 70% cocoa)
– 1/2 cup heavy cream
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados, then place them in a blender or food processor.
2. Add the dark chocolate chips, heavy cream, honey, and vanilla extract to the blender.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Pour the mousse into individual serving cups or a large serving dish.
5. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: None, as this dessert requires no cooking!
Herbed Farro and Roasted Veggies
This hearty side dish combines nutty farro with a medley of roasted vegetables, infused with fresh herbs for added depth of flavor. Perfect for accompanying your favorite main course or as a satisfying vegetarian meal.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, peeled and chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 1 red bell pepper, seeded and chopped
– 2 sprigs fresh rosemary, chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook farro according to package instructions using water or broth.
3. In a large bowl, toss together olive oil, onion, garlic, carrots, bell pepper, rosemary, and thyme.
4. Spread the vegetable mixture on a baking sheet and roast for 25-30 minutes, or until tender.
5. Fluff cooked farro with a fork and mix with roasted vegetables.
6. Season to taste with salt and pepper.
Cooking Time: 35-40 minutes
Baked Apple Cinnamon Oatmeal
Warm up your morning with this comforting baked oatmeal recipe, infused with the sweetness of apples and the warmth of cinnamon.
Ingredients:
– 1 cup rolled oats
– 1/2 cup chopped apple (such as Granny Smith)
– 1/4 cup brown sugar
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/2 cup milk (dairy or non-dairy)
– 1 large egg
– 1 tablespoon melted butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, combine oats, chopped apple, brown sugar, cinnamon, and salt.
3. In a separate bowl, whisk together milk, egg, and melted butter.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Transfer the mixture to a 9×13-inch baking dish and bake for 25-30 minutes, or until the oatmeal is set and lightly golden brown.
6. Serve warm, topped with additional chopped apple and cinnamon if desired.
Cooking Time: 25-30 minutes
Mediterranean Hummus Wrap
A flavorful and healthy wrap filled with creamy hummus, crunchy vegetables, and savory meats.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– 1/2 cup mixed greens
– 1/2 cup sliced cucumber
– 1/2 cup sliced bell peppers
– 2 slices cooked turkey breast or chicken
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a blender, combine chickpeas, tahini, garlic, lemon juice, and olive oil. Blend until smooth.
2. Spread the hummus on the tortilla, leaving a small border around the edges.
3. Top with mixed greens, cucumber, bell peppers, turkey breast or chicken, and feta cheese (if using).
4. Roll up the wrap tightly and slice in half.
5. Serve immediately.
Cooking Time: 10 minutes
Spicy Black Bean Burgers
Elevate your burger game with these flavorful and nutritious Spicy Black Bean Burgers. Made with cooked black beans, oats, and a hint of spice, these patties are perfect for a quick dinner or lunch.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon chili powder
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the black beans using a fork or a potato masher.
3. Add the oats, onion, garlic, chili powder, cumin, smoked paprika, salt, and pepper to the bowl. Mix until well combined.
4. Divide the mixture into 4-6 portions, depending on desired patty size. Shape each portion into a ball and flatten slightly.
5. Cook the patties for 3-4 minutes per side, or until they’re crispy and golden brown.
Cooking Time: 8-10 minutes
Pumpkin Spice Protein Bites
These bite-sized treats are perfect for a post-workout snack or a healthy dessert option. Made with pumpkin puree, protein powder, and warm spices, they’re a tasty way to get your daily dose of nutrition.
Ingredients:
– 1 cup rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup pumpkin puree
– 1 scoop vanilla protein powder (approx. 25g)
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a medium bowl, mix together oats, peanut butter, pumpkin puree, protein powder, and honey until well combined.
3. Add cinnamon, nutmeg, and salt. Mix until smooth.
4. Scoop tablespoon-sized balls onto the prepared baking sheet, leaving about 1 inch of space between each bite.
5. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Summary
Get inspired to cook healthy and delicious meals with these 20 recipes from Dr. Daphne Oz! From quinoa bowls to tacos, salads to smoothies, and even desserts, this collection has something for everyone. Try roasted vegetable quinoa bowl, avocado and chickpea salad, or sweet potato and black bean tacos. Or, indulge in Greek yogurt pancakes with honey, spinach and feta stuffed chicken, or dark chocolate avocado mousse. Whether you’re looking for a quick breakfast, a healthy lunch, or a satisfying dinner, these recipes will guide you towards a balanced and flavorful diet.