Eat Your Heart Out: All-Fun, No-Fuss Food
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**Bestselling author, Emmy Award-winning cohost of The Good Dish and the upcoming 8** **th** **season of FOX’s hit series MasterChef Junior, and mother of four Daphne Oz shares her best tips for how to reward yourself, with 150 simply delicious recipes in a cookbook you’ll return to again and again to eat clean, feel good, and have fun doing it all!** Daphne Oz loves food. In fact, she’s built her career around this love of exploring and enjoying the world, bite after wonderful bite. But she knows first-hand how endless indulging robs you of the truly memorable moments – and makes it hard to stay healthy. On the other hand, restricting ourselves with too many rules means we stop enjoying mealtime and start missing out. With four young children and a busy career, Daphne is intimately familiar with how hard it can be to find the right balance in our health and fitness goals, especially when living a full life. In this…
Breakfast and Brunch
Magic Pancakes with Bananas, Eggs, and Yogurt
Kabocha Squash, Egg, and Quinoa Bowl
Gingersnap Granola Bars
Blueberry Oatmeal Bake
Spicy Broccoli and Feta Scramble
Hidden Veggie Waffles
Affogato Oatmeal with Coffee and Coconut Cream
Lightened-Up English Breakfast
Savory Granola with Thyme and Chile
Banana Pumpkin Muffins
6-Minute Egg over Greens with Lemony-Anchovy Dressing
Hummus and Roasted Veggie Morning Bowl
Scandi-Style Salmon Toast
Oat and Almond Piecrust
Asparagus, Leek, and Herb Quiche
Baked Pears with Yogurt and Oats
Strawberries and Cream Chia Seed Pudding
Smoothies, Juices, and Milks
Melonballer Smoothie with Cantaloupe and Bee Pollen
Blue Seas Smoothie with Blueberry and Spirulina
Clean Up Your Act Juice with Apple, Celery, and Cucumber
Chai Turmeric Smoothie
Emerald Eyes Juice with Fresh Greens and Mint
Power Up Smoothie with Pear and Peanut Butter
Pink Juice with Watermelon and Beet
Salads and Other Crunchy Green Things
Middle Eastern Egg Salad
Lentils with Pickled Grapes, Scallions, and Celery
Watercress with Apples and Manchego
Frisée with Delicata Squash and Green Goddess Dressing
Summer Market Corn, Cucumber, and Crab Salad
Faux Chickpea “Tuna” Salad
Spinach and Crispy Tofu with Curried Tahini Dressing
Poblano Chopped Chicken Salad with Creamy Cilantro-Lime Dressing
Grilled Chicken Paillard with Greek Salad
Asian Chopped Chicken Salad with Sweet Chili Soy Dressing
Grilled Radicchio and Peach Salad
Endive and Tuna with Castelvetrano Olives
Soups and Something Like Sandwiches
Egg and Chutney Crepes
Chickpea Flour Crepe Wraps
Collard Green Sandwich Wraps
Rainbow Collard Wraps with Crispy Tofu
Lentil Black Bean Burger with Vegan Chipotle Aioli
Spicy Crunchy Cauliflower Tacos with Ranch Slaw
Barbecue Mushroom Tacos with Tomatillo Salsa
Cilantro-Lime Halibut Tacos with Crunchy Cabbage Slaw
Shrimp Summer Roll Lettuce Cups
Roasted Tomato Pizza with Quinoa Crust and Gremolata
Cajun Salmon Burger
Creamy Parsnip Soup with Manchego Crisps
Chicken Soup with Lentils
Lemony Red Lentil and Carrot Soup
Easy Veggie Pho with Coconut Broth
Power Greens Soup with Charred Scallions
Quick Vegetarian Borscht with Lemon Horseradish Cream
Cucumber Melon Gazpacho
The Main Event
Sheet-Pan Teriyaki Chicken and Green Beans
Chickpea Cauliflower Coconut Curry
Sunflower Seed Pesto Pasta with Charred Zucchini
Mama’s BBQ Chicken
Sheet-Pan Miso-Glazed Sea Bass with Roasted Bok Choy
Feel-Good Turkey Meatloaf
Soy-Ginger Turkey Meatballs with Miso Sweet Potato Noodles
Sicilian-ish Bison Meatballs in Tomato Sauce
Chipotle Chicken Meatball Burrito Bowl
Chicken and Scallion Cabbage Dumplings
Crispy Tofu with Candied Brussels Sprouts
Sheet-Pan Tandoori Chicken with Broccoli
Braised Chicken Thighs with Fennel, Lemon, and Dates
Roasted Butternut Squash Pasta Bake
Crispy Chicken Strips with Sweet and Spicy Mustard
Barbecue Pulled Chicken on Crispy Smashed Japanese Yams
Vegan Spaghetti Squash Carbonara with Mushroom Bacon
Delivery Chicken with Basil, Snow Peas, and Okra
Spatchcock Chicken with Figs and Celery Root
Carrot-Ginger Shrimp Bowl
Lamb Chops with Cilantro-Peanut Chutney and White Beans
Branzino Stuffed with Red Onion, Lemon, and Oregano
Spicy Slow-Cooker Chicken Chili with Black-Eyed Peas
On the Side
Mediterranean Chicken Skewers
Peanut-Chili Chicken Skewers
Barbecue Chicken Skewers
Braised Beets and Greens with Walnuts
Roasted Broccoli Rabe and Millet with Cherries
Za’atar-Roasted Carrots and Turnips with Gremolata
Steamed Kabocha Squash Wedges with Lime Miso Sauce
Cauliflower Rice with Caramelized Onion and Hazelnuts
Harissa Sweet Potato and Squash Bake
Coconut Forbidden Rice
Meaty Greens Fried Rice
Parm-less Eggplant with Simple Tomato Sauce
Sesame-Soy Smashed Cucumbers
Crispy Roasted Butternut Squash and Quinoa with Currant Vinaigrette
Zucchini-Scallion Baked Fritters
Roasted Cauliflower with Scallions, Hazelnuts, and Dates
Snacks and Savory Bites
Chili-Garlic Japanese Yam Cubes
Sweet and Spicy Pecans with Chipotle and Cumin
Rosemary, Thyme, and Cinnamon Nut Mix
Mixed Olive Tapenade
Lemon-Fennel Ginger Tea
The Most Addictive Kale Chips
Easy Seeded Cracker Bark
Italian Roasted Chickpeas
Smoked Eggplant Dip
Easy Tomatillo Salsa (Salsa Verde)
Pico de Gallo
Vegan Chipotle Aioli
Sweet and Spicy Mustard
Chili Sesame Oil
Everyday Sunflower Seed Cheeseless Pesto
Parsley and Mint Gremolata
Herbed Yogurt Dip
Lime Miso Sauce
Simple Tahini Dressing
Curried Tahini Dressing with Turmeric and Ginger
Creamy Cilantro-Lime Dressing
Green Goddess Dressing
Crunchy Peanut Dressing
Sweet Chili Soy Dressing
Tangy Ranch Dressing
Lemon Anchovy Dressing
Dark Chocolate Raspberry Drops
Pistachio Dark Chocolate Energy Truffles
Red Berry Slab Pie
Chocolate–Almond Butter Banana Coins
Peach and Papaya “Sorbet”
Watermelon-Lime Ice Pops
Blackberry and Plum Crumble
Oatmeal Cookie Balls
Coconut Chocolate Seed Clusters
Sliced Mango and Citrus with Lime, Chile, and Smoked Sea Salt
Coconut Joy Cups
Dosa with Warm Dates, Yogurt, and Tahini
Chocolate Medjool Date Cake
Universal Conversion Chart
About the Author
Also by Daphne Oz
About the Publisher
I LOVE FOOD.
Not in the abstract, “Oh sure, I could eat” kind of way. I love food in the deeply personal, memory-making, sensory-awakening kind of way. Cooking and eating together with my favorite people is not just my jam. It’s my homemade sourdough and hand-churned, extra-salty butter, too.
If you know me from television, social media, or my other cookbooks, then you know I’m the kind of girl who really loves a great many things about good food. I love bright, crisp salads drinking up tangy shallot vinaigrette. I love caramelized roasted veggies adorned with herbs and seeds. I love rich, fatty steaks, salty and burnt at the edges. I love pasta, blessed with sun-sweetened tomatoes and savory garlic. I love fried chicken and fresh fish, simple and grilled with golden olive oil and a squeeze of lemon. I love good bread—bad bread is an abomination. And I love dessert. OMG do I love dessert.
My all-time favorite meals have been eaten on paper plates . . . or perhaps no plates at all. Picnics while traveling in new lands cannot be beat. Fresh, flavorful food tops fussiness for me one hundred out of one hundred times, but every great bite is a chance to educate myself and my palate. I like simple, traditional food. I like food fusion. I like familiar comfort and exotic exploration. I’ll try just about anything once. Because for me, great meals are life-affirming moments to be collected and savored—especially when a few good, simple ingredients are all you need to get just that.
So yes, food is pure pleasure for me. It lets me engage with the world in a real, adventurous, delicious way I crave. But it’s obviously also fuel. I need energy to keep up with my kids—and my husband, and work, and friends, and everything else on my plate! I want to celebrate at every meal and feel good in my skin, too—so my clothes fit well and it’s easy to get dressed in the morning, but also so I take on my day feeling confident and strong. And I think it almost goes without saying: I don’t really do the whole deprivation thing. I know from experience that when we focus on how not to eat, we miss the mark—for health and for happiness. For myself and for anyone reading this book, I want to make it easier to know how to eat—and to enjoy it all!
If the point of being healthy is to look as good on the outside as you feel on the inside, then I’d say it’s paramount that happy eating stays front and center. These pages are filled with food that nourishes and heals as it delights. Recipes that keep things simple and special. Rules of the road that rely on intuition—what makes sense and feels good long-term—not guesswork and gimmicks. Because if you’re anything like me, your plate is already full, and figuring out how to eat and live well is on a long list of daily to-dos. So let’s make it easy.
My goal with this book is to share how I cook and eat—with glee and gusto and fun—and still take good care of myself and my family.
Because food and wellness are central to how I enjoy my life, you might be wondering how I juggle this passion for the sensorial delight of yummy bites with the obvious fact that not all delicious foods are “good” for you. How could I commit to—and write a book about—a way of eating that is in some ways restrictive and still feel like I get to enjoy the eating experiences that are important to me? This book is about sharing with you the strategies, the recipes, and above all, the mindset that lets me keep everything I love on the menu. Because people who live for the perfect bite need rules of the road, too—so that when we enjoy, we can enjoy deeply, never feel deprived, and find a happy, healthy balance that works.
Allow me to explain.
My day job guarantees I will never be at a loss for delicious ways to indulge. Cooking and eating together as a family is my favorite activity, but with four wildly wonderful (and wonderfully wild!) children always on the go, there has been much more speed-eating and picking at the kids’ leftovers than I would care to admit. Combine back-to-back pregnancies, long days on set surrounded by perfect bites and easy treats at every turn, and my general willingness to make cookie dough at pretty much any hour of the day, and you won’t be surprised to learn I wasn’t looking or feeling my best. Whenever I would try to rein it in, to regain some balance so that my indulging could feel like a choice that was special and meaningful instead of constant, the pendulum swing to “clean eating only” felt punitive, all consuming, and, well, hard! Did it have to be this hard??
I needed to find a way to maintain my full-time love of food but balance it with a reset now and then in a way that wouldn’t disrupt my life, make me feel like I was missing out, or take the pleasure out of my meals.
I have always believed that food can and should be medicine, both physical and emotional. Great food feeds our bodies and our souls. I am not a nutritionist, but I have studied nutrition extensively and am a certified holistic health counselor and natural foods chef. More than relying on calories or grams of fat or carbohydrates alone to guide me, I pay close attention to the results of what I eat. How are my clothes fitting? How are my energy levels? How’s my digestion? How’s my skin? How’s my attitude? If I regularly have energy to work out, am sleeping enough, prioritizing fun and connection; if I’m proactively listening to my body and working smarter not harder; if I am comfortable and confident in my skin . . . this is what living well feels like. That is what I’m aiming for.
For the most part, I like healthy food with indulgent twists or comfort classics made a bit lighter. That’s how I enjoy eating. That’s my maintenance strategy. Over the years and out of personal necessity, I have become versed in the art of nourishing Rubenesque honeys who love to cook, love to eat, and would love to be able to breathe a little easier in their jeans. If you’re looking for a killer recipe for lightened-up turkey meatloaf with hoisin glaze or oatmeal coconut chocolate chip cookies, allow me to humbly recommend my last two books, The Happy Cook and Relish, where I shared my favorite recipes for celebrating a healthy balance at every meal.
But in order to press the reset button in those periods of my life when I felt overwhelmed and in need of an extra boost—so I could truly savor my meals long-term and still feel strong and happy in my skin day in and day out—I adopted a simple strategy. It’s nothing revolutionary, but it’s simple enough to stick with (even for me!), and it really works.
In reset mode, I eat whatever I please two days a week—usually on the weekends. And during the other five days, I eat clean using the following easy-to-remember rules: No gluten. No refined sugar. Limited dairy (choosing goat and sheep milk products). Simple. Oh, there’s just one more thing: it still has to be delicious.
Whether you’re looking to lose weight, reestablish healthy habits (or break bad ones), or just free up a little headspace that can get bogged down with constant negative self-talk, self-defeating patterns, and food fear that has no business being in your crazily delicious life, this is a formula that works.
My biggest realization was that a few very simple rules are the keys to intuitive, relaxed, clean eating and ultimate, long-term success. I needed a strategy for when I wanted to lose a few pounds or break any dependency I was feeling (on gluten, on sugar, and so on), one that could be as straightforward and enjoyable as the way I like to eat the rest of the time. I was looking for a guidebook that would be filled with sumptuously clean recipes I could count on to satisfy these same demanding taste buds of mine while helping me achieve my goals—and not make the process a second, third, or fourth job I really didn’t need. And since I couldn’t find that book on any shelf, I decided to write it.
WHAT I LEARNED ALONG THE WAY
Once it’s not a stressful, complicated decision every time you’re trying to figure out what to eat, you can finally relax and enjoy yourself on your lighter days as much as you do on your indulgent ones. Keeping it simple and enjoyable not only keeps you confident that you know how to make good choices, it makes you want to make them—which is the most likely way that you’ll actually follow through.
Primarily, I’ve based the simple “food rules” in this book on what I’ve done to achieve the easiest, most sustainable weight loss in my body. This is how I eat when I need to get back to an equilibrium where my body feels best, whether that’s after pregnancy, after a few weeks with too much stress or too much fun, after vacation, or just generally to reset. I also want everything in this book to be something you can sink your teeth into and deeply enjoy without ever feeling guilty or like you’re sacrificing. I want to show the abundance of foods that truly free the eater by making healthy meals easy, fulfilling, and obvious. And ultimately, the food in this book is delicious, so it doesn’t really matter that it’s healthy. You win either way!
WHEN DO YOU USE THIS PLAN?
I use this plan five days a week, for as long or as little time as I like, whenever I need to reboot good habits and rebalance my body. This book features many of the meals I ate to lose—healthfully, at my own pace—the fifty pounds I gained while pregnant with my fourth baby, Gigi, and I’ve found them equally valuable since then when I’ve been thrown off course by too much stress or too much celebrating or just letting bad routines take hold.
I usually follow this plan on the weekdays and use the weekends as a time to indulge a bit more. That’s often when we linger over meals as a family or have friends over, and I love being able to luxuriate in these moments and then jump right back on my plan on Monday. The beauty of this system is it’s totally sustainable and keeps the pleasure of eating delicious food front and center even while prioritizing your health.
OKAY, SO TELL ME THE RULES AGAIN?
NO GLUTEN. I really love bread, so skipping gluten is not my favorite part of this equation. But I have to admit, when I remove it from my days, my thinking is clearer, my digestion is better and bloating disappears, my skin glows more readily, my mood is more regulated, and I sleep better. And—likely because it makes it that much easier not to be tempted by the many delicious foods that contain gluten (bread, cake, baked goods, burritos, and so on)—removing gluten from my eating to make room for more nutrient-dense, filling, and protein- and fiber-rich foods is one of the most effective ways I see results in terms of fat loss and lean muscle build. With the exception of some gluten-free breads I’ll use for fast, open-faced sandwiches in a pinch, when following this plan, I steer clear of baked goods and other processed items that are gluten-free but still not exactly healthy. In general, avoiding processed, packaged foods is my goal. (I include a few of my favorite bread alternatives in this book—check out the Soups and Something Like Sandwiches chapter!)
NO REFINED SUGAR. In other words, I still eat fruit, but I skip the sugar packets. Although I use honey and maple syrup all the time in my regular cooking and love many of their benefits, I also left them out of this book. When I need to sweeten one of these recipes, I rely primarily on date syrup. I think you’ll see why once you’ve tasted it. It is made from pureed dates—and that’s it. You can buy date syrup online or at most health-food stores and supermarkets, but I’ve also included a recipe to make your own. Very occasionally, when a recipe requires a dry sweetener to really nail the mark, I use coconut sugar—an unrefined sweetener made by boiling and dehydrating coconut palm sap.
LIMITED DAIRY. When needed, I use a small amount of goat or sheep milk products, since many people with allergies and inflammation from cow’s milk can tolerate these alternative sources well. Eggs don’t count here, and I eat them regularly.
TAKE THE WEEKEND OFF. I usually choose to use the weekend, but whatever two days of the week are going to be most impactful for you and help fuel your resolve to eat well the rest of the time, take them! Savor the chance to linger over meals with an extra glass of wine or get your favorite fresh-baked pastry. The goal is living well, and treating yourself is a critical step in the process!
WHY NO GLUTEN?
I remove gluten when following this plan for two reasons. Number one, gluten is a protein that many of us struggle to properly digest or experience some inflammatory response to. The more we can reduce inflammation in the body, the more we promote healthy aging, healthy detoxification, and healthy healing—all of which are helpful for the kind of longevity I’m looking to achieve!
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|Epub||April 28, 2022|
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