The following sample recipes are taken from Dr. Joe's Man Diet book. Following his instructions, the average male can lose 15-20 pounds, drop bad cholesterol 20% and watch your blood sugar free-fall in just 12 weeks.
FAST TRACK FRITTATA
March 15, 2023
Cuisine
Italian
Quick-to-make and super nutritious, this balanced option will put you on the fast track to a sustainable, high-energy day in no time. Vary your veggies, cheeses and herbs according to your preference and the season.
Persons
1
Serving Size
1 Omlete
Prep Time
20 minutes
Cook Time
10 minutes
Wait Time
5 minutes
Total Time
30 minutes
Ingredients
- 1 whole egg
- 2 egg whites
- 2 tbsp (5 g) fresh basil leaves, chopped
- Dash sea salt
- Dash ground black pepper
- 1 tsp avocado oil
- ¼ cup (33 g) yellow onion, peeled, thinly sliced
- ½ cup (35 g) brown button mushrooms, thinly sliced
- ½ cup (55 g) zucchini, thinly sliced
- 1 garlic clove, peeled, minced
- 2 tbsp (10 g) reduced-fat shredded mozzarella cheese
Instructions
- In a small bowl, whisk together the whole egg, egg whites, basil, salt and pepper. Set aside until needed.
- In a small nonstick skillet or cast iron skillet, heat the oil over medium heat.
- Add the onion and mushrooms and cook until just tender and slightly browned, about 3 minutes, stirring frequently.
- Add the zucchini and garlic and cook just until tender, about 2 minutes, stirring frequently.
- Spread the vegetables evenly with a spatula over the bottom of the skillet. Pour the eggs over the vegetables and cook until the bottom of the frittata has set, about 2 minutes.
- Using a spatula, loosen the bottom of the pancake. Peel back one side, and tilt the pan so that the remaining uncooked egg slides to the open surface area. Using a second spatula, gently flip the frittata.
- Sprinkle the cheese over the top. Cover and allow it to cook for another minute until the cheese is melted and the underside of the frittata has set.
- Slide the frittata out and eat, or allow it to cool and store, covered, in the refrigerator until ready to use.
Nutrition Facts
FAST TRACK FRITTATA
Serves: 1
|
Amount Per Serving: 1 Omlete
|
||
|---|---|---|
| Calories | 210 | |
| % Daily Value* | ||
| Total Fat 12 g | 18.5% | |
| Saturated Fat 4 g | 20% | |
| Trans Fat 0 g | ||
| Cholesterol 190 mg | 63.3% | |
| Sodium 220 mg | 9.2% | |
| Total Carbohydrate 10 g | 3.3% | |
| Dietary Fiber 2 g | 8% | |
| Sugars 5 g | ||
| Protein 16 g | ||
| Vitamin A 15 % | Vitamin C 25 % | |
| Calcium 15 % | Iron 8 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein
CRUSTLESS QUICHE
Persons
6
Prep Time
20 minutes
Cook Time
35 minutes
Wait Time
5 minutes
Total Time
55 minutes
Notes
Tips: This is an easy dish to make ahead that can be kept in the refrigerator and used as needed.
Vary the herbs (cilantro leaves, Italian parsley leaves, basil, thyme, rosemary), cheeses (mozzarella, cheddar, feta), beans (black beans, red beans, black eyed peas) and vegetables (chopped spinach, zucchini, tomato).
Ingredients
- 3 whole eggs
- 10 egg whites
- ¼ cup (59 ml) low-fat milk (1% or fat-free)
- 2 tbsp (30 ml) extra virgin olive oil
- ½ tsp sea salt (optional)
- ½ tsp ground black pepper
- ½ cup (57 g) shredded reduced-fat provolone cheese
- ½ cup (92 g) cannellini beans, no salt added, drained, rinsed
- ⅓ cup (50 g) yellow onion, peeled, chopped small
- ⅓ cup (60 g) red bell pepper, seeded, chopped small
- ⅓ cup (23 g) broccoli florets, chopped small
- ¼ cup (25 g) scallion, green and white parts, sliced thin
- 1 garlic clove, peeled, minced
- 2 tbsp (5 g) fresh Italian parsley leaves, chopped
- 2 cup (471 ml) all-natural, low-sodium marinara sauce
Instructions
- Lightly spray or oil the inside surface of a 9-inch (23-cm) glass pie plate. Set aside until needed.
- Preheat the oven to 350°F (180°C). Place the oven rack in the center.
- In a large bowl, whisk the whole eggs, egg whites, milk, olive oil, salt (optional) and black
- pepper together until combined. Fold in the cheese, beans, vegetables and herbs.
- Pour the mixture into the oiled pie plate. Place in the oven on the center rack
- and bake for 35–40 minutes or until the center of the quiche is set and no liquid
- remains when a knife blade is inserted into the center (it should come out clean).
- Remove the quiche from the oven and allow it to cool for 5 minutes before serving.
- Allow quiche to cool completely before refrigerating, covered, until ready to use.
- When ready, serve each slice of quiche with cold or warmed marinara sauce.
Nutrition Facts
CRUSTLESS QUICHE
Serves: 6 Servings
| Amount Per Serving: | ||
|---|---|---|
| Calories | 220 | |
| % Daily Value* | ||
| Total Fat 12 g | 18.5% | |
| Saturated Fat 2.5 g | 10% | |
| Trans Fat 0 g | ||
| Cholesterol 100 mg | 33.3% | |
| Sodium 300 mg | 12.5% | |
| Total Carbohydrate 12 g | 4% | |
| Dietary Fiber 2 g | 8% | |
| Sugars 5 g | ||
| Protein 15 g | ||
| Vitamin A 20% | Vitamin C 35% | |
| Calcium 15% | Iron 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein
FIVE-SPICE SEARED SALMON WITH MU SHU VEGETABLES
Cuisine
Asian fusion
Tender crisp vegetables provide a satisfying foundation for fragrant seared salmon. Five incredible spices yield one out-of-this-world dish!
Persons
4
Serving Size
3 ounces (86 g) salmon + 1 cup (128 g) vegetables
Prep Time
30 minutes
Cook Time
15 minutes
Total Time
45 minutes
Ingredients
- 4 (4-oz [115-g]) wild salmon fillet
- 1 tsp Chinese five-spice powder
- 2 tsp (10 ml) avocado oil
- 2 garlic cloves, peeled, minced
- 1 tsp fresh ginger, minced
- 1 cup (101 g) celery, cut into matchsticks
- 1 cup (122 g) carrots, peeled, cut into matchsticks
- 1 cup (87 g) fennel bulb, cut into matchsticks
- 1 cup (70 g) napa cabbage, cut into strips
- 1 cup (175 g) red bell peppers, seeded, cut into matchsticks
- 2 tbsp (30 ml) reduced-sodium soy sauce
- 1 tbsp (15 ml) hoisin sauce
- 1 cup (50 g) scallions, green part only
- 1 tbsp (8 g) toasted sesame seeds
Instructions
- Dust each salmon fillet with five-spice powder to coat. Heat a large nonstick skillet over medium-high heat. Place each salmon fillet in the pan and allow it to cook for 4 minutes. Turn the salmon with a spatula and cook another 4 minutes or until desired doneness. Remove the salmon to a side plate until needed.
- With the skillet still on medium high, add the avocado oil. Add the garlic, ginger, celery, carrots, fennel bulb, cabbage and red pepper. Cook, stirring vegetables regularly until the vegetables are just tender crisp, about 4 minutes.
- Add the soy sauce, hoisin and scallions to the vegetables and stir to coat.
- Serve the vegetables with the salmon on top. Sprinkle the sesame seeds evenly over the top of each dish.
Nutrition Facts
FIVE-SPICE SEARED SALMON WITH MU SHU VEGETABLES
Serves: 4
|
Amount Per Serving: 3 ounces (86 g) salmon + 1 cup (128 g) vegetables
|
||
|---|---|---|
| Calories | 250 | |
| % Daily Value* | ||
| Total Fat 11 g | 16.9% | |
| Saturated Fat 1.5 g | 5% | |
| Trans Fat 0 g | ||
| Cholesterol 60 mg | 20% | |
| Sodium 450 mg | 18.8% | |
| Total Carbohydrate 13 g | 4.3% | |
| Dietary Fiber 4 g | 16% | |
| Sugars 5 g | ||
| Protein 25 g | ||
| Vitamin A 160% | Vitamin C 110% | |
| Calcium 8% | Iron 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein
ALLSPICE-RUBBED PORK TENDERLOIN WITH BRAISED RED CABBAGE AND GRAIN MUSTARD
Cuisine
American
A perfect comfort dish for a cool evening. Savory allspice works great with chicken breast too!
Persons
4
Serving Size
3 ounces (85 g) pork + 1 cup (70 g) cabbage
Prep Time
45 minutes
Cook Time
45 minutes
Total Time
1 hour, 30 minutes
Ingredients
- 1 tbsp (7 g) ground allspice
- ½ tsp sea salt (optional)
- 1 tsp ground black pepper
- 1 lb (454 g) pork tenderloin, trimmed of all visible fat
- 3 tsp (15 ml) avocado oil
- 1 ½ cups (195 g) yellow onion, peeled, thinly sliced
- 4 cups (280 g) red cabbage, thinly sliced
- ¼ cup (59 ml) red wine vinegar
- 1 tbsp (15 ml) 100% pure honey
- 1 tsp ground cinnamon
- 1 cup (237 ml) dry red wine
- 1 cup (238 ml) fat-free, low-sodium chicken stock
- ¼ cup (59 ml) grain mustard
Instructions
- Combine the allspice, ¼ teaspoon sea salt and ½ teaspoon black pepper in a small cup. On a large plate, rub the spice mix over the pork tenderloin to coat thoroughly. Allow it to stand for 30 minutes.
- In a large skillet heat 2 teaspoons (10 ml) oil over medium heat. Cook the onion for 5 minutes or just until soft, stirring frequently.
- Stir in the cabbage, vinegar, honey, cinnamon, red wine and chicken stock. Bring to a simmer and cook covered for 15 minutes or until the cabbage is softened. Remove the cover and continue to cook over medium heat until most of the liquid is gone, about 5 minutes, stirring occasionally. Remove from the heat and cover to keep warm.
- In a separate heavy-bottomed skillet, heat the remainder of the oil, swirling to coat the pan, over medium-high heat. Add the pork tenderloin and cook for about 20 minutes, turning every 5 minutes or until the internal temperature reads 145°F (63°C) on an instant-read thermometer. Remove from the heat and allow it to rest for 5 minutes before slicing.
- Slice the cooked pork tenderloin crosswise into pieces. Serve atop the braised cabbage with 1 tablespoon (15 ml) grain mustard for garnish.
Nutrition Facts
ALLSPICE-RUBBED PORK TENDERLOIN WITH BRAISED RED CABBAGE AND GRAIN MUSTARD
Serves: 4
|
Amount Per Serving: 3 ounces (85 g) pork + 1 cup (70 g) cabbage
|
||
|---|---|---|
| Calories | 290 | |
| % Daily Value* | ||
| Total Fat 8 g | 12.3% | |
| Saturated Fat 1.5 g | 5% | |
| Trans Fat 0 g | ||
| Cholesterol 60 mg | 20% | |
| Sodium 360 mg | 15% | |
| Total Carbohydrate 17 g | 5.7% | |
| Dietary Fiber 3 g | 12% | |
| Sugars 9 g | ||
| Protein 25 g | ||
| Vitamin A 20% | Vitamin C 80% | |
| Calcium 8% | Iron 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein
BBQ CHICKEN COLESLAW
Cuisine
Southern American
Need something healthy but great-tasting to bring to a summer BBQ or get-together? This is the dish! Sure to be a creamy, crunchy and smoky hit.
Persons
2
Serving Size
1 salad + ¼ cup (59 ml) dressing
Prep Time
30 minutes
Total Time
30 minutes
Ingredients
- DRESSING:
- ¾ cup (184 g) plain fat-free Greek yogurt
- ¾ cup (177 ml) low-fat buttermilk
- ¼ cup (59 ml) apple cider vinegar
- 1 tbsp (15 ml) Dijon mustard
- 2 tsp (5 g) chili powder
- 2 tsp (6 g) garlic powder
- 2 tsp (5 g) onion powder
- 2 tsp (5 g) smoked paprika
- 1 tsp cumin
- 1 tsp black pepper
- ½ tsp cayenne pepper
- ½ tsp sea salt (optional)
- SALAD:
- 6-oz (170-g) grilled chicken, chopped
- 2 cups (140 g) green cabbage, shredded
- 1 cup (140 g) red cabbage, shredded
- ½ cup (55 g) carrots, peeled, shredded
- ½ cup (51 g) celery, sliced thin on the bias
- ½ cup (25 g) scallion, green part only, sliced thin on the bias
- 1 tbsp (7 g) pecans, dry-roasted, chopped
- ½ cup (92 g) red kidney beans, drained, rinsed
- ¼ cup (13 g) fresh cilantro leaves, chopped
Instructions
- Place all the dressing ingredients in the blender and blend to combine.
- In a large bowl, combine all the salad ingredients. If using both servings immediately, add ½ cup (118 ml) dressing and toss to coat. If using only one serving, add ¼ cup (59 ml) dressing to serving and toss to coat. Store the remainder of the salad mix and dressing separately, tightly covered, in the refrigerator until ready to use.
Nutrition Facts
BBQ CHICKEN COLESLAW
Serves: 2
|
Amount Per Serving: 1 salad + ¼ cup (59 ml) dressing
|
||
|---|---|---|
| Calories | 300 | |
| % Daily Value* | ||
| Total Fat 6 g | 9.2% | |
| Saturated Fat 1.5 g | 5% | |
| Trans Fat 0 g | ||
| Cholesterol 90 mg | 30% | |
| Sodium 290 mg | 12.1% | |
| Total Carbohydrate 27 g | 9% | |
| Dietary Fiber 10 g | 40% | |
| Sugars 9 g | ||
| Protein 36 g | ||
| Vitamin A 200% | Vitamin C 90% | |
| Calcium 15% | Iron 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein
GREEK GOD SALAD WITH RED WINE VINAIGRETTE
March 30, 2023
We can’t swear that Hercules himself dined on this salad, but it’s sure to give any mere mortal the nutritional goods to be godly (healthy, that is)!
Persons
2
Serving Size
1 salad + ¼ cup (59 ml) dressing
Prep Time
20 minutes
Total Time
20 minutes
Ingredients
- DRESSING:
- ¼ cup (25 g) scallion, white part, minced
- 1 tbsp (2 g) dried oregano
- 2 garlic cloves, peeled, minced
- ½ tsp black pepper
- 1 tsp Dijon mustard
- 1 ¼ cups (296 ml) red wine vinegar
- ½ cup (120 ml) extra virgin olive oil
- SALAD:
- 4 cups (188 g) romaine lettuce, rough chopped
- 6 oz (170 g) grilled chicken, chopped
- ½ cup (52 g) English cucumber, peel on, sliced thin
- ½ cup (90 g) red ripe tomatoes, chopped
- ½ cup (84 g) canned artichokes, drained, pressed
- ½ cup (65 g) roasted red peppers, drained, rinsed
- 6 pitted kalamata olives, chopped
- 2 slices red onion, peeled
- 1 scallion, green part, sliced thin on the bias
- 2 tbsp (19 g) reduced-fat feta cheese
Instructions
- Place all the dressing ingredients except the extra virgin olive oil in a small bowl. Gradually whisk in the olive oil until emulsified. Keep the unused dressing covered tightly in the refrigerator. Shake well before using.
- In a large bowl, combine all the salad ingredients. If using both servings immediately, add ½ cup (118 ml) dressing and toss to coat. If using only one serving, add ¼ cup (59 ml) dressing and toss to coat. Store the remainder of the salad mix and dressing separately, tightly covered, in the refrigerator until ready to use.
Nutrition Facts
GREEK GOD SALAD WITH RED WINE VINAIGRETTE
Serves: 2
|
Amount Per Serving: 1 salad + ¼ cup (59 ml) dressing
|
||
|---|---|---|
| Calories | 380 | |
| % Daily Value* | ||
| Total Fat 21 g | 32.3% | |
| Saturated Fat 4 g | 20% | |
| Trans Fat 0 g | ||
| Cholesterol 90 mg | 30% | |
| Sodium 490 mg | 20.4% | |
| Total Carbohydrate 18 g | 6% | |
| Dietary Fiber 8 g | 32% | |
| Sugars 6 g | ||
| Protein 32 g | ||
| Vitamin A 200% | Vitamin C 110% | |
| Calcium 8% | Iron 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
DrFeuerstein