3 Healthy Recipes to Try From ‘The Oz Family Kitchen’

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Source: The Oz Family Kitchen

If there’s one kitchen that most wellness nuts and foodies would love to get a look into it would be the Oz family’s. Aside from two cooks, Daphne and Lisa, there is, of course, Dr. Oz, whose diet was (often humorously) detailed by Frank Bruni. In an apparent effort to appease the culinary world’s intrigue Lisa Oz has released a new book, The Oz Family Kitchen, with over 100 Oz family recipes.

We asked her to share three of her healthy favorites from her new book, all of which are perfectly suited for this time of year as we head into the heart of winter.

“Creamy” Red Lentil, Sweet Potato, and Tomato Soup

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Source: The Oz Family Kitchen

If you’re looking for a warm dish that can fill you up for hours try this hearty and fiber-rich soup.

Makes 10 to 12 servings

Ingredients:

  • 2 tablespoons coconut oil
  • 1 large yellow onion, chopped
  • 1 medium red bell pepper, cored and cut into 1/2-inch dice
  • 2 garlic cloves, minced
  • 2 tablespoons cumin seeds, toasted and ground (see Note)
  • 1 pound red lentils (2 1/2 cups), picked over for stones, rinsed, and drained
  • One 28-ounce can crushed tomatoes
  • Fine sea salt and freshly ground black pepper
  • 2 medium orange-fleshed sweet potatoes (about 1 pound), peeled and cut into 3/4-inch cubes
  • One 14-ounce can coconut milk

Directions: Melt the oil in a large saucepan over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until the onion is tender but not browned, about 4 minutes. Add the cumin and stir well.

Add 8 cups water with the lentils, tomatoes, 1 teaspoon salt, and ½ teaspoon pepper. Bring to a simmer. Stir in the sweet potatoes, being sure they are submerged. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, until the lentils and sweet potatoes are tender, about 45 minutes. While the soup cooks, add hot water as needed to keep the sweet potatoes covered and prevent the soup from becoming too thick. During the last few minutes, stir in the coconut milk and heat it without boiling. Season to taste with salt and pepper. Ladle the soup into bowls and serve.

Note: To toast cumin seeds, heat a small skillet over medium heat. Add the cumin seeds and cook, stirring occasionally, until the cumin is toasted and fragrant (you may see a whiff of smoke), about 2 minutes. Transfer the seeds to a plate and let cool completely before grinding in a coffee grinder or with a mortar and pestle. The seeds can also be crushed under a heavy skillet or saucepan on a work surface.

Grilled Asparagus and Peaches with Caramelized Shallots and Hazelnuts

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Source: The Oz Family Kitchen

Pack in flavor and a nutritional punch with this recipe that loads up on both fruits and vegetables.

Makes 4 servings

Ingredients:

  • Extra-virgin olive oil
  • 3 tablespoons coarsely chopped shallots
  • 1/4 cup toasted, skinned, and coarsely chopped hazelnuts (see Note)
  • Fine sea salt and freshly ground black pepper
  • 2 pounds thin asparagus, woody stems snapped off and discarded
  • 1 large firm-ripe freestone peach, cut into 12 wedges

Directions: Prepare an outdoor grill for direct cooking over medium (400°F) heat.

Heat 1 tablespoon of the oil in a medium skillet over medium-low heat. Add the shallots and cook, stirring often, until they are golden brown, about 5 minutes. Stir in the hazelnuts. Season the mixture with salt and pepper and remove from the heat.

Place the asparagus on a large rimmed baking sheet, drizzle with a tablespoon or two of oil, and roll them in the oil to coat. Lightly brush the peach wedges with oil to coat them.

Place the asparagus on one side of the grill, perpendicular to the grill grid. Place the peaches, also running perpendicular to the grid, on the grill. Cover the grill and cook, occasionally rolling the asparagus to turn them and flipping the peaches once, until the asparagus is crisp-tender and the peaches have sear marks, about 6 minutes. Remove the asparagus and peaches from the grill. Season them to taste with salt and pepper.

Arrange the asparagus on a serving platter. Top with the peaches, followed by the hazelnut mixture, and serve.

Note: Toasted and skinned hazelnuts are sometimes available at specialty markets. (Don’t confuse these with the ones that are skinned, but not toasted, which can be detected by their very pale color.) If the hazelnuts still have their dark brown skins, you’ll have to toast and skin them at home in a conventional oven or, if you find it more efficient for a small amount, a countertop toaster oven.

Spread the nuts on a rimmed baking sheet (or the toaster oven tray). Bake at 350°F, stirring occasionally, until the skins are curling and the nut flesh is lightly browned, 12 to 15 minutes. Let the hazelnuts cool until easy to handle, about 20 minutes. Wrap the hazelnuts in a kitchen towel, and use the towel to rub the nuts against one another to remove the skins. Don’t worry about getting every last bit of the skins off.

Baby Carrots with Coconut and Ginger

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Source: The Oz Family Kitchen

High in healthy fats from the coconut, nutrients from the carrots, and immune boosters from the ginger, this a perfect wintertime side dish.

 Makes 4 to 6 servings

Ingredients:

  • 3 tablespoons desiccated coconut or unsweetened coconut shreds
  • 1 pound baby carrots
  • 1 tablespoon honey
  • 1 tablespoon fresh lime juice
  • 2 scallions (white and green parts), finely chopped
  • 1 tablespoon finely chopped fresh cilantro
  • 2 teaspoons peeled and minced fresh ginger
  • Fine sea salt and freshly ground black pepper

Directions: Heat a medium skillet over medium heat. Add the coconut and cook, stirring almost constantly, until it is toasted, about 2 minutes. Transfer the coconut to a plate and set aside.

Half-fill the skillet with salted water and bring it to a boil over high heat. Add the carrots and cover the skillet. Cook until the carrots are barely tender, 5 to 7 minutes. Drain the carrots in a colander and return them to the skillet.

Drizzle the honey and lime juice over the carrots and mix well. Add the scallions, cilantro, and ginger and mix again. Season to taste with salt and pepper. Transfer the carrots to a serving bowl, and sprinkle with the toasted coconut. Serve hot.

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