Slim Science & Dr Katz Healthy Recipes

Dr David Katz with his With Catherine

Love food that loves you back!

Dr. David Katz and his wife, Dr. Catherine Katz, are avid cooks and masters of the ingredient "trading-up technique". Firm believers that individuals should not be forced to sacrifice delicious taste in order to maintain optimum nutrition and a happy, active lifestyle, David and Catherine spend numerous hours in the kitchen cooking together where they create delectable, yet nutritious recipes which promote overall wellness and healthy weight loss.

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Confetti Orzo Pasta Salad with Currants

This exotic salad is always a hit. It is delicious, bursting with color and very festive. The sweetness of the bell peppers and dried fruit blend beautifully together. This salad is best when refrigerated overnight so you can make it in advance.

Ingredients - serves 8

  • 1 12-oz package orzo pasta
  • 1 cup dried currants
  • ⅓ cup dried apricots, cut in small pieces
  • 1 tsp curry
  • 1 tsp tumeric
  • ¼ tsp cinnamon
  • ½ tsp salt
  • 3 Tbsp olive oil
  • 1 red bell pepper, seeded and diced
  • 1 yellow bell pepper seeded and diced
  • 1 orange bell pepper seeded and diced
  • 2 Tbsp balsamic vinegar
  • 2 Tbsp capers
  • Juice of 2 limes
  • Fresh ground pepper and fresh chopped cilantro to taste

Directions

1.
Prepare Orzo pasta according to package directions. Cook "al Dente" (i.e do not overcook!). Drain and run under cold water and drain again and set aside.
2.
Place cooked orzo in a large serving bowl. Add currants, apricots, salt and the 3 spices and drizzle with 2 Tbsp olive oil. Toss.
3.
Add the 3 diced bell peppers and capers. Toss with the lime juice and vinegar and add remaining 1 Tbsp olive oil, if desired.
4.
Add in fresh chopped cilantro and pepper.
5.
Best when refrigerated for several hours before serving.

Pan-Seared Tilapia with Lemon Chives & Capers

The tender white flesh of this fish is mild and delicious, even kids love it because it's not fishy at all! This takes all of 15 minutes to get on the table from start to finish!

    Ingredients - serves 4

  • Juice of 2 lemons (about ⅓ cup)
  • 2 Tbsp fresh chives, snipped
  • 1 Tbsp drained capers
  • 5 Tbsp extra-virgin olive oil
  • 4 fresh tilapia fillets (about 1 ½ pounds)
  • ¼ tsp salt
  • Freshly ground black pepper to taste
  • ¼ cup whole wheat Flour

Directions

1.
In a small bowl, stir together the lemon juice, chives, capers, salt, and 3 tablespoons of the olive oil. Set aside.
2.
Rinse the fish and pat dry. Season with a little salt and pepper.
3.
Place the flour on a flat plate and dredge the fish, coating both sides. Discard the extra flour.
4.
Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium heat. Once the skillet is hot, add the fish and cook, for 5-6 minutes, on each side (turning only once) until tender and browned on both sides.
5.
To serve, place a fillet on each of 4 plates and drizzle with the lemon/caper dressing.

Sweet Pea & Spinach Soup

This recipe is adapted from an old-time favorite of the Silver Palate cookbook. I was skeptical when I first discovered it years ago but was won over by the delicious blend of flavors. You can make it with fresh mint or fresh cilantro, they are both delectable! So here it is with a few healthy changes that still preserve its creaminess. It's a perfect soup for St Patrick's day because of its bright green color!

Ingredients - serves 4-6

  • 2 Tbsp olive oil
  • 2 cups finely chopped yellow onion
  • 2 (8 oz) bags fresh pre-washed spinach
  • 2 (10 oz) bags frozen peas, defrosted
  • 4 cups water
  • 2 cups fresh mint leaves or fresh cilantro leaves
  • 1 ¾ cup fat free buttermilk
  • ¾ tsp salt
  • fresh ground pepper to taste

Directions

1.
Heat oil in a deep pan and sauté the onions until soft (about 5 minutes).
2.
Add the fresh spinach (one bag at a time as it is very bulky but not to worry it cooks down quickly!).
3.
Once the spinach is completely wilted (5-6 minutes), add the peas and water and bring to a quick boil.
4.
Turn down the heat, cover and simmer for 10-12 minutes.
5.
Turn off the heat and add the fresh mint or cilantro, salt and pepper.
6.
Let cool for a few minutes and place the soup in a food processor (you will have to do it in several batches) and process until smooth.
7.
Add the buttermilk and briefly heat through while stirring.
8.
Ladle the soup in individual bowls with a drizzle of buttermilk for a beautiful presentation.

Chocolate Orange Torte

This dark chocolate torte tastes lusciously rich and moist yet it has all of 2 Tbsp of canola oil! The secret lies in the addition of the ground almonds with their healthy unsaturated oils as well as the applesauce and fat free plain yogurt. This is one dessert you will be able to “indulge” in without any guilt!

Ingredients

  • 1 cup whole wheat pastry flour
  • ¾ cup ground almonds (or almond meal)
  • ½ cup white sugar
  • ¾ cup unsweetened cocoa
  • 1 ½ tsp baking powder
  • ½ cup fat-free buttermilk
  • ½ cup fat free yogurt
  • 1 cup packed dark brown sugar
  • 1 egg yolk
  • 3 tbsp unsweetened apple sauce
  • 2 Tbsp canola oil
  • 2 tsp vanilla extract
  • zest of one orange
  • ½ cup hot orange juice
  • 2 egg whites + 2 Tbsp water

Directions

1.
Preheat oven to 325. Lightly oil a 9-inch spring-form cake pan and place wax paper to fit at the bottom.
2.
In a large mixing bowl, mix together flour, ground almonds, white sugar, cocoa, baking soda and baking powder.
3.
Add buttermilk, yogurt, brown sugar, egg yolk, oil, apple sauce, vanilla extract and orange zest.
4.
Beat with an electric mixer until smooth, but do not overbeat.
5.
Place orange juice in a microwavable cup and place in microwave until hot.
6.
Pour hot orange juice in batter and beat with electric mixer, scraping the bottom once with a spatula, until smooth.
7.
In a separate bowl, beat the 2 egg whites with 2 Tbsp water until soft peaks form and gently fold in chocolate orange mixture.
8.
Pour batter in prepared pan and bake for approximately 20 minutes or until toothpick comes out clean in center.
9.
Let cool. Run a knife around the edge of the pan to loosen and remove the rim. With a large spatula, turn torte upside down onto a plate. Gently take off the pan lid and peel off the wax paper. Dust a little sifted confectioner sugar on top and decorate with fresh fruit.

Strawberries Dipped in Dark Chocolate

Although it tastes decadently delicious, this is in fact a very nutritious treat! A classic!

Ingredients - serves 2

  • 2 ounces bittersweet chocolate (60% cocoa)
  • 8 large strawberries
  • 8 teaspoons fat-free milk

Directions

1.
Break up the chocolate. Rinse and dry the strawberries.
2.
In a small microwaveable bowl, microwave the chocolate and milk on medium-high for 25 seconds, or until melted.
3.
Stir until creamy and let cool for a few minutes before dipping the strawberries.

Per serving (4 chocolate-dipped strawberries) - 198 calories, 10 g fat (6 g sat fat), 3 g protein, 25 g carbohydrate, 5 g fiber, 1 mg cholesterol, 13 mg sodium

Chewy Granola Squares

It's that time of year again when we all make resolutions - and, they typically involve weight loss in some capacity.

David and I have found that it's much easier to stay motivated when we vary our exercise routine (options such as walking, dancing, running, hiking, swimming, tennis, etc.) in order to view working-out as something fun... and often times something we can enjoy together.

In addition, it also helps to have a healthy and delicious treat waiting “post-workout”. These chewy granola bars are one of our favorite. They are rich in fiber, healthy fats, vitamins, minerals and antioxidants, thus providing a hearty, stick-to-your ribs feeling of lasting fullness which helps fuel a fun activity, and control total calorie intake. They can be made with a variety of dried fruit (see variations).

We hope you love them as much as we do!

Ingredients - makes 48 squares

  • 3 cups low fat granola
  • ½ cup chopped hazelnuts
  • ½ cup chopped almonds
  • ½ cup walnuts or pecans
  • 10 dried figs (the large moist ones)
  • 1 ripe banana
  • ½ cup honey
  • 2 Tbsp fat free powdered milk
  • 1 Tbsp flaxmeal
  • 4 organic egg whites (preferably with Omega 3)
  • ½ cup oat flour
  • 1 cup rolled oats

Directions

1.
Preheat oven to 350.
2.
Toast the nuts in the oven for a few minutes to bring out their flavor.
3.
Grind the granola, nuts and dried fruit together in a food processor until well mixed.
4.
Add the rest of the ingredients (except for the rolled oats) to the mixture and process again until the consistency is that of a sticky paste.
5.
Place rolled oats in the bottom of an 8x12 pan.<
6.
Spread the dough with a spatula dipped in water so that it will be easier to handle (it will seem as though there isn't enough dough to fill the whole pan, don't worry, just keep on dipping that spatula in water and gently spread, it will fill the pan perfectly, honest !), Finish off the corners with wet fingers, if needed (the kids especially love to help with this!).
7.
Bake in oven for 15-20 minutes. Let cool and cut in 48 little squares (6 columns and 8 rows).

Granola Square Variations

  • Apricot Granola Squares: Replace the figs with 14 small dried apricots
  • Cherry Granola Squares: Reduce the number of figs to 5 and add ½ cup dried pitted cherries
  • Date Granola Squares: Reduce the number of figs to 5 and add 10 pitted dried dates
  • Blueberry Granola Squares: Reduce the number of figs to 5 and add ½ cup dried blueberries

Fresh Fruit Trifle

One of Catherine Katz's favorite recipes is this beautiful Holiday Trifle. Not only is it delicious, but it is absolutely spectacular when placed on the table. This healthy yet delectable dessert is a perfect way to 'trade-up' during the holidays – or during any season!

Ingredients - two 9" layers

  • 3 cups dry white wine
  • 1 egg
  • 1 ½ cups sugar
  • ½ cup canola oil
  • 2 ½ cups whole wheat pastry flour*
  • 2 tsp baking powder
  • 1 Tbsp vanilla
  • 4 egg whites

Directions

1.
Preheat oven to 350 and lightly "grease" two 9 inch pans with canola oil.
2.
Heat the wine in a saucepan over low heat until the liquid is reduced to 1 cup. let cool
3.
In a large mixing bowl, cream the egg, sugar, vanilla and oil and beat until smooth. Stir in the wine.
4.
Add the pastry flour, baking powder and mix until well blended.
5.
In a separate bowl whip the egg whites until stiff.
6.
Gently fold the whites into the batter. Divide the batter between the 2 pans.
7.
Bake for 20 minutes or until a toothpick inserted in center comes out clean.

Meanwhile in a medium saucepan, combine ½ cup of sugar with ¾ cup water and bring to a boil then let simmer for a few minutes. Turn off the heat and stir in ½ cup rum and let cool.

Assembling the Trifle:

  • 3 cups lowfat organic vanilla yogurt
  • 2 cups sliced strawberries
  • 3 kiwis (sliced)
  • 1 pint of blueberries
  • 1 pint of raspberries

When ready to assemble, place a layer of vanilla yogurt at the bottom of the trifle bowl, then gently place one cake on top. Spoon half of the rum glaze over it and let it absorb for a minute. Arrange the fresh fruit (one layer of the same fruit at a time) around the cake (there will be a little space between the cake and the side of the bowl so that the fruit is displayed neatly all around against the glass of the bowl not on top of the cake). Then pour another layer of vanilla yogurt and place the second cake on top. Pour the remaining rum glaze over the cake, let it absorb for a minute. Arrange another layer of fruit around the cake as you did before, alternating with each fruit. Finish with a layer of vanilla yogurt and place remaining fruit on top, arranged however you'd like so that it is beautifully displayed. Chill for several hours and serve. BON APPETIT!

Note: Depending on the size of your trifle bowl you may need to add more fruit and yogurt. It's more of a "feel" and one can never have enough fresh fruit!

Tasty Trade-Ups!

Opting for desserts (such as this Trifle) which are lower in sugar and calories, as well as loaded with healthy ingredients such as fresh fruit, is one of the most effective means to maintain a healthy diet and enjoy delicious treats during this tempting time of the year. There is no reason to deprive yourself (and risk over-indulging) when nutritious, delicious choices are readily available.

Pumpkin Pie

Typically, a pumpkin pie is made with a regular pie shell made up of white flour, shortening, sugar and salt and the custard contains molasses, salt and sometimes butter or cream. This luscious pie uses a nutty/puffin cereal base that is more like a cookie crumb crust that adds fiber and healthy fat from pecans instead of the saturated or transfat from shortening, and of course no added salt. This pie also contains more pumpkin than the typical recipe calls for, so it is even richer in fiber. The result is a delightful creamy gem of a pie!

Ingredients - 10" pie, serves 8

  • 2 ½ cups canned pumpkin (100%)
  • 3 eggs (omega 3)
  • 1 cup fat free sweetened condensed milk
  • 2 Tbsp dark rum
  • 1 ½ tsp ground cinnamon
  • ½ tsp ground allspice

Crust Ingredients

  • 2 cups regular puffins corn cereal (Barbara's Bakery)
  • 1 cup chopped pecans
  • 2 Tbsp packed brown sugar
  • ¼ cup melted regular smart balance

Tasty Trade-Ups!

Pumpkin is a rich source of antioxidants, including the carotenoids, lutein and zeathanin; along with fiber, vitamins, and several minerals including potassium, magnesium, and iron. The nut crust adds healthy, unsaturated oils and additional fiber. The pie is rich and satisfying - and great nutrition just comes along for the ride...

Directions

1.
Place puffins, pecans and brown sugar in food processor and grind finely.
2.
Add melted smart balance and process again.
3.
Place the crumbs at the bottom of a lightly greased (canola oil) 10-inch baking pan and press down firmly with your fingers to make a compact crust.
4.
Place all the wet ingredients in a bowl of an electric mixer and beat until creamy.
5.
Pour the creamy pumpkin custard on top of the crust and bake in 350 oven for 40 minutes.