Dr Oz’s Dollar Diet

If you are trying to budget and eat heathy, this is for you!

Dr Oz’s Dollar Diet
http://www.doctoroz.com/videos/dr-ozs-1-diet

Eating healthy and losing weight doesn’t mean spending extra time in specialty grocery stores or extra money on organic, local items. Dr. Oz and registered dietitian and expert blogger, Kristin Kirkpatrick, have 9 food options that will help you lose weight – and each one costs less than $1 per serving. Plus, Stephanie Nelson, founder of Couponmom.com, shares in-store tips to further stretch your dollars.

Remember, Dr. Oz’s basic diet principals hold true even when you are attempting to lose weight on a tight budget:

1) avoid simple sugars and syrups
2) choose only 100% whole grains
3) eat only lean proteins
4) consume plenty of vegetables every day.


Meat, Chicken and Poultry
This is an expensive area and it can be challenging to remain on your budget.

$1 Diet Find: Turkey Breast
Lean turkey breasts fulfill more than ½ of most individual’s daily protein needs. An added bonus: Niacin may help increase your HDL cholesterol, which also reducing your lousy, LDL cholesterol.

In-Store Strategies
You can save up to 35% by buying frozen ground turkey as opposed to fresh. Buy boneless poultry with all the fat still on it and trim it yourself at home. This technique can cut the cost in half. Additionally, try purchasing marked down meat right before the “sell by” date and then freeze.

$1 Diet Find: Canned Salmon
Canned salmon provides healthy fats, is high in omega-3s and can be found for as little as $.67 a serving.

In-Store Strategies
Clip coupons and use in addition to an in-store sale.

Produce
Many fresh vegetable are cost-effective, but there a few that are exception for weight loss.

$1 Diet Find: Rutabaga
Health benefits include: high fiber, vitamin C, folate, calcium, magnesium, manganese and potassium. Try replacing your favorite high-carb potato dish, like mashed potatoes, with rutabagas. Click here to try Wellness Warrior Nancy’s Schuessler’s recipe for pureed garlic rutabagas. The bottom line: Rutabagas are versatile, healthy and cost just $.37 per serving.

$1 Diet Find: Kale
Health benefits include: calcium, vitamins A, B1, B2, B3, C and K, manganese, fiber, folate, iron and potassium. Kale costs just %.75 per serving – it’s even cheaper if you plant it yourself. Kale is resistant to frost and thrives from summer through late autumn, practically growing itself. Click here for a kale chip recipe.

$1 Diet Find: Butternut Squash
Health benefits include: vitamins A, B1, B3, B6, C and E, folate, calcium, potassium, selenium, manganese and fiber. Butternut squash can be purchased for as little as $.39 per serving, and can be roasted as a delicious autumnal side dish or pureed into soup. Click here for a butternut squash with fennel gratin recipe and here for a butternut squash with nutmeg recipe for babies.

In-Store Strategies
Buy in-season vegetables and produce. If your town has a farmer’s market or is flush with independent farm stands, try purchasing produce there. For out-of-season veggies, try buying frozen; they contain the same nutrients and less sodium than their canned counterparts. Additionally, for salads, buy whole greens you can wash instead of a pre-washed mix to save up to 75%.


Dairy
It can be easy to spend a lot without realizing it in the dairy aisle. Here are a few tips for low-fat, low-cost, high-protein dairy options.

$1 Diet Find: Farmer’s Cheese
Lactose-free cheese can be very costly; farmer’s cheese, a soft, unripened variety of cheese that costs as little as $.50 per serving, is a great replacement option.

$1 Diet Find: Eggs
Eggs are a great alternative to meet and can cost as little as $.65 a serving. Click here for Dave Lieberman’s eggs in ancho-tomato salsa, perfect for a hearty breakfast or protein-packed dinner.

In-Store Strategies
Avoid cheese that is pre-shredded, cubed, or sliced. But blocks and shred yourself or purchase cheese slices at the deli counter.

Packaged Goods
It’s easiest to sabotage both your diet and budget buying packaged goods. Here are a few tips to keep you satisfied while meeting your budget.

$1 Diet Find: Jerusalem Artichoke Pasta
When dieting, you don’t want to cut vitamins and minerals as well as calories. This pasta, at only $.68 a serving, contains potassium, iron and inulin, a prebiotic that boosts digestive health.

$ Diet Find: Whole Grain Hamburger Buns
Buying whole grain hamburger buns will offer portion control for sandwiches as well as help you pass by other bread selections. At only $.33 per serving, they are one of the cheapest options for Dr. Oz’s $1 Diet and they are sure to please the family.

In-Store Strategies
Be flexible with your brands in order to find the best value. Additionally, purchase multiple items when they are sale and freeze them.

The Deen Brothers have mastered the arts of budgeting and food. This delicious meal fits perfectly into Dr. Oz’s $1 Diet – it can be made in less than 30 minutes, is less than 500 calories and costs a total of $1 a serving!

Canned Salmon Burgers Over Orzo by the Deen Brothers

Ingredients
Serves 8
1/2 cup green bell pepper, diced
1/2 cup yellow bell pepper, diced
2 cloves garlic, minced
2 lbs salmon fillets, skinned and finely chopped
1 large egg
1 tbsp soy sauce
1 tsp fresh lemon juice [price insignificant]
1/2 tsp salt
8 oz (1 1/4 cups) orzo

Directions
In a medium bowl, combine peppers, garlic, and salmon. In a small bowl, combine egg, soy sauce, lemon juice, and salt; add to pepper mixture, tossing gently to combine. Form mixture into 8 patties.
Lightly coat a grill pan or skillet with cooking spray. Heat over medium-high heat until hot. Grill or cook patties, 5 minutes per side, or until desired degree of doneness. Serve over orzo.
Recipe courtesy of the Deen Brothers.


Bobby Deen’s Goulash

Although traditionally made with beef and noodles, this goulash is made with whole wheat noodles and extra lean meat. This is a perfect freeze-ahead meal. Measure out a portion to freeze in small Ziploc container and throw in the microwave for a quick and delicious dinner.

Ingredients
Serves 4-6
2 tbsp olive oil
1 1/2 lbs (lean) ground beef
2 (14 1/2-oz) cans tomato sauce
1/2 cup diced tomatoes
2 garlic cloves, minced
1 large onion, chopped
1 cup frozen corn kernels, thawed
2 tbsp soy sauce
1 1/2 tbsp dried basil
1 1/2 tsp dried oregano
3/4 tsp garlic powder
3/4 tsp salt
3/4 tsp freshly ground black pepper
4 1/2 cups cooked whole-wheat noodles
Directions
Heat the olive oil in a large skillet over medium-high heat. Cook the ground beef, breaking it up with a fork, until browned, about 10 minutes. Transfer the meat to a crock-pot and add the diced tomatoes, tomato sauce, garlic, onion, corn, soy sauce, basil, oregano, garlic powder, salt, and pepper. Cover and cook on high for 2 hours or low for 4 hours, or until the goulash has thickened and completely cooked through. Serve the goulash over whole-wheat noodles.
Recipe courtesy of the Deen Brothers


Mom-on-the-Go Chicken Kabobs with Brown Rice by the Deen Brothers

Ingredients
Serves 8-10
2 lbs boneless skinless chicken breast, cut into 1-in chunks
2 green bell peppers, cut in 2-in pieces
1 large onion, cut into 2-in pieces
1 (8-oz) package baby bella mushrooms
1/2 cup vegetable oil
1/2 cup soy sauce (4 oz)
3 cloves garlic, minced
1 tsp crushed red pepper
20 cherry tomatoes
Brown rice

Directions
In a large bowl, combine chicken, red bell peppers, onion, and mushrooms.
In a small bowl, whisk together vegetable oil, soy sauce, garlic, and crushed red pepper. Pour over chicken mixture; toss gently to combine. Cover and refrigerate for up to 4 hours. Spray grill rack with nonstick nonflammable cooking spray. Preheat grill to medium-high heat (350˚ to 400˚ F).
Drain chicken, discarding marinade. Thread chicken, vegetables, and cherry tomatoes on skewers as desired. Grill skewers, covered with grill lid, for 6 to 8 minutes, turning skewers occasionally or until vegetables are tender and chicken is cooked through. Serve with rice.
Recipe courtesy of the Deen Brothers.


Low-Fat Eggplant Bake by the Deen Brothers

Ingredients
Serves 4
1 lb eggplant, cut into 1-in cubes
2 1/2 tsp olive oil
Salt and freshly ground black pepper to taste
1 cup prepared tomato sauce
1 1/2 tbsp chopped fresh basil
1 1/2 cups shredded low-fat mozzarella (8 oz total)



Directions
Preheat oven to 500 ° F. Toss the eggplant with the olive oil and season with salt and pepper. Place on a baking sheet and roast, tossing occasionally, for 20 minutes, or until golden. Reduce the oven temperature to 425 ° F. Transfer the eggplant to a 1 1/2-quart baking dish. Add the tomato sauce and basil and toss to coat the eggplant. Layer the mozzarella on top. Bake for 20-25 minutes, or until golden.
Recipe courtesy of the Deen Brothers.


Turkey Black Bean Burger With Zucchini Fries by the Deen Brothers

Ingredients
Serves 6-8
Burgers:
1 1/4 lbs ground turkey
1 (15-oz) can black beans
1/2 cup crushed tortilla chips
1 tsp The Lady’s House Seasoning
1 tbsp chili powder
1 tsp ground cumin
1/4 cup olive oil
1 cup prepared salsa
1 cup frozen corn kernels, thawed
1 avocado
Zucchini fries:
1 medium-sized zucchini, julienned
1/4 cup olive oil (for frying)
Salt & ground black pepper

Directions
In a large bowl, combine the turkey, beans, tortilla chips, house seasoning, chili powder, and cumin. Use your hands to form the mixture into 8 equal-size patties. Heat the olive oil in a large skillet over medium-high heat. Working in batches if necessary, cook the patties for 4-5 minutes per side, or until no longer pink in the middle. Transfer the patties to a paper-towel-lined plate to drain. In a small bowl, mix together the salsa, corn, and avocado. Spoon the salsa mixture over the burgers.
For the fries, preheat oven to 350 ° F. Spray a cookie sheet or large baking pan with olive oil. Season the julienned zucchinis with salt, and peppers. Let rest for 15 minutes. Lay each piece of coated zucchini on the tray. Do not overlap. Bake for 20 minutes or until golden brown. Let the fries cool slightly before eating.
Recipe courtesy of the Deen Brothers.