The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (64 page)

Flex-Time Foods
are listed as optional ingredients.

Unless otherwise indicated, recipes fit all plans
(
STAT
,
RESTORE
, and
MAINTAIN
).

For Versatile Vinaigrette recipe, see
page 244
.

½ cup garbanzo beans, drained

½ cup cucumber, chopped

2 tablespoons red onion, chopped

1 teaspoon garlic, minced

Fresh chopped parsley to taste

Dash of pepper

Balsamic vinegar

1 large tomato, sliced

Optional: 1½ tablespoons Versatile Vinaigrette

Toss all ingredients together except tomato slices. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Serve over tomato slices. Makes 1 serving.

⅓
cup any kind of vinegar (balsamic, white, cider, red wine, etc.)

1 teaspoon honey (optional)

1 teaspoon lemon, lime, orange, grapefruit, mango, pineapple, or other fruit juice (or for a richer taste, add 1 tablespoon tomato juice, vegetable juice, or tomato sauce)

1 teaspoon garlic (or more to taste), minced

1 teaspoon onions or shallots (optional), minced

Chopped fresh or dried herbs to taste (basil, thyme, rosemary, parsley, sage, lemongrass, cilantro, etc.)

Salt and pepper to taste

⅔
cup extra-virgin olive oil

Whisk together vinegar, honey, fruit or vegetable juice, garlic, onions or shallots if using, herbs, and salt and pepper. To create an emulsified dressing (the oil and vinegar stay combined), slowly pour olive oil into the vinegar mixture in a very thin stream while whisking vigorously. You can also use a food processor, or just combine all the ingredients in a jar and shake well before using. Makes about 10–12 servings of 1½ tablespoons each.

1–2 cups baby spinach leaves

½ cup grape tomatoes, sliced

2 tablespoons onion, chopped

1 hard-boiled egg or 3 hard-boiled egg whites, chopped

1 ounce crumbled low-fat feta cheese

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange spinach leaves on a plate. Top with tomatoes, onion, eggs or egg whites, and cheese. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups romaine lettuce

3–4 ounces canned tuna packed in water, drained

½ cup cooked green beans, chilled

½ cup grape tomatoes, sliced

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange lettuce leaves on a plate. Top with tuna, green beans, and tomatoes. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups romaine lettuce

2 ounces canned tuna packed in water, drained

½ cup cooked white beans

½ cup cooked green beans, chilled

½ cup grape tomatoes, sliced

Fresh chopped herbs to taste

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange lettuce leaves on a plate. Top with tuna, white beans, green beans, tomatoes, and herbs. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

3–4 ounces canned tuna packed in water, drained

1 tablespoon celery, chopped

1 tablespoon dill relish, or 1 tablespoon chopped dill pickle

1 tablespoon plain Greek yogurt

½ teaspoon Dijon mustard

1 slice of tomato

Optional: 1 slice of whole-grain bread, toasted

Optional: 1–2 cups salad greens

Mix together tuna, celery, relish or pickle, yogurt, and mustard. Arrange slice of tomato on the toast (for an open-faced sandwich) or the salad greens (for a salad). Top with tuna mixture. Makes 1 serving.

1–2 cups salad greens, any type

¼ cup black beans, drained

½ teaspoon cumin

½ cup fresh salsa

1 ounce cheddar cheese, shredded

Optional: ½ small avocado, cubed

Arrange salad greens on a plate. Spread with black beans. Mix cumin into salsa; pour over beans. Top with shredded cheddar cheese and avocado (if using). Makes 1 serving.

1–2 cups baby spinach leaves

½ cup cooked and chilled lentils

½ cucumber, diced

5 grape tomatoes, sliced

1 ounce feta cheese

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange spinach leaves on a plate. Mix together lentils and cucumber and place on spinach. Top with the grape tomatoes and cheese. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

¼ cup white beans, rinsed and drained

¼ cup kidney beans, rinsed and drained (or use ½ cup all white beans)

¼ cup red onion, chopped

½ cup grape tomatoes, sliced

Chopped fresh parsley

1 tablespoon balsamic vinegar

1–2 cups salad greens, any type

4 black or green olives, sliced

Optional: 1 tablespoon olive oil

Mix beans, onion, tomatoes, and parsley. Toss with vinegar and olive oil (if using). Arrange bean mixture over salad greens and top with olives. Makes 1 serving.

1 medium tomato, diced

½ cucumber, diced

½ green pepper, diced

1 ounce cheddar cheese, cubed or shredded

Handful (½ ounce) of chopped pecans

Fresh parsley, thyme, or other herbs, chopped

1–2 cups salad greens, any type

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Toss together all ingredients. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups salad greens, any type, shredded

1 tomato, sliced

¼ cup thinly cut red onion slices

2 ounces fresh mozzarella balls

Fresh basil leaves, shredded

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

On salad greens, place tomato slices, onion slices, mozzarella balls, and basil leaves. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups romaine lettuce, shredded

3-4 ounces grilled or baked chicken, salmon, or shrimp

2 tablespoons onion, chopped

½ cup roasted red pepper (packed in water), chopped

½ ounce fresh Parmesan cheese, shredded or thinly sliced

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Optional: Garlic Croutons (see recipe)

Arrange lettuce leaves on a plate. Top with chicken, salmon, or shrimp; onion; roasted red peppers; and cheese. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Top with Garlic Croutons (if using). Makes 1 serving.

1 slice whole-grain bread

Olive oil cooking spray

1 tablespoon chopped garlic, or ¼ teaspoon garlic powder

Spritz bread on both sides with olive oil cooking spray. Toast one side under broiler until brown. Flip over, top with garlic or garlic powder, and toast under broiler until brown. Cut up into squares. Makes 1 serving.

1–2 cups salad greens, any type

2 ounces baked chicken breast, cut in strips

½ tomato, chopped

1 ounce cheddar cheese, shredded or cubed

2 hard-boiled egg whites, chopped

Black pepper

Olive oil cooking spray

Balsamic vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange salad greens on a plate. Top with chicken, tomato, cheese, and egg whites. Sprinkle with black pepper. Spritz with olive oil cooking spray and drizzle with a little balsamic vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups salad greens, shredded

¼ cup canned black beans, drained

2 tablespoons canned chopped green chilies, or more to taste

¼ cup salsa, fresh or bottled

1 ounce cheddar cheese, shredded

Optional: ¼ cup guacamole

Optional: 1 whole-grain tortilla

Arrange salad greens in a bowl. Top with beans, green chilies, salsa, cheese, and guacamole (if using) or roll into tortilla. Makes 1 serving.

3–4 ounces cooked chicken breast, cubed

Optional: ½ cup brown rice, cooked

1 tablespoon olive oil

¼ to ½ teaspoon turmeric or curry powder

1–2 cups salad greens, any type, shredded

1 tomato, sliced

Olive oil cooking spray

Cider vinegar

Optional: 1½ tablespoons Versatile Vinaigrette

In a small bowl, mix together chicken, rice (if using), olive oil, and turmeric or curry powder. Arrange salad greens on a plate. Top with tomato slices. Place chicken mixture over the tomato. Spritz with olive oil cooking spray and splash with a little cider vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

1–2 cups salad greens, any type

½ tomato, chopped

1 ounce cheddar cheese, grated

¼ cup cooked lentils

Olive oil cooking spray

Cider vinegar

Optional: ½ small avocado, sliced

Optional: 1½ tablespoons Versatile Vinaigrette

Arrange salad greens on a plate. Top with tomato, cheese, lentils, and avocado (if using). Spritz with olive oil cooking spray and splash with a little cider vinegar, or dress with Versatile Vinaigrette. Makes 1 serving.

⅔
cup bulgur wheat

1 tablespoon lemon juice

⅔
cup boiling water

2 medium tomatoes, chopped

2 green onions, sliced

½ cup fresh parsley, chopped

2 tablespoons fresh mint, chopped

Olive oil cooking spray

4 ounces feta cheese

Lettuce leaves

Optional: 1½ tablespoons Versatile Vinaigrette

Combine the bulgur, lemon juice, and boiling water. Let this mixture stand about 30 minutes, allowing bulgur to absorb the liquid. Stir in tomatoes, green onions, parsley, and mint. Spray with olive oil cooking spray (or dress with Versatile Vinaigrette) and gently toss in the feta cheese. Chill for at least 1 hour. Arrange the mixture over lettuce leaves. Makes 4 servings.

Olive oil cooking spray

1 medium onion, chopped

2 stalks celery, diced

2 carrots, diced

1 small garlic clove, minced

32-ounce box fat-free, reduced-sodium chicken, beef, or vegetable broth

15-ounce can crushed or diced tomatoes, or 15-ounce can tomato sauce

1 cup dry lentils

1 cup baby spinach, sliced thin

1 teaspoon vinegar

½ teaspoon cumin

1 teaspoon dried oregano

1 bay leaf

Dash of freshly ground black pepper

Spray a saucepan with olive oil cooking spray and heat on medium. Add onion, celery, and carrots, sautéing for a few minutes, until they
start to soften. Add garlic and sauté for another minute. Add in all remaining ingredients. Bring to a boil. Reduce heat to low, cover, and simmer gently for 25 to 35 minutes, or until lentils are tender. Remove bay leaf before serving. If soup is thicker than you like, thin with water. Makes 6 servings.

1 32-ounce box fat-free, reduced-sodium chicken or vegetable broth

1 15-ounce can crushed tomatoes

2 zucchinis, quartered and sliced

1 tablespoon garlic, minced

1 large onion, chopped

2 stalks celery, chopped

2 carrots, sliced

2 cups canned kidney beans, drained

1 cup frozen green beans

2 teaspoons dried oregano

2 teaspoons dried basil

Parmesan cheese

In a large saucepan or soup pot, combine broth, tomatoes, zucchini, garlic, onion, celery, and carrots. Bring to a boil; cover and reduce heat. Simmer until vegetables are tender, about 20 minutes. Add kidney beans, green beans, oregano, and basil. Simmer for 5–8 minutes, until green beans are tender. Top each serving with a sprinkle of Parmesan cheese prior to serving. Makes 4 servings.

Olive oil cooking spray

1 medium onion, chopped

2 stalks celery, diced

2 carrots, diced

1 32-ounce box fat-free, reduced-sodium beef broth

1 15-ounce can tomato sauce

1 tablespoon Tabasco sauce

8 ounces cooked roast beef, cut into small pieces

1 bay leaf

1 cup canned kidney beans, drained

Dash of freshly ground black pepper

Spray a saucepan with olive oil cooking spray and heat on medium. Add onion, celery, and carrots, sautéing for a few minutes, until they start to soften. Add in all remaining ingredients except beans. Bring to a boil. Reduce heat to low, cover, and simmer gently for 20 minutes. Add beans and simmer 10 minutes longer. Remove bay leaf before serving. Makes 6 servings.