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Zone Diet: Peach Recipes

If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes.

Peach Salsa0919-Peach Salsa2

Yield: 8  Servings  of 1/3 cup
Total Time: 20 min
Nutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g 

Ingredients:
2 cup Peaches - chopped (I used sliced frozen -thawed)
1 cup Roma tomatoes - diced
1/2 cup Red onion - diced
1 Jalapeno - minced
1 clove  Garlic
1/3 cup Fresh cilantro - chopped
2 Tbsp Fresh-squeezed lime juice		 Instructions:
1. Combine all ingredients.
2. Refrigerate for a few hours.

 

Chicken and Vegetable Stir Fry
0919-Chicken and Vegetable Stir Fry

Yield: 4  Servings 
Total Time: 25 minutes
Nutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g

Ingredients:
1 tbsp balsamic vinegar
2 tbsps fresh-squeezed lime juice - or lemon
2 tbsps agave nectar
1 tsp vanilla
1 tsp ground ginger
2 cups fresh or frozen peach slices - (unsweetened) thawed
2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed
1 tbsp olive oil
14 oz boneless skinless chicken breast - cut into bite sized pieces
1/3 cup Kitchen Basics unsalted vegetable stock - divided
2 cups green beans
1 red bell pepper - sliced
3/4 cup onions - sliced
1 tomato - chopped
1 (6 oz) can mushrooms
ground black pepper
2 tbsps low sodium soy sauce
4 tsps extra virgin olive oil		 Instructions:
1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.
2.  Add a few berries and mash them. 
3. Add peaches and remaining berries, toss a few times.   
4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 
5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 
6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.
7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.
8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve.

 

Tuna Salad Zoned 
0919-Tuna Salad Zoned

This healthy tuna salad tastes delicious and has no guilty bad ingredients.
Yield: 1 Serving
Total Time:

Ingredients
2 oz Chunk light tuna in water
1/4 cup Cottage cheese
1/4 cup Garbanzo beans
6 Olives
2 tsps Cashew nuts
1 tsp Dijon mustard - to taste
1 Peach
1 tsp Dr. Sears' Zone Extra Virgin Olive Oil
Instructions:
  1. Mix everything together.
  2. Have a peach for dessert.

Pan Seared Scallops in a Dill Sauce and Peach

0919-Pan Seared Scallops

Peach is the star of the show and pairs very nicely with the pan seared scallops.
Yield: 2 Servings
Total Time: 30 minutes
 Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g

Ingredients
1 Peach - cut in half, pit removed
Cooking spray - olive oil
1 oz Goat cheese
1 tsp Chives - finely cut
8 oz Sea scallops
2 tsps Dr. Sears' Zone Extra Virgin Olive Oil
Sea salt and pepper - to taste
1/2 cup Arugula
1/4 cup Dill Sauce - (see recipe in sides and snacks
2 Apples - for dessert


Ingredients for Dill Sauce
1/3 cup 0%-Fat Greek yogurt
2 tsp Dry white wine
3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil
1 tsp Garlic - minced
1 tsp Dill
1 1/2 tsps Cornstarch
Salt and pepper - to taste

Instructions for the peach:
  1. Turn the oven to broil.
  2. Spray or brush olive oil on peach.
  3. Place peach on grill or under broiler until lightly browned.
  4. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves.


For the Scallops:

  1. Rinse under cold water and pat dry.
  2. Add the olive oil to a heavy skillet.
  3. Turn to high heat.
  4. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops.
  5. Sear the scallops for about 1 1/2 minutes on each side until translucent.
  6. Place seared scallops around the peach and arugula.
  7. Drizzle dill sauce over scallops.
  8. Have an apple for dessert.
Instructions for the dill sauce:
1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.
2. Make a slurry (thin paste) by combining the cornstarch with a little water.
3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.

 

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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Simple Homemade Zone Meals

Simple Homemade Zone Meals

  Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy.   Here are some meals, shown for both women and men, that are a snap to make for people on the go.   Ginger Chicken Ingredients:   Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients:   Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients:   Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients:   Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.

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