It’s been said – food is medicine. So, who better to prescribe a healthy diet than your doctor? Dr. Tasneem Bhatia has the ultimate eating plan from the kitchen of doctors nationwide in her new book What Doctors Eat – in stores now.
MIXED BERRY ICE POPS
There are many ways to add more antioxidant-packed berries to your diet—and this is a fun one. Unlike the ice pops you probably had as a kid, these aren’t full of sugar and artificial color and flavorings.
- Prep time: 10 min
- Freeze time: 4 hours
- Servings: 6
- 2/3 cup blueberries
- 30 small fresh mint leaves
- 1 1/3 cups raspberries
- 1 1/2 cups seltzer
- 2 Tbsp light floral honey, such as acacia
- 1 Tbsp fresh lemon juice
1. LAYER the blueberries, mint, and raspberries evenly in 6 ice pop molds.
2. COMBINE the seltzer, honey, and lemon juice in a 2-cup measuring cup, stirring gently until the honey dissolves. Very slowly pour the mixture over the berries and mint. (Leave about 1/2 inch of space at the top of each mold to allow for expansion during freezing. Adjust the amount of liquid you use accordingly). Insert handles or sticks into the molds.
3. FREEZE for at least 4 hours before serving.
NUTRITION (per serving): 46 cal, 1 g pro, 12 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 0 mg sodium
These rolls are easy to make and delicious. It is a fun dish to get the kids involved in the kitchen, too!
- Total time: 30 minutes
- Serving: 4
- 1 Tbsp peanut or canola oil
- 1/2 lb boneless chicken breast, cut into bite-size pieces
- 16 medium shrimp, peeled and deveined
- 2 cups dark leafy greens (such as romaine, spinach, or kale), chopped fine
- 1/2 cup chopped fresh mint
- 1/2 cup chopped fresh cilantro
- 8 round rice paper (spring roll) wrappers (8-inch diameter)
- 24 fresh basil leaves
- 1/4 cup low-sodium soy sauce
- 1/4 cup hoisin sauce
1. PREHEAT a large skillet over high heat. Add the oil, and heat it until it smoked. Add the chicken and stir-fry until nearly cooked through, 5 to 7 minutes. Add the shrimp and continue stir-frying until the shrimp turns pink, 2 to 3 minutes more. Let it cool slightly, then chop the shrimp into bite-size pieces. Place the cooked chicken and shrimp in a medium bowl and set aside.
2. TOSS the greens, mint, and cilantro in a large bowl.
3. FILL a pie plate with warm water. Working with one wrapper at a time, dip one side of the wrapper in the water for 30 seconds, then the other side. The wrapper will be pliable, but still firm. (If the wrapper is very soft, either the water is too warm or you kept the wrapper in the water for too long.)
4. TRANSFER the wrapper to a flat surface. Starting about ½ inch from the bottom of the wrapper, spread 1/3 cup of greens horizontally across the wrapper. Place about 1/8 cup of the chicken and 2 shrimp to the top of the greens. Top with 3 basil leaves.
5. FOLD the bottom of the wrapper up over the greens, tightening as you fold. Then fold in the sides, and continue rolling up from the bottom. Set the completed wrapper on a plate, and cover it with plastic wrap.
6. REPEAT steps 3 through 5 with the remaining 7 wrappers.
7. WHISK together the soy sauce and hoisin sauce. Slice the rolls in half on the diagonal and divide them among 4 plates. Serve with the sauce for dipping.
NUTRITION (per serving-2 rolls): 268 calories, 28 g protein, 26 g cards, 1 g fiber, 6 g fat, 1 g saturated fat, 1248 mg sodium