Dr. Jonny Bowden

Category: Recipes

  • Chocolate Peanut Butter Protein-Power Milkshakes

    Chocolate Peanut Butter Protein-Power Milkshakes

    Here’s a great way to make a milkshake healthier: Use frozen yogurt and real peanut butter. The classic milkshake is really high in calories because of the premium ice cream and chocolate syrup. No one loves ice cream more than I do, but in combination with pure chocolate syrup, it is lethal from a sugar and calorie point of view. Frozen yogurt lowers the calories and using real peanut butter is an inspired touch, adding healthy fat, some protein, and a ton of flavor without breaking the calorie bank. (And with lots less sugar than the “classic” version.) The added nuts and protein powder will not only lower the glycemic impact (the impact on your blood sugar) but will also beef up the protein and keep you satisfied much longer.

    Ingredients
    8 small high-quality, all-natural chocolate cookie snaps (such as MI-DEL)
    1 pint vanilla frozen yogurt
    2 scoops unsweetened, indentured vanilla whey protein powder, softened
    3 tablespoons (48 g) natural peanut butter, no added sugar
    3/4 cup (175 ml) milk (cow’s milk, unsweetened vanilla soy or almond)
    1 teaspoon vanilla extract

    Instructions
    Crush the cookies into small pieces in a resealable bag with a rolling pin or in a food processor. Add the crushed cookies, frozen yogurt, protein powder, peanut butter, milk, and vanilla to a high-powered blender and blend until mostly smooth.

    Yield: 4 servings

  • Health Giving Hollandaise Sauce

    There’s nothing better than homemade healthy hollandaise that’s not only super simple to make, but packed full of goodness and fantastic flavor. This one is loaded with protein and healthy fats that most store-bought brands are devoid of and that usually contains inferior, genetically modified oils such a soybean or vegetable oil.

     

    Ingredients:

    3 egg yolks
    2 tablespoons (28ml) filtered water
    3/4 cup (165 g) of grass fed unsalted butter, cubed
    2 tablespoons (28 ml) fresh lemon juice
    1/4 teaspoon of salt, Celtic or sea
    Dash of black pepper

     

    Instructions:

    Place a heatproof bowl over a medium-size saucepan filled a quarter of the way with hot, but not boiling water and maintain a temperature at a simmer. Put the egg yolks and water into the bowl and whisk for about 3 minutes, or until the mixture thickens and has doubled in volume. Add the butter, one cube at a time, ensuring each cube has fully melted before adding the next. This will take approximately 10 minutes. Whisk constantly until  sauce thickens and then remove from heat. Whisk in Lemon juice, salt, and pepper. Feel free to use electric whisk to speed up the process and reduce time. Serve immediately. The sauce is best used soon after making it and does not keep well in refrigerator.

    Yeald: About 1 cup

    Note: include this hollandaise over your favorite egg dishes, such as eggs Benedict, or over fresh, steamed asparagus, spinach, kale, broccoli, or cauliflower.

  • Protein-Powered Muesli With Coconut and Raisins

    Protein-Powered Muesli With Coconut and Raisins

    (from The Great Cholesterol Myth Cookbook, by Jonny Bowden, PhD and Steven Sinatra, MD)

    Loaded with fiber and rich in antioxidants, this sublimely tasty muesli is nutrient rich, crunchy, and flavorful. It will satisfy your appetite and keep your system working like a well-oiled machine for hours. Enjoy this dish as part of a nourishing breakfast or filling snack.

    2 cups rolled oats
    1 cup rye flakes
    1 cup dried dates, chopped
    1 cup raisins
    1 cup almonds, chopped roughly
    ½ cup walnuts, chopped roughly
    ½ cup pecans, chopped roughly
    ½ cup shredded coconut
    ½ cup sunflower seeds
    1 teaspoon pure vanilla extract
    ¼ teaspoon ground nutmeg
    ½ teaspoon ground cinnamon
    4 cups apple cider
    1 banana
    1 ½ cups blueberries

    In a large bowl, combine the oats through the cinnamon. Mix well. Place the mixture in an airtight, sealable container and stir in the apple cider. Cover, refrigerate overnight, and serve in the morning with chopped banana and blueberries.

    Yield: 8 to 10 servings

    Note: Nuts and seeds provide protein, essential fatty acids, and several antioxidant vitamins and minerals.

     

  • Super-Energizing Baked Beans

    Super-Energizing Baked Beans

    (from The Great Cholesterol Myth Cookbook by Jonny Bowden, PhD and Steven Sinatra, MD)

    The humble baked bean is the perfect breakfast food! Navy beans—used in this recipe—are a nutritional powerhouse of plant protein, fiber, iron, magnesium, copper, and calcium that supports cellular energy and an overall healthy metabolism. The pureed tomatoes are tasty and also a good source of the antioxidant lycopene. You’ll love the savory and flavorful addition of the herbs and spices that enhance the cardioprotective benefits of this dish.

    2 cups dried navy beans
    2 tablespoons extra-virgin olive oil or ghee
    2 cups chopped onions
    1 clove garlic, minced
    2 cups tomato puree
    ½ cup organic honey
    2 tablespoons apple cider vinegar
    1/4 teaspoon ground nutmeg
    ½ teaspoon ground cinnamon
    3 bay leaves
    ½ teaspoon each: ground turmeric and cumin
    ¼ teaspoon each: black pepper and salt (Celtic or sea)

    Soak the beans overnight. Drain and rinse under cold water. Add the beans to a large pot, cover with water, and bring to a boil. Reduce the heat to a simmer and cook for up to 2 hours.

    Preheat the oven to 300 degrees

    Drain the beans and place them in a large casserole dish, in a small skillet, heat the oil or ghee and sauté the onions and garlic until browned, about 3 or 4 minutes. Add the onions and garlic to the beans and combine. With the lid on, bake the beans for 3 hours, stirring frequently. Check the moisture level and water if needed. After 3 ½ hours, remove the cover and bake for another 30 minutes.

    Yield: 1 quart – approximately 8 servings

    Note: the insoluble fiber in baked beans is not fully digested but moves into the large intestine or colon, where friendly bacteria thrive on it to produce beneficial B-complex vitamins, enzymes, and short-chain fatty acids.

  • My #1 Healthy Recipe: Chicken Orange and Pomegranate Salad

    The following is a guest blog post by Sharna Burgess, professional dancer, choreographer and troupe member of ABC’s Dancing with the Stars.

    Aussie-born dancer and choreographer,  Sharna Burgess is well known as a professional partner and troupe member on the ABC hit series, Dancing With The Stars.  As you can imagine, exercise is an important part of Sharna’s life, “I train the most when I am in the middle of the Dancing With The Stars season.  During this time, I am in the dance studio every day so I end up working out 7 days a week.”

    To avoid diet and exercise burnout, Sharna advocates eating healthy well-balanced meals, “You don’t have to eat boring and bland meals to keep slim and trim.  There are many recipes that taste delicious and keep you on the right track.”

    The former Australian National Ballroom Dance Champion and former Broadway star of Burn The Floor gives us one of her favorite recipes for Chicken Orange and Pomegranate Salad!

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    Chicken Orange and Pomegranate Salad

    Serves 4

    4 large oranges, peeled and thinly sliced

    5 tbsp of olive oil juice from ¼ lemon
    a handful of coriander, chopped
    7 ½ ounces pomegranate seeds
    4 skinless chicken breasts, cut into strips
    Freshly ground black pepper

    Place the orange slices in a large mixing bowl.  Add 3 tablespoons of the olive oil, plus the lemon juice, coriander and pomegranate seeds.  Toss well to combine and set aside to marinate while you cook the chicken.

    Heat the remaining olive oil in a non-stick grill pan and sear the chicken over high heat for about 3 minutes on each side, or until cooked through.  Turn off the heat and set aside to rest for a few minutes.

    To serve, divide the salad between 4 serving plates, top with the warm chicken slices and finish with a few grinds of black pepper.

     

    Follow Sharna on Twitter: https://twitter.com/SharnaBurgess

    Follow Sharna on Facebook: https://www.facebook.com/sharnaburgess

    Visit Sharna’s Website: www.SharnaBurgess.com

  • Veggie Slaw with Flax Oil

    Veggie Slaw with Flax Oil

    Prep time: 20 minutes if hand cutting, 10 minutes with food processor

    Cook time: none but flavors improve with resting time a couple of hours

     

    Ingredients:

    2 1/2 tablespoons of flaxseed oil* (I recommend Barlean’s brand)
    2 1/2 tablespoons of raw apple cider vinegar
    2 1/2 tablespoons fresh lemon juice
    1/4 teaspoon sodium free lemon pepper
    Half small to medium head red or green cabbage cord, quartered, and finely sliced
    Three stalks broccoli, crowns removed, peeled, and thinly sliced
    4 carrots grated or thinly sliced
    4 stalks celery, finely sliced

    * you can also use extra-virgin olive oil

    In a large bowl combine oil vinegar lemon juice and lemon pepper and whisk together to combine. Add the cabbage broccoli carrots and celery. Toss to coat with dressing. Refrigerate for several hours. This will keep up for a week if you keep it cold and tightly sealed

    Yield 8 to 9 cups

     

     

  • Baby Spinach Salad with Fresh Raspberries

    Baby Spinach Salad with Fresh Raspberries

    Prep time: 5-10 min

    Cook time: none

     

    Ingredients:

    6 cups baby spinach
    ½ cup crumbled feta or goat cheese
    1/3 cup sliced almonds, walnuts or pecans
    1 cup fresh raspberries
    2 Tbsp. raspberry vinegar
    2 Tbsp. raspberry jam
    ½ tsp. Dijon mustard
    ½ tsp. raw honey

     

    In large salad bowl, combine the spinach, cheese, nuts, and raspberries.

    In a small bowl, whisk the vinegar, jam, mustard, and honey. Drizzle dressing over the top of salad and toss gently to coat. Serve immediately

  • Simplest High-Fiber Beefy Tacos

    This taco is way higher in fiber than the standard fare, largely from the refried beans, but it’s also a whole lot cleaner. We use only grass-fed beef (which you won’t find in Mexican fast food!), and we add tons of fresh veggies.

    This is how real, healthy Mexican food was meant to taste!

    This recipe is from The 150 Healthiest Slow Cooker Recipes on Earth by myself and Chef Jeannette Bessinger (the Clean Food Chef). By the way, if you’re wondering where to get grass-fed beef, they now carry it in Target, and it’s terrific!

     

    Ingredients:

    1-pound (454 g) Grass Fed ground beef
    1 yellow onion, finely chopped
    4 cloves garlic, minced
    2 Serrano chilies, seeded and finely chopped
    1 can (16 ounces, or 454g) highest-quality vegetarian refried beans
    1 cup (155 g) shredded sharp Cheddar cheese
    1 jar (16 ounces, or 454g) high-quality salsa
    12 small sprouted corn tortillas
    2 heirloom tomatoes, chopped
    2 cups (110g) shredded lettuce
    ½ cup (77 g) low-fat sour cream (or use plain Greek yogurt with a squirt of lime juice for fewer calories)
    ½ cup (5g) chopped fresh cilantro

     

    Instructions:

    In a large skillet over medium-high heat, combine the beef and onion and cook until no pink remains, about 6 minutes. Add the garlic and cook, stirring frequently, for 1 minute. Drain any excess oils and transfer the contents to the slow cooker.

    Stir in the chilies, refried beans, salsa and cheese. Cover and cook on high for 3-4 hours, or on low for 5-6 hours, until mixture is cooked through and bubbling. Stir and serve over warm tortillas with tomatoes, lettuce, and a dollop of sour cream and garnish with cilantro.

  • Jonny’s Mega Omega Salmon in a Snap

    Jonny’s Mega Omega Salmon in a Snap

    Wild salmon blends beautifully with sauteed spinach, and when both are lightly cooked in the best coconut oil on the planet, the resulting taste is superb. I love the organic spice pack that comes with the salmon I get from Vital Choice, but you can make your own spice mix or use salt and pepper– just don’t forget the turmeric. Turmeric is the superspice of all time, having both serious anti-inflammatory properties and some anticancer activity as well.

    Ingredients:

    1 ½ tablespoons (25ml) Barlean’s coconut oil
    4 Vita Choice Wild Alaskan Skinless Salmon fillets (6 ounces or 170 g each), thawed
    2 Vita Choice organic spice packs (included with salmon order, or use salt and pepper to taste)
    1 bag (6 ounces or 170 g) triple-washed baby spinach
    1 teaspoon on turmeric
    ¾ teaspoon lemon pepper
    2 tablespoons (28 ml) water
    2 teaspoons butter

    Instructions:

    Heat the coconut oil in a large Dutch oven over medium-high heat. Add the salmon fillets to the pan and sprinkle Vita Choice spice packs to taste over the surface or fillets. Sear for 1 minute or until lightly browned. Flip and sear the uncooked side for 1 minute, sprinkling the spice packs on the seared sides, to taste. Reduce the heat to medium low and add the spinach.

    Sprinkle the turmeric and lemon pepper over the spinach and add the water. Cover for 2 minutes. Remove the cover, add the butter, stir, and recover for about 1 to 3 minutes or until the salmon is cooked to your liking, Do Not Overcook!

  • Honey Drumsticks with Calorie-Burning Cayenne

    Can chicken drumsticks be healthy?

    You bet. Just add a bunch of terrific spices such as metabolism-boosting cayenne pepper and the anti-inflammatory, anticancer superspice turmeric, accompany with a great salad, and you’re in business!

    This recipe was developed by Chef Jeannette Bessinger, the Clean Food Coach, for our book, The 150 Healthiest 15-Minute Meals on Earth.

     

    Ingredients:

    8 chicken drumsticks (about 2 ½ pounds raw)
    1-teaspoon garlic granules
    1 teaspoon of onion powder
    1 teaspoon of paprika
    ¾ teaspoon chili powder
    ¾ teaspoon cayenne powder
    1-teaspoon ground cumin
    ¾ teaspoon turmeric
    ½ teaspoon salt
    2 tablespoons (28mg) lemon or lime juice (preferably fresh-squeezed)
    ¼ cup (85g) honey

     

    Instructions:

    Preheat grill to medium (or preheat the broiler). Make two deep diagonal cuts across the meaty part of each drumstick. In a gallon-size zip-closure bag, mix together garlic powder, onion powder, paprika, chili powder, cayenne, cumin, turmeric, and salt.

    Add drumsticks to the bag and move them around until evenly coated, pressing the spices into the cut grooves. Place drumsticks on a lightly oiled grill or broiler pan and cook for 15 to 20 minutes (depending on plumpness) or until nearly done.

    While chicken is cooking, in a small bowl, whisk together the lemon and honey. Divide the mixture and use half to baste the chicken for the last minute of cook time. When chicken is off heat baste the remaining citrus honey before serving.