Dr. Kantor gives suggestions to New York Smash Magazine for budget-friendly and healthy recipes to help make 2014 your healthiest year yet!
1. Beef Pot-Roast in the Pressure Cooker with Gravy
Description: If you want a fast easy way to get a tasty roast aside from leaving one in the crock pot all day, try this healthy pot roast pressure cooker recipe out. It makes 6-8 servings which is enough to have leftovers the next day and save money on lunch!
1 TBS olive oil
1 3 lb. boneless chuck roast
1 tsp sea salt
¼ tsp black pepper
3 cups beef broth
½ c dry red wine
1 tbs. thyme
3 cloves minced garlic
3 large carrots, peeled and diagonally cut into 2-inch pieces
1 pound Yukon gold potatoes, peeled and cut into 2-inch pieces
1 large onion, cut into 8 wedges
2 tablespoons gluten free all-purpose flour
Heat a 6- or 8-quart pressure cooker over medium-high heat. Add oil to cooker; swirl to coat. Sprinkle roast evenly with salt and pepper. Add roast to cooker; sauté 5 minutes, browning on all sides. Stir in 3 cups Pressure-Cooker Beef Stock and wine. Close lid securely; bring to high pressure over high heat. Reduce heat to medium or level needed to maintain high pressure; cook for 35 minutes. Remove from heat; release pressure through steam vent, or place cooker under cold running water to release pressure. Remove lid; add thyme and next ingredients (through onion). Close lid securely. Return to high pressure; cook 1 minute. Remove from heat; release pressure through steam vent, or place cooker under cold running water to release pressure. Remove lid; let stand 5 minutes. Remove roast; slice roast thinly, and place on a platter. Remove vegetables from cooker using a slotted spoon, and place on platter with roast. Cover and keep warm.
Strain cooking liquid through a cheesecloth-lined sieve or strainer into a large bowl; discard solids. Bring cooking liquid to a boil over medium-high heat in a large, wide skillet; cook until reduced to 1 1/2 cups (about 15 minutes). Remove 1/4 cup cooking liquid from pan; add 2 tablespoons flour, stirring with a whisk. Return flour mixture to pan; cook 2 minutes or until slightly thick, stirring with a whisk. Serve with roast and vegetables. Minutes or until slightly thick, stirring with a whisk. Serve with roast and vegetables. Garnish each serving with fresh thyme sprigs, if desired.
Nutrition Facts: Calories per serving: 550, Carbohydrates: 24g, Fat: 29g, Protein: 35g, Sodium: 123mg, and Fiber: 2g
Estimated Cost/serving: $3.09
2. Quinoa Porridge
Description: Quinoa is a great source of fiber and protein and it happens to be a gluten free grain, if you are not sure how to prepare it try making it like your morning oatmeal. Quinoa can be bought in bulk which will save you money upfront. Cooking the quinoa in bulk will also save time in the morning for breakfast.
½ c cooked quinoa
½ c unsweet almond or coconut milk
Top with ¼- ½ c blueberries
1-2 tsp pure maple syrup or honey
1-2 Tbs. toasted walnuts or pecans
Cook quinoa, add almond milk and top with remaining ingredients and microwave or re-heat on stove till nuts, fruit become desired tenderness.
Nutrition Facts per serving: Calories: 267, Carbohydrates: 34g, Fat: 13g, Protein: 8g, Sodium: 97mg, and fiber: 6g
Estimated Cost/serving: $.97
3. Asian Meatballs
Description: These meatballs are great for both kids and adults. Ground meats like turkey, chicken or beef are more economical then traditional cuts of those meats. These meatballs are a tasty way to incorporate protein into any meal or snack.
1 lbs. ground beef, chicken or turkey
Pinch of sea salt
½ tsp. black pepper
1 minced garlic clove
1 tsp. fresh ginger (if you only have dry ginger that can work too)
1 tablespoon reduced sodium soy sauce or tamari
2 tsp. 100% maple syrup or local honey
2 Tbs. canola, grape seed or safflower oil
Your favorite Asian dipping sauce (peanut, hoisin, etc.)
Combine all ingredients and roll into balls, bake, grill or pan fry till they are cooked all of the way through. Serve alongside sautéed veggies and your favorite Asian dipping sauce.
Nutrition Facts per serving: Calories: 276, Carbohydrates: 3g, Fat: 15g, Protein: 30g, Sodium: 74mg, fiber: 0g
Estimated Cost/serving: $1.82
4. Herb Roasted Carrots
Description: This is a simple and economical side dish that can be added to any meal, it adds color and nutrition without too many extra calories or carbohydrates.
16 oz baby carrots
1 tablespoon melted coconut oil or mild olive oil
1 and ½ teaspoons fresh thyme leaves, roughly chopped
½ teaspoon freshly grated nutmeg
Sea salt and pepper to taste
Preheat oven to 450 degrees F.
Toss all ingredients together. Bake for 10 minutes, stir, and bake for 10 more minutes or until cooked through and golden brown.
Nutrition Facts per serving: Calories: 79, Carbohydrates: 8g, Fat: 4g, Protein: 1g, Sodium: 86mg, and Fiber: 3g
Estimated Cost/serving: $0.71
5. Banana Protein Shake
Description: Protein shakes are an economical way to incorporate protein, healthy fats, fruits and vegetables into any meal replacement or snack. Buy protein in bulk and use produce that is in season.
5 ice cubes
1 c almond or coconut milk or water
1 T natural peanut/almond or cashew butter
1 scoop chocolate or vanilla protein powder
1 handful of raw spinach
Blend the below ingredients in blender or smoothie maker
Nutrition Facts: Calories: 297, Carbohydrates: 24g, Fat: 11g, Protein: 29g, Sodium: 290mg, and Fiber: 6g
Estimated Cost of shake: $1.50
This is a preview to an article that will be featured in New York Smash. Read the FULL ARTICLE HERE.
Be sure and order your copy of Dr. Kantor’s highly praised new book What Matters: Leadership Values that Just Might Save America. Proceeds from sales benefit the American Diabetes Foundation, the All-Natural Food Council of North America, the Natural Products Association.