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15 Tricks From Dr. Oz That'll Make Your Meals Healthier
In my professional life and my personal one, I've seen food change people. In fact, food has changed me. Believe it or not, when I was a child, my favorite spot in the house was the candy drawer. Every day when I got home from school, I scooped out something sweet. I gradually realized, especially when I played sports, that the right food could fuel my body. And when my eating habits changed, I changed. I had more energy. I was in a better mood. I didn't get run-down or suffer from long streaks of blahness.
I've since seen plenty of evidence that of all the choices you make about your health, nothing has greater influence than the food you eat. Yes, food can break you, but it also holds the power to fix your body, prevent some diseases and reverse others, and help you feel healthier and more energetic overall. One of the most important ways to help your body do the great things it wants to do for you, day in and day out, is to give fruits and vegetables a pivotal role — not just a cameo appearance — in your diet.
Of course, knowing what to do and actually making it happen in a life that's already full can be two different things, which is why I've come up with some sneaky tricks to help.
Simmer a cup of pitted prunes in a cup of water until they plump up, drain, then spoon them onto Greek yogurt. (Packed with fiber and antioxidants, prunes are one of the most underrated fruits.)
Load your slice with these new combinations:
• Zucchini, scallions, lemon zest, and Parmesan
• Mushrooms, spinach, leek, and Gruyère
• Poblano, corn, red onion, and Cheddar
Beans aren't just a good source of protein — they're vegetables too!
For instance, toss roasted grapes into pasta with kale.
For more flavor and more produce, simply sauté a couple of sliced pears with 1 Tbsp olive oil and 2 Tbsp balsamic vinegar and spoon over roasted or grilled chicken breasts.
This crowd-pleaser — made with eggplant — is just as delicious without meat.
Roast a giant sheet pan of asparagus or cauliflower and use it for three meals: as a side dish with lemon zest and Parmesan, diced in pasta, and chopped in a frittata.
For a quick vitamin A fix, fold 1/2 cup of canned pumpkin into 3 cups cooked polenta.
Puree the ingredients in a blender until smooth, then pour into ice-pop molds and freeze until set. Try these flavors:
• Peach + grated fresh ginger
• Mango + coco nut milk + lime juice
• Blackberries + banana + honey
• Honeydew + mint
This article originally ran in the June 2019 issue ofWoman's Day.
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