G. Healthy Recipes

Dr. Kim’s Healthy Recipes

Dr. Kim’s Healthy Breakfast smoothie

5-7  Ts   protein power

1 Ts   Blueberry

1Ts    Kale

1-2 pcs   Asparagus

1Ts    Pineapples

1       Apple slices

1-3 pcs    Broccoli

1 Ts    Carrot

1 Ts    Strawberry

1 Ts    Banana

1 Ts    Orange or pure orange juice

1 Ts    grounded flax seeds

7-10  pcs almonds nuts

7-10 pcs  walnuts

7-10 pcs  pine nuts

1 pc. sliced beet (optional as  few times a week)

Combine all or portions of the above ingredients  into Nutri-Bullet

(* Nuts are optional if you have allergies)

 with  organic milk or water and blend to drink.

Enjoy to drink every morning and any other time if you desire.

*Also you can add your favorite seasonal fresh fruits and  fresh vegetables.

Dr. Kim’s Healthy Sandwiches

1 large apple

 1 cucumber

1 peach

 1 avocado

 3 colorful mini peppers (red, yellow, orange, etc.)

1 whole wheat pita bread

 Mint leaves

 Italian parsley

 Raisins

Mixed Nuts or Sunflower Seeds (optional if you have allergies)

  1. Thinly slice the apple, peach, and avocado. Place the slices onto a plate.
  2. Cut the whole wheat pita bread in two. Separate and open up each pita bread slice to resemble a sandwich pocket.
  3. Place the various fruit slices neatly into the pita pocket.
  4. Add on desired amount of mint leaves and Italian parsley.
  5. Sprinkle mixed nuts or sunflower seeds, and raisins on top of the sandwich.

Yield: 2 sandwiches

Watch DEMONSTRATIONS

Click here to watch Dr. Kim’s Healthy Delight Sandwich PART 1 Demonstration

Click here to watch Dr. Kim’s Summer Delight Sandwich PART 2 Demonstration

 Dr. Kim’s Healthy Cookies (without refined sugar)

3 cups Quaker Oats (old fashioned, uncooked)

1 ½ cups organically grown whole-wheat flour

1 ½ cups instant non-fat dry milk (soy milk or protein powder instead, if allergic to milk)

1 1/2 cups mixed unsalted nuts (exclude peanuts)

1 ½ cups of applesauce

2 cups of raisins

½ cup of honey

½ cup of olive oil

2 eggs

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon ground cinnamon

  1. Heat oven to 350F.  Mix olive oil and honey until creamy.
  2. Add eggs, applesauce, and vanilla. Beat well.
  3. Add flour, baking soda, nonfat dry milk and cinnamon. Mix well.
  4. Stir in oats, raisins and nuts.  Drop by rounded tablespoonfuls onto ungreased cookie sheets.
  5. Bake 10-13 minutes for softer or 13-18minutes for crispy cookies.  Cool for a few minutes on the cookie sheet. Then remove from the wire rack.  Cool completely.

Yield: 4 dozen.     Enjoy the healthy cookies!

Oatmeal Delight

Boiled oatmeal mixed with:

  • Raisins
  • Bananas
  • Unsalted nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Enjoy “Oatmeal Delight” by adding organic or soy milk!

Bon Appétit!

Healthy Oriental Soup

2 cups total of bean mixture: Try Pinto, Large Lima, Kidney, Navy, Black, Soy, White, Black Eye Pea, Lentils, Peas, Quinoa and Garbanzos. You may substitute with any of your favorite beans!

1 cup of tofu, sliced  

1 cup of  bean sprouts

1-2 large carrots, sliced. Leave skin on, but wash thoroughly

1 small onion, chopped 

1-2 cloves of garlic

1 -2 large potato, cut into cubes. Leave skin on, wash thoroughly

1-2 celery stalks, sliced 

   1 cup mushrooms, sliced

    1 cup of red/green cabbage, chopped

  2-3 tomatoes, sliced

     1 chicken breast or lean meat, sliced (Optional for vegetarian)          

Seasoning: a mixture of thyme, rosemary, oregano,garlic,black pepper, and basil.

             **Place all ingredients, 1 can of chicken stock and 1 cup of water into a crock pot for about 4 hours on low until the beans are soft and cooked. Then enjoy!**

Mixed Vegetables & Sweet Potato Noodles

 

150 grams of beef

1 bunch of spinach

1 medium size onion

1 medium size carrot

Mushrooms (5 dried shitake  and 1 package of white mushrooms)

3 cloves of garlic

7-8 green onions –21/2” sliced

Low sodium soy sauce, sesame oil,  sugar, pepper, and sesame seeds    

Preparation of ingredients:

  1. Soak 5 dried shitake mushrooms in warm water for a few hours until they become soft. Squeeze the water out of them and slice thinly.
  2. Slice a package of white mushrooms (2 cups’ worth).
  3. Cut a carrot into thin matchstick-shaped pieces 5 cm long.
  4. Cut 7 -8 green onions into 7 cm long pieces.
  5. Slice one onion thinly.
  6. Slice 150 grams of beef into thin strips.

Directions:

  1. Boil 2 bunches of noodles in boiling water in a big pot for about 3- 4 minutes. When the noodles are soft, drain them and put in a large bowl.
  2. Cut the noodles several times by using scissors and add 1 tbs of soy sauce and 1 tbs of sesame oil. Mix it up and set aside.
    *tip: Take one sample and taste it to see whether or not it’s cooked properly. If it feels soft, it’s finished.
  3. In the boiling water, add a bunch of spinach and stir it gently for 1 minute. Then take it out and rinse it in cold water 3 times. Remove any grit or dead leaves thoroughly while rinsing. Squeeze it gently to get the water out, then cut it into 5 cm pieces.
  4. Add ½ tbs soy sauce and ½ tbs sesame oil and mix it and place it onto the large bowl.
    *tip: When you drain the hot water from the pot, don’t discard the hot water. Put it back into the pot so you can cook your spinach quickly.
  5. On a heated pan, put a few drops of olive oil and your carrot strips and stir it with a spatula for 30 seconds. Put it into the large bowl (don’t burn it!).
  6. Place a few drops of olive oil on the pan and add your sliced onion. Stir it until the onion looks translucent. Put it into the large bowl with your carrots.
  7. Place a few drops of olive oil on the pan and add the sliced white mushrooms. Stir it for a bit and then put it in the large bowl.
  8. Place a few drops of olive oil on the pan and add your green onions. Stir for 1 minute and put it into the large bowl.
  9. Place a few drops of olive oil on the pan and add your beef strips and your sliced shitake mushrooms. Stir it until it’s cooked well, then add 3 cloves of minced garlic, ½ tbs soy sauce and ½ tbs sugar. Stir for another 30 seconds and then put it into the large bowl.
  10. Add 2 tbs of soy sauce, 3 tbs of sugar, 2 tbs of sesame oil, and 1 ts of ground pepper to the large bowl. Mix all ingredients, then sprinkle 1 tbs of toasted     sesame seeds on the top.

Serving size: 4-5

Korean BBQ Beef (Bulgogi)

1 lb beef top sirloin, thinly sliced

6 cloves garlic, minced

2 green onions, thinly sliced

4 Tbs soy sauce

2 Tbs brown sugar

1 small pear – peeled and minced without the core

1 Tbs sesame oil

1 Tbs rice wine

1 Tbs sesame seeds

1 tsp fresh ginger, minced

Freshly ground black pepper to taste (optional)

There are several ways to cook Korean BBQ Beef: in the oven, by barbequing or grilling, and by stir frying all the ingredients in a frying pan with 1 tsp of olive oil, starting with the beef and all the ingredients together.

Directions:

  1. In a large Ziploc bag, combine beef with garlic, pear, green onions, soy sauce, brown sugar, sesame oil, rice wine, sesame seeds, fresh ginger, and ground black pepper. Seal, and refrigerate for 2 to 3 hours.
  2. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Brush oil over grill pan. Place beef on pan. Cook, turning to brown evenly, for 3 to 6 minutes, or until done. 
  3. Eat with rice. (preferably brown rice for your health)

Serving size: 2-3

Dr. Kim’s Healthy Sushi Rolls

1 ½ cup of cooked organic wild rice

1 dry seaweed sheet

1 avocado

1 cucumber

2 organic eggs

1 large carrot

1 small bun of spinach

½ of yellow radish

½ of a skinless chicken breast or organic beef strips or fish cake strips (optional for vegetarians)

Sesame oil, sesame seeds as necessary

1 Tbs of rice vinegar

½ tsp of honey

Low-sodium soy sauce (optional)

A bamboo mat for rolling

  1. Place 1 ½  cups of cooked rice in a large bowl
  2. Mix the rice and 1 Tbs of vinegar and ½ tsp of honey well.

*Slice all ingredients into thin, long, vertical slices and place side by side on a large plate to be ready for rolling. For the eggs, beat in a bowl and pour into a frying pan with a little bit of oil. Keep the egg mixture flat like a pancake and flip both sides until ready, then slice thinly.*

Now to roll the ingredients together:

  1. Put a sheet of seaweed on the bamboo mat and spread a thin layer of rice all over, leaving about an inch without rice at the end of the sheet.
  2. Add all long, thinly sliced ingredients at the center of the sheet.
  3. Roll it up gently using the bamboo mat.
  4. Unfold and open the bamboo mat and cut the long roll into smaller pieces about 2 cm thick.
  5. Place rolls on a plate and enjoy.

Serving size: 1 roll

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