Dr Oz: Forbidden Rice Bowl Recipe & Overnight Oats, Avocado Toast

Dr Oz: Nutritionist-Approved Meal Ideas

It can be intimidating to try to make a well-balanced meal that tastes great but doesn’t require a lot of work. He was thrilled to share the three meals every nutritionist wants you to know about. To help reveal them, he welcomed author and registered dietitian Ellie Krieger. According to Ellie, the perfect meal is all about the base. She explained that so many people get bored by eating the same healthy foods over and over again. She explained that each of the recipes she was going to share have a base that can easily modify according to your taste with different add-ins and mix-ins.

The first base is black rice, which is even healthier than brown rice! Ellie likes to use black rice to her Forbidden Rice Bowl, which you can easily adapt according to what you like.

Dr Oz: Ellie Krieger Forbidden Rice Bowl Recipe

Ingredients:

• 2 tbsp unseasoned rice vinegar
• 2 tbsp toasted sesame oil
• 6 C cooked (hot) black rice or brown rice
• 1 C store-bought kimchi
• 2 medium carrots – shredded
• 1 scallion – sliced
• 1/4 C reduced-sodium soy sauce
• 2 tbsp peanut oil
• 5 oz baby kale or spinach leaves
• 6 large eggs – hardboiled, halved (or 2 C shredded, cooked chicken)
• 1 1/2 C bean sprouts
• 1/2 C coarsely chopped roasted peanuts

Directions:

1. In a small bowl, whisk the soy sauce, peanut oil, rice vinegar, and sesame oil together
2. Put the kale or spinach leaves in a steamer basket over a pot of boiling water
3. Cover and steam for about 4 minutes, until wilted
4. Put 1 C of hot rice into each bowl
5. Arrange 1/3 C of the greens, 2 egg halves, some kimchi, 1/4 C bean sprouts, and 1/4 C carrots on top of the rice
6. Sprinkle 1 tbsp of peanuts on top of each bowl
7. Arrange with about 1 1/2 tbsp of the sauce and some scallions

Ellie also pointed out that you can cook the rice ahead of time and potion some of it into bags and freeze for future use. Be sure to freeze it while it’s still hot instead of storing the fridge.

Next, Ellie shared a great recipe using her next base: oats!

 

Dr Oz: Ellie Krieger Overnight Oats In Jars Recipe

• 1 1/2 C nonfat or 1% low-fat milk
• 1/2 C all-fruit blueberry jam
• 1 C old-fashioned rolled oats
• 2 C fresh fruit – divided
• 2/3 C whole natural almonds – divided
• 1 C nonfat or low-fat plain yogurt
• 1 tsp vanilla extract
• 2 tbsp chia seeds

Directions:

1. Toast the almonds in a dry skillet over medium-high heat, stirring frequently, for about 3-5 minutes, until lightly browned
2. Let cool slightly, then chop coarsely
3. In a medium bowl, stir the yogurt, milk, vanilla, and jam
4. Stir in the oats, chia seeds, and half the almonds
5. Then stir in one cup of the fruit
6. Divide the mixture evenly among four 12-oz jars
7. Top each with the rest of the fruit and almonds
8. Cover tightly and store in the fridge overnight, for at least 8 hours

Finally, for the third base, you can use avocado toast using Ezekiel or sprouted bread. Make sure you get a ripe avocado by gently pressing on the skin. If it”gives” without being mushy, it’s ripe! If it’s not yet ripe, place the avocado in a paper bag on your counter with a banana in the bag. Then you can top the avocado toast with various toppings, but Ellie particularly loves sliced radishes, hard-boiled eggs, chili garlic sauce, cucumber, and lime juice.