

5
DELICIOUS
RECIPE S
TO KICKSTART YOUR
WEIGHT LOSS
LIONDALE MEDICAL
Table of Contents INTRODUCTION • • • • • • • • • • • • • • • • • • •
4
BREAKFAST • • • • • • • • • • • • • • • • • • • • •
6
LUNCH
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DINNER • • • • • • • • • • • • • • • • • • • • • • •
10
SNACK
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14
DESSERT
Introduction Eating to lose weight does not mean you have to eat flavorless, skimpy meals. In this book you will find 5 simple, filling, delicious meals that will help you burn fat and lose weight.
1. Vary Your Veggies It is important to eat a variety of vegetables and fruits because they carry the different vitamins, minerals, phytonutrients, and antioxidants that keep you healthy. Bonus: Organic vegetables have been shown to have more nutrients than vegetables grown conventionally. They may be a bit more expensive, but if you are getting 2 or 3 times more nutrients, doesn’t that seem worth it?
2. Use High Quality Fats You probably didn’t think that in a book about weight loss we would mention consuming fat, did you? Fat is probably the most misunderstood macronutrient, especially when it comes to weight loss. Consuming limited, quality fats high in omega 3s can actually help your body burn fat. Omega 3s and omega 6s are important in brain function, hormone production, and muscle growth. However, it is important to have a healthy omega 6 to omega 3 ration of ~1:1 (most Americans eat anywhere from 12:1 to 25:1 omega 6 to omega 3 diet). While omega 6s can be good for you in the right quantity, they also cause inflammation and compete with omega 3s in the body.
3. Eat Protein Protein is the macronutrient that takes the most energy for your body to digest. In fact, it takes 20-30% of the total eaten protein calories for your body to digest it. Protein also keeps you feeling full longer meaning you’ll have fewer cravings for snack in between meals.
1. Consume Complex Carbohydrates In our recipes you will find plenty of delicious carbohydrates. Just like fats, not all carbohydrates are created equal. We recommend whole grains such as brown rice and quinoa as opposed to sugar-coated granola and cereal. Also, it helps if you eat carbs after a work out, because your body will use them to aid in recovery.
2. Use Cleansing Spices Spices such as turmeric, cilantro, ginger, Himalayan sea salt, and parsley are used in our recipes because they decrease inflammation, promote weight loss, and improve overall health. A little goes a long way - you don’t have to add an overpowering amount of spices in order to receive the health benefits. Himalayan sea salt tastes much “saltier” than regular salt or even sea salt, so be sparing as you use it.
6. Foods You Will NOT Find Our Recipes In these recipes you will not find any processed foods, refined sugars that can spike insulin, or unhealthy fats just simple, delicious, healthy recipes.
Breakfast Breakfast is an important meal, yet many people skip it or end up choosing fast junk foods to save time. It is also common to believe that granolas and yogurts are healthy when really these foods are high in sugar. Foods with excess refined sugar can spike your insulin levels and will not keep you feeling full very long. Here’s a great breakfast that will promote fatloss without taking away too much time from your morning.
Avocado + Asparagus Scramble SERVINGS: 1 PREP TIME: 9 minutes
INGREDIENTS 1 Tbsp Coconut Oil 1 Small Plum Tomato 4 Asparagus Stalks Green Onion Chopped 1 Egg 1 T black beans Turmeric & Smoked Paprika Himalayan Sea Salt & Pepper to Taste (remember Himalayan salt tastes “saltier” so use less than you normally would) 1/2 Avocado Sliced
 
DIRECTIONS 1. In a medium sauce pan, warm a tablespoon of coconut oil on medium heat. 2. Chop asparagus into quarter-inch pieces, dice tomatoes, and finely dice a whole green onion including the white bulb. 3. Turn up the heat to medium-high and add the veggies to the coconut oil and let them cook until the tomatoes are tender, about 4-5 minutes. 4. While these are cooking slice the avocado and whisk the egg in a small bowl 5. Once the veggies are tender, add the egg and beans, stirring until the egg whites and yolk are cooked through but the yolk is tender. 6. Scoop the pan contents onto a plate while hot, add your sliced avocados, then add a little sprinkle of turmeric and smoked paprika. Add salt and pepper to your preference and taste. 7. Enjoy!
Lunch Chipotle Turkey Lettuce Wraps with Cilantro Quinoa SERVINGS: 4 PREP TIME: 25 minutes
LETTUCE WRAP INGREDIENTS 1 lb. Ground Turkey 1 Tbsp Olive Oil 1/2 Red Onion Diced 1/2 Cup Diced Tomatoes (or cherry tomatoes cut in half) 1/2 Chopped Red Pepper 1 Tbsp of Finely Chopped Chipotle in Adobo Sauce 3 Cloves Fresh Chopped Garlic 1/2 tsp of Cumin 1/2 tsp of Smoked Paprika 1/2 tsp of Chili Powder Salt and Pepper to taste Chopped Jalapeños (if desired) Lettuce for Wrapping (butter lettuce is a great option) Fresh Chopped Cilantro Lime Wedges
DIRECTIONS 1. On medium-high heat add the olive oil to a sauce pan and add onion, tomatoes, red peppers, chipotle peppers, and garlic. 2. Just before the onions are transparent and the tomatoes are tender, add the ground turkey and stir so it fills the pan evenly for faster cooking. 3. Add cumin, smoked paprika, chili powder, salt and pepper. 4. After the turkey is just cooked (no pink parts visible, but also don’t cook too long to avoid drying the turkey out) turn the stove off and add jalapeños if desired. 5. Serve in lettuce wraps with fresh cilantro and squeezed lime as garnish.
CILANTRO QUINOA SERVINGS: 6 PREP TIME: 25 minutes
INGREDIENTS 1 Tbsp Water 1/2 Red Onion Diced 3 Cloves Garlic Chopped 1/4 tsp Salt 1 Cup Quinoa, Rinsed and Drained 1 1/2 Cups Low-Sodium Chicken Stock 1 Lime 1 Cup Cilantro Chopped
DIRECTIONS 1. Heat 1 tablespoon of water in a medium sauce pan over medium heat. Cook and stir onions and garlic until fragrant. 2. Add quinoa and stir until slightly browned, only 1-2 minutes. 3. Add salt and chicken stock, then bring to a boil. Reduce heat to low and simmer until broth is absorbed into the quinoa, about 15-20 minutes. 4. Remove from heat and stir in fresh lime juice and cilantro.
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Dinner We chose this delicious Asian baked salmon to provide you with a quick but nutritious option for dinner.
Baked Chili-Asian Salmon with California Avocado Salad SERVINGS: 2 PREP TIME: 25 minutes
SALMON INGREDIENTS 2 4 oz. Salmon Fillets 1 Tbsp Olive Oil 1 Tbsp Coconut Oil 2 Tbsp Soy Sauce 2 Tbsp Chili Paste (or to taste) 1 Lime 3 Cloves of Chopped Garlic 1 inch of Ginger Grated Turmeric & Smoked Paprika & Pepper 1/2 Cup Chopped Cilantro 2 cups cooked brown rice
DIRECTIONS 1. Preheat the oven to 375ยบ F. 2. Place the fillets in a small square baking dish, drizzle with olive oil, then smear each with coconut oil. 3. Drizzle soy sauce over each fillet and smear one tablespoon of chili paste on each. 4. Cut a lime in half and squeeze one half over each fillet. 5. Sprinkle chopped garlic, ginger, and pinches of turmeric, smoked paprika, and pepper over each fillet. 6. Let these cook until your preferred level of doneness, between 12-16 minutes. 7. Serve with rice and avocado salad.
 
CALIFORNIA AVOCADO SALAD
INGREDIENTS 1 Head of Romaine Lettuce 1 Avocado Diced 1/4 Cup of Olive Oil 1 Lemon - Squeeze and Strained of Seeds 1 Tbsp Tarragon Vinegar 1/2 tsp of Anchovy Paste 3 Cloves of Chopped Garlic 1/2 Cup of Four Cheese Italian Blend (Bonus! If you can find a hard cheese that’s grass-fed) Salt & Pepper to taste
DIRECTIONS 1. While the salmon is cooking, mix and mash together the avocado, olive oil, lemon, tarragon vinegar, anchovy paste, garlic, and cheese in a medium to large salad bowl. Salt and pepper your dressing, tasting it until it suits you. 2. Wash and chop the romaine and add to the bowl but do not mix until you are ready to serve.
 
Snack Time Our favorite snacks during the day are fruits and veggies. While veggies can feel boring, a little low fat greek yogurt can make you feel like you’re getting away with having dessert in the middle of the day. Plus, Greek yogurt is packed with protein. We wanted to include this recipe to help you find a healthy, low-sugar yogurt to enjoy. Nonfat Greek yogurt and nutrient-packed fruit such as strawberries, grapefruits, and blueberries are great for providing you protein energy and essential nutrients while keeping your sugar intake low.
Greek Yogurt + Berry Snack 1 Cup 0% Fat Plain Greek Yogurt 1/2 Cup of Strawberries 1 Tbsp of Honey
 
Dessert Eating for weight loss doesn’t mean you have to forgo sweets altogether. Here is our delicious rum ball recipe.
Raw Cocoa Rum Bites INGREDIENTS 1/3 Cup Unsweetened Cocoa Powder 1 Cup Pitted Dates 1/2 Cup of Rum 1 tsp Vanilla 2 Cups Pecans Pinch of Salt
DIRECTIONS 1. Add pecans and salt to a food processor or blender. Mix until the pecans are finely ground. 2. Add dates, vanilla, and cocoa powder to the blender. Mix well until everything is combined. While the blender is on low add rum as needed to make the mixture stick together. 3. Using a spatula, transfer to a mixing bowl. Use your hands to knead and form small round balls, bite-sized. 4. Sprinkle with cocoa powder before serving.
These can be stored in an airtight container for up to a week. Make these a day ahead of time for any party. You can add more rum if they dry out a bit.
ABOUT LIONDALE MEDICAL
A N T I A G I N G M E D I C I N E & S E R V I C E S I N N E W YO R K Liondale Medical offers a variety of medical services for men and women. Our preventative medicine specialists will help you regain the vigor and strength of your youth. Our resident specialist, Dr. Lionel Bissoon (DO) has been practicing for over 20 years. Author of the book The Cellulite Cure, Dr. Bissoon is a highly skilled physician with a wide range of medical knowledge. His training in multiple fields of medicine allows him to provide a comprehensive approach to treating all his patients.
LIONDALEMEDICAL .COM 212.579.9136 - DR. LIONEL BISSOON