A Healthy Breakfast Recipe for the New Year

During the rest of the year it’s nearly impossible to get the whole family together for breakfast; but during the holidays, big, unhealthy breakfasts become a tradition.  With a focus on health and wellness this season, give your family the festive breakfast they want with fewer calories and less fat. I’ve made it a goal of mine to inform my patients that a healthy diet and exercise routine is essential to enhancing your overall quality of life and is also beneficial for maintaining long-lasting cosmetic surgery results. Try this low calorie banana, strawberry, and chocolate hazelnut crêpe recipe that I enjoy making for my family.

Serves: 4-5

Ingredients:

1 package of pre-made, French-style crêpes

1 package of fresh strawberries, sliced

2 bananas, sliced

3 Tbsp. low-carb chocolate hazelnut spread, melted

2 Tbsp. low-fat whipped cream

 

Directions:

Step 1: If frozen, thaw the crêpes overnight in your refrigerator.

Step 2: Place one thawed crêpe in the microwave for 15-20 seconds on high; flip over and microwave for an additional 8-10 seconds. Repeat until all the crêpes have been warmed.

Step 3: Transfer the heated crêpe to a dish and fill each with your desired amount of low-fat chocolate hazelnut spread, and sliced bananas and strawberries. Roll or fold crêpe and top with a small amount of low-fat whipped cream.

Keep checking back periodically as I will be sharing more tasty recipes in the future. Stay up-to-date with me, Dr. David Whiteman, for more healthy recipes, exercise and post-surgery tips and connect with us on Facebook, Twitter, and Google+.

Healthy July 4th Cookout Recipes & Menu

Preparing the perfect menu to serve to your family and friends for your July 4th cookout can often be challenging. Though most may prefer the hot dogs and hamburgers off the charcoal grill route, or a big helping of coleslaw or potato salad on this day of celebration, I recommend opting for dishes that are not only tasty but also healthy. Check out a few low calorie recipes that I enjoy as inspiration when preparing your Independence Day feast.

Watermelon Salad w/ Balsamic Vinaigrette

Prep time: 10 minutes

Serves: 4-5

Ingredients:

1 whole seedless watermelon, cut into small chunks
1/2 pound baby arugula leaves
1/2 pound crumbled feta cheese
1 bottle of light balsamic vinaigrette dressing

Instructions:

In a large bowl, combine watermelon and baby arugula leaves. Sprinkle a handful of feta cheese on top and lightly drizzle with balsamic vinaigrette. Toss well and serve.

 

Grilled Vegetable Skewers

Prep time: 15 minutes

Cook time: 10 minutes

Serves: 4-5

Ingredients:

10 wooden skewers
2 red bell peppers, cut into chunks
2 yellow bell peppers, cut into chunks
½ pound of whole fresh mushrooms
1 red onion, cut into chunks
2 zucchinis, cut into 1-inch slices
1 package of cherry tomatoes
½ cup olive oil
½ teaspoon sea salt
2 lemons

Instructions:

Soak skewers in water for 15 minutes. Lightly coat grill with oil and preheat grill at medium temperature. Alternately arrange peppers, mushrooms, onion, zucchinis, and cherry tomatoes onto skewers. While the skewers are cooking, whisk together olive oil, sea salt, and juice of the lemons and brush onto the skewers. Occasionally turn and baste the skewers on medium heat until the vegetables are tender.

 

Fresh Corn Salad

Prep time: 10 minutes

Cook time: 3-5 minutes

Serves: 4-5

Ingredients:

6 shucked ears of corn
1 red onion, diced
3 tablespoons apple cider vinegar
3 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Instructions:

In a large pot, bring 2 cups of water to a boil. Immerse corn in water and cook for 3-5 minutes, cover the pot and let the water return to a boil again, keep the pot covered and turn off the heat. Drain and place the ears in ice water, and once cooled, cut the kernels off the cob.

Mix together the apple cider vinegar, olive oil, salt, and black pepper. Place the kernels in a large bowl and lightly pour the vinegar mixture on top. May be served cold or at room temperature.

 

Sugar-Free Vanilla Bean Ice Cream w/ Fresh Berries

Prep time: 10 minutes

Serves: 4-5

Ingredients:

1 pound of fresh organic strawberries, sliced in half
1 pound of fresh organic blueberries
½ pound of fresh organic raspberries
1 can of whipped cream
1 container of sugar-free vanilla bean ice cream

Instructions:

Mix together berries in a large bowl. Place two scoops of sugar free vanilla bean ice cream in individual medium size bowls. Put two large spoonfuls of berries on top of ice cream and finish off with whipped cream.

 

By continuously eating healthy foods, you can ultimately improve your overall quality of health.  Providing yourself nutritional care two weeks before and after surgery is vital in meeting your cosmetic surgery desires.

Keep checking back periodically as I will be sharing more tasty recipes in the future. Stay up-to-date with me, Dr. David Whiteman for more healthy recipes, exercise and post-surgery tips and connect with us on FacebookTwitter, and Google+.

Healthy Chili Recipe Perfect for Independence Day Celebrations

Choosing the perfect dish to serve at Fourth of July cookouts can sometimes be a difficult task. If you’re anything like the providers of Southern Plastic Surgery, healthiness is always a consideration in meal planning, although you also want to provide options people will enjoy. These concerns, tied with not wanting to bring the same dish as someone else, can really increase the pressure during what’s supposed to be a fun celebration. This year, Dr. David Whiteman wants to make your decision easier by highlighting Lisa’s chili recipe just in time for Independence Day.  Lisa submitted her recipe in Dr. Whiteman’s Spring Into Health and Wellness Recipe Contest and won! She even modified the recipe to make it more kid-friendly, so you’ll be sure to please even the pickiest eaters.

Kid-Friendly Three Bean Sweet Potato Chili

Prep time: 10 minutes

Cook time: 45 minutes

Ingredients

1 tablespoon canola oil
1 large onion, chopped, about 1 cup
½  jalapeno, chopped (optional)
2 large (about 6 ounces) sweet potatoes, peeled if desired and chopped
2 teaspoons ground cumin*
1 teaspoon chili flakes*
2 teaspoon dark chili powder*
1 teaspoon hot or smoked paprika*
1 teaspoon dried oregano
2 tablespoon tomato paste, no salt added
1 (14.5-ounce) can kidney beans, drained and rinsed
1 (14.5-ounce) can pinto beans, drained and rinsed

1 (14.5-ounce) can black beans, drained and rinsed
2 (14.5-ounce) cans petite diced tomatoes, no salt added
2 cups reduced-sodium vegetable broth
1 teaspoon Marmite or Vegemite (yeast extracts)
juice of one lemon, about 3 tablespoons
salt and pepper to taste

*For a spicier chili, switch the spice measurements from teaspoons to tablespoons.

Instructions
Heat a large pot to medium-high and add oil. Add onions and jalapeno and cook while frequently stirring for 5 minutes until onions begin to soften. Then, add sweet potatoes and spices and cook for 3 minutes while frequently stirring. Next add tomato paste and cook for two minutes while continuing to stir. Add beans, tomatoes, broth, and Marmite or Vegemite and stir to combine ingredients. Reduce heat to medium and cook for 30 more minutes until the sweet potatoes are soft.

This recipe makes about 8 servings with around 200 calories and only 3 grams of fat per serving.

Dr. Whiteman knows plastic surgery is no substitution for a healthy lifestyle and strives to show patients the importance of Health and Wellness through his website and blog. Aside from providing healthy recipes, health inspiration, and exercise tips, he even works closely with ACE certified personal trainer, Daryl Madison to help patients find the resources they need to reach their fitness goals. Be sure to stay connected with Dr. Whiteman on Facebook, Twitter, and Google+  for health, wellness, and plastic surgery updates.