Oprah's personal chef shares secrets

January 7, 2008 12:40:32 PM PST
Dean Ornish, who spent the last 30 years studying exercise and diet, has released a new book called "The Spectrum," which claims it's a "a scientifically proven program to feel better, live longer, lose weight and gain health."In the book, Ornish discusses how people can personalize a health plan to fit their lifestyle goals without deprivation or guilt. The book also features several recipes, including the ones below. Try out some of these healthy recipes.

Multigrain Pancakes With Strawberry 'Syrup'

Serves 4 6

  • 1 cup unsweetened apple juice
  • ½ cup unsweetened applesauce
  • 2 egg whites or ½ cup egg substitute
  • 2 cups multigrain flour
  • 1 teaspoon baking powder
  • ¼ cup oats
  • ½ teaspoon cinnamon
  • 2 teaspoons baking powder
  • ¼ teaspoon salt

    Whisk the apple juice, applesauce, and egg whites together in a bowl. In a separate bowl, stir the dry ingredients together. Fold in the wet ingredients. Add a splash more juice if it's too dry. Heat a nonstick skillet sprayed with nonstick cooking spray and pour in batter 1 heaping tablespoon at a time. Serve with strawberry syrup.

    Strawberry Syrup

  • 1 cup fresh or frozen strawberries
  • 1 teaspoon Splenda

    Heat the strawberries in a pot over medium heat and cook until soft, about 5 minutes. Remove three-quarters of the berries and puree in a blender with the Splenda. Add the remaining berries to the puree and serve warm with the pancakes.

    Zucchini Frittata

    Frittatas are enjoyable at any meal. Serve with a side salad for lunch or dinner.
    Serves 4 6

  • 1½ cups shredded zucchini
  • ½ medium yellow onion, minced
  • ½ red bell pepper, cut into ¼-inch strips
  • 2 garlic cloves, minced
  • 10 egg whites
  • 2 tablespoons nonfat milk
  • Salt and freshly ground black pepper to taste
  • 2 tablespoons chopped flat-leaf parsley or basil

    Coat a large ovenproof skillet with nonstick cooking spray and warm over medium-high heat. Preheat the broiler. Add the zucchini, onion, bell pepper, and garlic to the skillet and sauté until the vegetables are tender, about 5 minutes. Drain off any moisture from the vegetables. In a bowl combine the egg whites, milk, salt, pepper, and half of the herbs. Pour the mixture over the vegetables in the skillet. Allow to cook undisturbed until the eggs begin to set and the edges appear done, then place under the broiler. Cook until the top is lightly browned and the eggs are set. Sprinkle with the remaining herbs. Cut into wedges and serve.

    Group 2: Cook the vegetables in 1 tablespoon of extra-virgin olive oil.
    Group 3: Sprinkle the frittata with your favorite reduced-fat cheese before putting it under the broiler.

    Vegetarian Chili

    This vegetarian version of chili is always appreciated. The bulgur wheat adds a nice texture along with the vegetables.
    Serves 8

  • 2 cups diced red onion
  • 1 cup diced red bell pepper
  • 1 jalapeño, minced
  • 1 cup diced carrots
  • 4 garlic cloves, finely minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • Salt and freshly ground black pepper to taste
  • One 28-ounce can crushed Italian plum tomatoes
  • 1 cup vegetable broth
  • ½ cup bulgur wheat
  • ½ cup lentils, cooked
  • 1 can kidney beans
  • 1 can lima beans

    Spray a Dutch oven with nonstick cooking spray, add the vegetables and garlic, and sauté over medium heat. Add the chili powder, cumin, coriander, cinnamon, and cayenne pepper. Cook the vegetables in the spices, about 5 minutes. Season with salt and pepper. Add the tomatoes, broth, bulgur wheat, lentils, kidney beans, and lima beans. Bring to a simmer and cook until the bulgur is tender, about 10 minutes. Test to see if it's done then serve, or let it cool down and freeze it.

    Peach Multigrain Griddle Cake

    Serves 8

  • One 14-ounce can peaches, drained
  • 2 tablespoons brown sugar
  • 2 cups multigrain flour
  • ½ tablespoon baking powder
  • 1 teaspoon ground cinnamon
  • Pinch salt
  • 2 egg whites
  • 3/4 cup fat-free milk or soy milk
  • 1 cup fat-free plain yogurt

    Preheat the oven to 350° F. Spray a nonstick ovenproof skillet with nonstick cooking spray. Over medium heat, add the drained peaches and brown them lightly on one side. Sprinkle with the brown sugar and remove from the heat. Mix the flour, baking powder, cinnamon, and salt with a whisk. In a separate bowl, beat the egg whites and milk. Do not overmix. Pour the liquid mixture into the flour mixture and blend until it becomes a batter. Pour the batter into the skillet over the peaches. Place the skillet in the oven and bake approximately 12 minutes, until the cake is firm. Cut into 8 wedges and serve with the yogurt.

    Excerpted from "The Spectrum" by Dean Ornish, M.D. Copyright © 2007 by Dean Ornish, M.D.. Excerpted by permission of Ballantine Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.