Dr Oz: $4 A Day & Quinoa Oatmeal, Chickpea Wrap & Cabbage Soup

Dr Oz: Healthy Eating On $4 A Day

One of the biggest complaints from those trying to eat healthy is cost. That’s exactly why Dr Oz wanted to find out if it was really possible to eat healthy on just $4 a day. He set up a challenge of creating a full day of food, meaning three full meals and a snack. Each day has to meat the following macros (based on the nutritional needs of a woman who is 5’4″):

• 70 grams protein
• 70 grams fat
• 230 grams carbs
• at least 25 grams fiber

The food had to be purchased from a regular grocery store and the budget was just $4 because for 46 million Americans have an average allowance of $4.

Dr Oz: Thug Kitchen & Healthy Eating On A Diet

Dr Oz welcomed Michelle Davis and Matt Holloway, the leaders of a new “street-smart approach to healthy eating” called Thug Kitchen. Michelle explained that although they faced a little backlash over their book at first, once people realized they were just trying to cut through the pretentiousness that surrounds veganism in general, everyone relaxed and started having fun with them. Michelle was actually a cashier at a grocery store for eight years where she couldn’t afford to shop. Matt was getting lunches for his bosses at his job that cost more than he was making in a day. They didn’t feel included in the conversation about healthy eating which is why they created Thug Kitchen.

Dr Oz: Cheap Quinoa Oatmeal Recipe

They shared some of their meal ideas with Dr Oz, beginning with breakfast. A cheap and healthy way to start your day is with quinoa oatmeal. Be sure to rinse your quinoa before you use it. It costs just $.45 per serving and you can find out how to make it below.

Ingredients:

• 1/2 C quinoa
• 1 C steel-cut oats
• 1/2 C almond milk
• 4 C water
• 1 tsp olive or coconut oil
• pinch of salt

Directions:

1. Heat the water to near boiling
2. Strain and rinse quinoa
3. In a saucepan, heat the oil over medium heat
4. Add the oats and stir for a couple minutes
5. Add the quinoa and hot water
6. Bring to a boil then reduce the heat to a simmer
7. Cook for 25-30 minutes
8. Turn off the heat, add almond milk
9. Pour into a bowl and enjoy

Then for lunch, you can enjoy Chickpea Wraps with Tahini Dressing that cost just $1.49 a serving. Find that tasty recipe on the next page…

Dr Oz: Spiced Chickpea Wraps With Tahini Dressing Recipe

Ingredients:

• 3 tbsp warm water
• 1 tbsp rice vinegar
• 1 tsp soy sauce or tamari
• 1 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp soy sauce or tamari
• 2 tsp ground cumin
• 1/4 to 1/2 tsp cayenne pepper
• 1/4 C tahini
• 1 1/2 tbsp lemon juice
• 1 tbsp olive oil
• 2 cloves garlic – minced
• 3 C cooked chickpeas
• 1 tsp maple syrup
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 4 large wraps or flour tortillas
• spinach
• carrot sticks
• cucumber sticks

Directions:

1. For the Tahini Dressing: Mix 1/4 cup tahini, 3 tbsp warm water, 1 1/2 tbsp lemon juice, 1 tbsp rice vinegar, 1 tbsp olive oil, 1 tsp soy sauce or tamari, and 2 cloves minced garlic in a small glass until smooth and creamy then place in the fridge
2. For the chickpeas, heat the olive oil in a large skillet or wok over medium-high heat
3. Add the chickpeas and fry them until they turn gold, about 3-5 minutes
4. In a small glass, mix together the maple syrup, lemon juice, and soy sauce
5. When the chickpeas are ready, pour the lemon juice mixture over them and stir
6. Let the mixture evaporate for about 30 seconds then add the spices
7. Sitr and let the mixture fry together for an additional 30 seconds, then turn off the heat
8. Add the chickpea mixture to the tortillasTop the tortillas with spinach leaves, carrot and cucumber sticks, then the dressing

A great, cheap snack is toast, peanut butter, and banana. It’s super easy, healthy, and a great way to get protein even if you have no experience in the kitchen. It costs just $0.32 a serving! For dinner, you can enjoy a White Bean & Cabbage Soup. You can find the tasty and healthy recipe on the next page…

Dr Oz: White Bean & Cabbage Soup Recipe Ingredients

• 1/2 medium yellow onion – diced
• 2 carrots – diced
• 1/4 C minced parsley
• 1 tsp dried thyme
• 1 can (28-oz) crushed tomatoes
• 1/2 head green or napa cabbage – shredded (approximately 3 C)
• 2 tbsp lemon juice
• crusty bread – for serving
• 2 tbsp olive oil
• 1 leek – halved lengthwise, cut crosswise into thin strips
• 2 ribs celery – diced
• 1 tbsp minced fresh rosemary
• 3 cloves garlic – minced
• 5 C vegetable broth
• 3 C cooked Great Northern or white beans
• salt and black pepper

Dr Oz: White Bean & Cabbage Soup Recipe Directions

1. Heat the oil in a large soup pot over medium heat
2. Add the leek and onion to the pot
3. Saute for about 5 minutes until the onion begins to brown
4. Add the celery and carrots, and saute for about 3 minutes, until they start to soften
5. Add the rosemary, parsley, garlic, and thyme
6. Cook for a minute then add the crushed tomatoes and the broth and let simmer
7. Fold in the cabbage and cook for 10-15 minutes, until tender
8. Fold in the beans and lemon juice then cook for about a minute to let the beans warm
9. Add salt and pepper to taste
10. Serve with crusty bread