The Lifestyle Diet

Dr. James Krider

Vegetables

Veggie Medley

Recipes

Print Pin

Veggie Medley

Servings 4 servings
Calories 240kcal

Ingredients

  • 1 ½ tbsp olive oil extra virgin
  • 1 ¼ cup onion chopped
  • 4 cloves garlic
  • 3 pieces shiitake mushroom
  • 4 red tomatoes
  • 3 tbsp orange juice
  • 1 ½ cup chickpea cooked
  • ¼ cup raisin seeded
  • ½ cup artichoke hearts jarred or canned
  • 2 tsp curry powder
  • 1 tsp curry powder
  • 3 tbsp parsley
  • 1 tbsp fresh mint
  • ½ tsp sea salt
  • ¼ tsp saffron
  • ¾ cup water warm

Instructions

  • Add the saffron to the warm water in a small cup.
  • Pour the oil into a large pot over medium-high heat.
  • Add the onion and garlic, and cook for 2 minutes, stirring frequently.
  • Add the mushrooms and cook for 1 minute, stirring frequently.
  • Add the tomatoes, orange juice, and garbanzos, and cook for 5 minutes, stirring occasionally.
  • Add the raisins, artichoke hearts, curry powder, and cinnamon, and cook for 10 minutes, stirring occasionally.
  • Add the saffron, the saffron soak water, parsley, mint, salt, and pepper, and mix well.
  • Serve on a bed of couscous.

Nutrition

Nutrition Facts
Veggie Medley
Amount Per Serving (342 g)
Calories 240 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 310mg13%
Potassium 730mg21%
Carbohydrates 39g13%
Fiber 10g42%
Sugar 10g11%
Protein 9g18%
Calcium 87mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Spinach With Garlic

Recipes

Print Pin

Spinach With Garlic

Servings 2 servings
Calories 100kcal

Ingredients

  • 1 tbsp olive oil extra virgin
  • 5 cloves garlic
  • 10 oz spinach raw

Instructions

  • Heat wok.
  • Add oil and heat for a moment.
  • Add garlic and stir-fry until fragrant, 10 seconds.
  • Add spinach and stir-fry.
  • After about a minute the spinach will wilt and be bright green.
  • Remove it from wok.

Nutrition

Nutrition Facts
Spinach With Garlic
Amount Per Serving (157 g)
Calories 100 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 115mg5%
Potassium 822mg23%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 1g1%
Protein 5g10%
Calcium 154mg15%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Spicy Eggplant With Garlic

Recipes

Print Pin

Spicy Eggplant With Garlic

Servings 4 servings
Calories 170kcal

Ingredients

  • 2 eggplants
  • ¼ cup chicken broth low salt
  • 1 tbsp soy sauce reduced sodium
  • 1 tbsp balsamic vinegar
  • 1 tbsp chili oil
  • ¼ tsp crushed red pepper flakes
  • 2 tbsp olive oil extra virgin
  • 2 spring onions or scallions medium
  • 1 tbsp ginger root
  • 2 cloves garlic

Instructions

  • Mix chicken broth, soy sauce, vinegar, chili oil, and red pepper flakes and set aside.
  • Heat a wok and add olive oil to coat.
  • Add eggplants and stir-fry 2-3 minutes until outsides are golden brown.
  • Turn heat to medium-high and add scallions, ginger, and garlic.
  • Stir-fry 30 seconds and add the broth mixture.
  • Simmer the vegetables for 2 to 3 minutes as the eggplant absorbs the sauce.

Nutrition

Nutrition Facts
Spicy Eggplant With Garlic
Amount Per Serving (314 g)
Calories 170 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1.5g9%
Sodium 120mg5%
Potassium 797mg23%
Carbohydrates 18g6%
Fiber 10g42%
Sugar 7g8%
Protein 4g8%
Calcium 35mg4%
Iron 0.89mg5%
* Percent Daily Values are based on a 2000 calorie diet.

Sauteed Vegetables

Recipes

Print Pin

Sauteed Vegetables

Servings 4 servings
Calories 35kcal

Ingredients

  • ½ sweet red pepper medium
  • ½ yellow pepper
  • 6 pieces crimini mushroom
  • 4 florets broccoli
  • ½ zucchini medium
  • ½ summer squash medium
  • ½ oregano ground
  • 2 tbsp soy sauce shoyu, lower sodium
  • 2 tbsp chicken broth low salt

Instructions

  • In saute pan with medium-high heat add the olive oil and garlic and saute for about 1 minute.
  • Add the vegetables and cook about 2 minutes.
  • Add oregano, soy sauce and chicken broth.
  • Stir until vegetables are wilted.

Nutrition

Nutrition Facts
Sauteed Vegetables
Amount Per Serving (153 g)
Calories 35
% Daily Value*
Sodium 160mg7%
Potassium 361mg10%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 2g4%
Calcium 25mg3%
Iron 0.64mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Carrots

Recipes

Print Pin

Roasted Carrots

Servings 4 servings
Calories 180kcal

Ingredients

  • 1 cup red onion
  • 4 cups carrots
  • 1 tbsp olive oil extra virgin
  • ⅛ tsp allspice
  • ¼ cup raisins
  • ¼ cup walnut chopped
  • 2 tbsp lemon juice

Instructions

  • Heat oven to 425°F.
  • Roast carrots for 10 minutes.
  • Soak ¼ cup raisins in ¼ cup water.
  • Add the raisins and ¼ cup chopped walnuts.
  • Continue roasting 10 more minutes.
  • Toss with the juice from 1 lemon.
  • Add cilantro and dill if desired.
  • Salt and pepper to taste.

Nutrition

Nutrition Facts
Roasted Carrots
Amount Per Serving (196 g)
Calories 180 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 95mg4%
Potassium 586mg17%
Carbohydrates 25g8%
Fiber 5g21%
Sugar 15g17%
Protein 3g6%
Calcium 64mg6%
Iron 0.96mg5%
* Percent Daily Values are based on a 2000 calorie diet.

Pan-Roasted Asparagus With Tomatoes & Olives

Recipes

Print Pin

Pan-Roasted Asparagus With Tomatoes & Olives

Servings 6 servings
Calories 120kcal

Ingredients

  • 12 oz tomato red, ripe, cherry
  • 2 lb asparagus
  • 2 tbsp olive oil extra virgin
  • 2 cloves garlic
  • 3 oz whole kalamata olives
  • 2 tbsp fresh basil shredded
  • ¼ cup parmesan cheese grated

Instructions

  • Cook 1 tablespoon oil and garlic in 12-inch skillet over medium heat, stirring often, until garlic turns golden but not brown, about 3 minutes.
  • Add tomatoes and olives and cook until tomatoes begin to break down, about 3 minutes; transfer to bowl.
  • Heat remaining 1 tablespoon oil in now-empty skillet over medium-high heat until shimmering.
  • Add half of asparagus with tips pointed in 1 direction and remaining asparagus with tips pointed in opposite direction.
  • Shake skillet gently to help distribute spears evenly (they will not quite fit in single layer).
  • Add 1 teaspoon water, cover, and cook until asparagus is bright green and still crisp, about 5 minutes.
  • Uncover, increase heat to high, and cook, moving spears around with tongs as needed, until asparagus is well browned on 1 side and tip of paring knife inserted at base of largest spear meets little resistance, 5 to 7 minutes.
  • Season with salt and pepper to taste.
  • Transfer asparagus to serving platter, top with tomato mixture, and sprinkle with basil and Parmesan.
  • Serve.

Nutrition

Nutrition Facts
Pan-Roasted Asparagus With Tomatoes & Olives
Amount Per Serving (233 g)
Calories 120 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1.5g9%
Cholesterol 5mg2%
Sodium 300mg13%
Potassium 452mg13%
Carbohydrates 9g3%
Fiber 4g17%
Sugar 4g4%
Protein 6g12%
Calcium 92mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Get Your Free Lifestyle Diet Plan!

In this exclusive series, Dr. Krider reveals how to live longer, fuller and healthier lives — backed by scientific evidence and real-world patient experiences