Book Review: The O2 Diet

Have you heard of this one yet?  I was sent this book, The O2 Diet,  by my friend Kim and looked forward to reviewing it because it is loaded with information about antioxidants and why they are so important in our diets.  I’ve always been interested in learning more about these disease fighting, age minimizing substances in our foods and in our supplements. 

The book is not about writing down your daily calorie intake.  It’s about getting the right nutrients in the foods you chose to protect against “free radicals, the culprits behind many forms of cancer, heart disease, and ..wrinkles.”   It is a beginners “how to” book:  How to embark on a life style change that you can stick with and not engage in dieting.

Instead of going through page by page indicating how the author, Keri Glassman, MS, RD, CDN offers suggestions on a 32 day meal plan which details the foods and offers easy recipes to follow or how excerpts can be found on most pages with valuable information such as proper ratios of carbohydrates to fats to proteins, I will present some delicious recipes from the book.  A complete shopping list, life journal, and meal planner are also offered at the end of the text. 

Crunchy Chicken Salad Boats: The following serves 1 so increase ingredients accordingly per people you wish to serve.  The flavors are fruity and smooth.  The crunch of the walnuts is so pleasing with the pop of the grapes.  This is a perfect lunch dish.

• 3 TBS fat free plain yogurt
• 1 tsp apple cider vinegar
• 1/2 tsp honey
• 1/4 tsp grated gingerroot
• 3 oz shredded rotisserie chicken breast, skin removed (about 3/4 cup) *Or use a vegetarian substitute.
• 1 TBS + 1 tsp chopped walnuts
• 2 TBS finely chopped Granny Smith apple
• 2 TBS quartered red grapes
• 2 Kirby cucumbers halved lengthwise

Combine yogurt, vinegar, honey and gingerroot in medium bowl. Add chicken, walnuts, apple. Mix well. Gently stir in grapes until just combined. Seed and scoop out flesh from cucumber halves using rounded teaspoon or melon baller. Divide chicken salad among the cucumber boats.

Salmon with Raspberry – Balsamic Glaze – Makes 1 serving so increase ingredients accordingly.  Fruity and fresh.  A brilliant dinner and so full of goodness!

• 6 fresh raspberries
• 2 TBS balsamic vinegar
• 1 tsp fresh squeezed Orange Juice
• 1/4 tsp orange peel
• 1/2 tsp honey
• Splash of red wine (1 tsp)
• 4 oz skinless salmon fillet, preferably wild caught (about 3/4” thick)

Mash raspberries and vinegar with fork in small bowl. Stir in orange juice, peel, honey, and wine until combined. Set aside. Coat a non stick skillet with canola oil cooking spray and place over medium heat. Cook the salmon about 4 min. per side or  until the fish is cooked through. Set aside. Remove skillet from heat and carefully wipe away any liquid with a paper towel.  Return skillet to medium heat and add reserved raspberry mixture. Stir constantly, cook 2 min. or until thickened.  Pour sauce over salmon and serve with asparagus on the side.

Spinach, Bok Choy, and Tofu Stir-Fry NOTE:  I did not include the tofu because I used this as a side dish and didn’t need the extra protein.  This is a peanutty, spicy dish.  You can just feel all the goodness as your body takes it in with every bite.

• 1 TBS chunky natural peanut butter
• 1/2 tsp rice vinegar or honey
• 1/4 tsp soy sauce
• 1 TBS water
• 1/2 tsp minced garlic
• 1/4 tsp finely grated gingerroot
• 1/4 tsp red pepper flakes
• 1 tsp safflower oil
• 1/2 cup trimmed and thin sliced bok choy ribs and leaves
• 1/2 cup tofu, cut into 1/2” cubes
• 1 cup baby spinach leaves
• 1/4 cup thin sliced red bell pepper
• 1/4 cup sliced button mushrooms
• 1 tsp thin sliced scallion
• Combine the first four ingredient in a small bowl. Add the next three ingredients. Stir to combine. Heat oil in non stick skillet over medium heat. Separate the bok choy ribs from leaves. Place tofu in a single layer in the skillet and add the bok choy ribs. Cook 2 to 3 minutes. Flip tofu and cook 3 more minutes, stirring to brown all sides of tofu.  Add reserved bok choy leaves, spinach, bell pepper, mushrooms, and scallion. Stir in reserved peanut butter mixture and cook, stirring 3 more minutes or until spinach wilts and peppers are slightly softened.
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We had to enjoy a dessert after all this.  I used the following recipe which is actually listed under Breakfast foods.  It was a WONDERFUL end to a great meal and very much like a rice pudding with fruit. Yum-E!

Berry Creamy Quinoa Parfait – makes one serving.

• 1/2 cup cooked quinoa
• 1/2 cup fat free plain yogurt
• 1/2 tsp honey (optional)
• 1/4 tsp pure vanilla extract
• 1/8 tsp ground cinnamon
• 1/3 cup fresh or frozen and thawed blueberries
• 1/4 cup frozen pure unsweetened acai berry puree, thawed (I couldn’t find this so I used raspberry applesauce with acai berries)
• 2 TBS chopped walnuts

Mix quinoa, yogurt, honey(if using), vanilla, and cinnamon in a small bowl. Fold blueberries gently into the acai pulp in another small bowl, stir to coat. Spoon 1/3 of the quinoa mixture into a glass, then 1/3 of the blueberry mix and 1/3 of the walnuts.  Repeat layers twice, ending with the walnuts on top.

The O2 Diet even indulges our party–hardy attitudes by offering a Blackberry-Thyme Margarita.  WOW!  Perfect!  I just can’t say enough. Delish!

This makes 2 servings, but you WILL want to increase this recipe.

• 16 large fresh blackberries, divided
• 4 small fresh thyme springs, divided
• 6 TBS 100% blue agave silver tequila
• 1/4 cup simple syrup
• 3 TBS fresh squeezed lime juice
• 1 TBS Cointreau or other orange liqueur
• 2 cups ice cubes, divided
• 1/4 cup chilled sparkling wine

Place 14 blackberries and 2 thyme sprigs in medium bowl. With the back of a wooden spoon, press firmly on the solids and mash.  Mix in the tequila, simple syrup, lime juice and liqueur, then add 1 cup of the ice. Stir to blend well. Strain into a large glass measuring cup. Mix in the sparkling wine.  divide the remaining ice between 2 tall glasses. Pour the margarita mixture over the ice. Garnish each drink with 1 blackberry and 1 thyme sprig.

If you are interested in making a positive life style change in a way that incorporates good foods, not “diet” food, and you want a detailed plan, make sure to review  The O2 Diet by Keri Glassman, RD.  If you are interesting in this book,  leave a comment and let me your thoughts.  

Joanne