The Oz Family Kitchen: More Than 100 Simple and Delicious Real-Food Recipes from Our Home to Yours : A Cookbook

Copyright © 2015 by Lisa Oz

Photographs copyright © 2015 by Quentin Bacon

All rights reserved.

Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.

www.crownpublishing.com

Harmony Books is a registered trademark, and the Circle colophon is a trademark of Penguin Random House LLC.

All photographs are copyright of Quentin Bacon except those photographs in which Mehmet Oz appears and the family photograph on this page, which is courtesy of Jeff Lipsky.

Library of Congress Cataloging-in-Publication Data

Oz, Lisa.

The Oz family kitchen / Lisa Oz.—First edition.

        pages cm

   Includes index.

   1. Cooking. 2. Oz, Lisa—Family. I. Title.

   TX714.O98 2015

   641.3—dc23            2015009126

ISBN 9781101903230

eBook ISBN 9781101903247

Cover design by Michael Nagin

Cover photographs by Quentin Bacon

First Edition

v4.1_r1

a

CONTENTS

RECIPE LIST

FOREWORD BY MEHMET OZ, MD

INTRODUCTION

TO COOK OR NOT TO COOK

What We Eat

The Watch List

Clean or Dirty

STOCKING UP AND GETTING READY

Pantry

Counter

Refrigerator

Freezer

The Tools

OVERVIEWS

BREAKFAST

SOUPS AND SANDWICHES

SALADS

VEGETABLES

PASTAS AND GRAINS

MAIN COURSES

SPECIAL-OCCASION DESSERTS

SNACKS AND BEVERAGES

BASICS

ACKNOWLEDGMENTS

INDEX

RECIPE LIST

BREAKFAST

PHILLY FRIED EGGS with ONIONS and PEPPERS

BOSPHORUS BREAKFAST with SOFT-BOILED EGGS and FRUIT

MUSHROOM and GOAT CHEESE FRITTATA

POACHED EGGS ON GARLIC TOAST with TRUFFLE OIL and JALAPEÑO

EGGS with MEXICAN BLACK BEANS

INDIAN TOFU and VEGETABLE SCRAMBLE

THAI OATMEAL with MANGO and COCONUT MILK

GLADIATOR IRISH OATMEAL with SOY BACON, DATES, and ROSEMARY

NO-GRAIN NUTTY GRANOLA

BANANA, DATE, and NUT MUFFINS

BANANA-BLUEBERRY BREAKFAST SMOOTHIE

SOUPS AND SANDWICHES

WAGABABY POT with UDON and ASIAN VEGETABLES

MISO and VEGETABLE FASTING BROTH

WHITE BEAN and SPINACH SOUP

ROASTED BUTTERNUT SQUASH SOUP with GINGER

CREAMY RED LENTIL, SWEET POTATO, and TOMATO SOUP

STATEN ISLAND PASTA E FAGIOLE

CHUNKY VEGETARIAN CHILI with QUINOA

GRILLED PORTOBELLO BURGER with MARINATED ONION and WASABI MAYONNAISE

OPEN-FACED BUTTERNUT SQUASH and GOAT CHEESE SANDWICH

CURRIED CHICKPEA SPREAD SANDWICH

MEDITERRANEAN GRILLED EGGPLANT WRAP

BACON and AVOCADO SANDWICH with HORSERADISH MAYONNAISE

GRILLED SUMMER SQUASH and ONION SANDWICH with GREEN CHILE MAYONNAISE

VEGETARIAN REFRIED BEAN and SALSA TACOS

CALIFORNIA CUISINE VEGETARIAN PITA

GUAC-LOBSTER ROLLS

SALADS

SPICY WATERMELON SALAD with FETA CHEESE

JALAPEÑO EGG SALAD on LETTUCE LEAVES

ARUGULA, GOAT CHEESE, and POMEGRANATE SALAD

MEXICAN CHOPPED SALAD with CREAMY CHIPOTLE DRESSING

CUCUMBER and GRILLED CANTALOUPE SALAD

GREEK SALAD with LEMON-GARLIC DRESSING

HIJIKI, MÂCHE, and EDAMAME SALAD

SALAD with KALE, FARRO, and WINTER FRUITS

SALAD with PEANUT DRESSING

ASIAN SLAW with GINGER DRESSING

OZ FAMILY SALAD BAR

VEGETABLES

ROASTED EGGPLANT with MISO GLAZE

GLAZED ACORN SQUASH with SAVORY SEEDS

THE PRIEST FAINTED EGGPLANT

GRILLED ASPARAGUS and PEACHES with CARAMELIZED SHALLOTS and HAZELNUTS

BRAISED BEETS with ORANGE and PECANS

BROCCOLI with HAZELNUT TOPPING

CAULIFLOWER OREGANATA

BRUSSELS SPROUTS CHIFFONADE with MAPLE SYRUP and THYME

BABY CARROTS with COCONUT and GINGER

ROASTED SWEET and SAVORY CAULIFLOWER

HARICOTS VERTS with ORANGE, ALMONDS, and CORIANDER

ROASTED SAVORY VEGETABLES

SPICED MASHED SWEET POTATOES with POMEGRANATE

SPICED SWEET POTATO OVEN FRIES with GARLICKY YOGURT DIP

PASTAS AND GRAINS

FARRO with MUSHROOMS and THYME

CURRIED FETTUCCINE with ROASTED SQUASH, CHICKPEAS, and HAZELNUTS

PENNE with QUICK TOMATO and BASIL SAUCE

GNOCCHI with WALNUT and SAGE SAUCE

EDAMAME WONTONS with TRUFFLE and WINE SAUCE

BROWN RICE with VEGETABLE STIR-FRY and TAHINI-MISO SAUCE

BROWN RICE BOWL with RED CURRY VEGETABLES

SPAGHETTI with VEGETARIAN PUTTANESCA SAUCE

MILLET with DECONSTRUCTED PESTO

WARM QUINOA and CHICKPEAS

QUINOA with MUNG BEANS and INDIAN SPICES

FRIED RICE PAELLA with SPICED CHICKPEAS and SHRIMP

MAIN COURSES

BLACK BEAN CASSEROLE with CILANTRO-CORNBREAD TOPPING

ALMOND-CRUSTED TOFU with CILANTRO CHIMICHURRI

LENTIL and MUSHROOM LOAF

GRILLED HALOUMI and VEGETABLE KEBAB

BLACK COD with BRAISED FENNEL, LEEKS, and TARRAGON

CORNBREAD-CRUSTED CALAMARI with CHIVE-YOGURT DIP

MARINATED SALMON with SCALLIONS, LEMON, and TAMARI

SPICE-CRUSTED RED SNAPPER with MANGO SALSA

BAKED TROUT FILLETS with HORSERADISH-CAPER GLAZE

SEARED SCALLOPS with CAULIFLOWER and GARLIC PURÉE

OLD BAY SHRIMP with EDAMAME SUCCOTASH

COCONUT-CRUSTED CHICKEN BREASTS with PEANUT SRIRACHA DIP

ROASTED CHICKEN DRUMSTICKS with HERB-GARLIC RUB

GAME HENS with SPICED BASMATI RICE

ROAST TURKEY with APRICOT and ROSEMARY DRESSING

RACK OF LAMB with HAZELNUT and HERB CRUST

GRILLED STEAK with THE BOYS’ MARINADE

SPECIAL-OCCASION DESSERTS

TURKISH MELON and POMEGRANATE FRUIT SORBET

GREEK YOGURT PARFAIT with GRILLED FIGS

GLUTEN-FREE APPLE-CARAMEL CAKE with FLAKY SALT

CARROT CAKE with CASHEW FROSTING

ALMOST GERMAN CHOCOLATE CAKE

FRESH PUMPKIN PIE with COOKIE DOUGH CRUST

LEMON and BLUEBERRY PIE

MAINE RHUBARB-STRAWBERRY CRUMBLE

GINGER SNAP COOKIES

CHOCOLATE ALMOND MACAROONS

SNACKS AND BEVERAGES

POLENTA BRUSCHETTA with MUSHROOMS

RED PEPPER and WALNUT ROMESCO

WHOLE WHEAT EVERYTHING CRACKERS

MARINATED FETA with OREGANO

VEGETARIAN TAPENADE

NOT-TOO-SPICY GLAZED NUTS

FINGER-LICKIN’ EDAMAME

CRISPY KALE CHIPS

TURKISH SANGRIA with MELON and ORANGE

MONACO

CUCUMBER-ORANGE SPA WATER

GINGERED PALOMA

ROSEWATER TEA COOLER

GREEN JUICE

BASICS

SAUTÉED CHICKEN BREAST

QUICK SHRIMP with GARLIC and LEMON

TERIYAKI BAKED TOFU

SPICED BAKED CHICKPEAS

BASIC FARRO

BASIC BROWN RICE

BASIC COOKED BEANS

ALL-PURPOSE VEGETABLE BROTH

VEGETABLE MARINADE

CREAMY AVOCADO SALAD DRESSING

OZ FAMILY HOUSE DRESSING

FOREWORD

MEHMET OZ, MD

Igrew up eating the Standard American Diet, often referred to by its acronym SAD (because you feel this way after consuming it). My parents had emigrated from Turkey, where the ancestral food is based on the healthy Mediterranean diet. But once in the States, they wanted to assimilate, so we copied our neighbors and focused on convenience and efficiency. We did not put a lot of thought into meals in terms of either health or pleasure.

I had never even met a vegetarian—until Lisa turned my world upside down. I tried to impress her with a home-cooked dinner for our first date. The only thing I knew how to make was chicken wrapped in aluminum foil. She thanked me for the effort but explained that she didn’t eat chicken. I figured we could go out for dinner instead and took her to Pat’s Cheese Steak in South Philly only to learn that she didn’t eat steak either.

Despite this double faux pas, I was still invited to meet her parents at their home. Lisa was in the kitchen with her mom making a big pot of fresh tomato sauce, using vegetables from their garden while her father toiled over his specialty gypsy salad. Her five younger siblings were milling around, sometimes chipping in (or getting in the way). The entire experience was a celebration of life with conversations over whether the whole grain pasta was al dente or overdone. Did the herb vinaigrette need more punch? And everyone ate together, connecting (and arguing) with one another as people have done for all of human history. Meals were the familial glue for my in-laws. Even the road trips and vacations were organized around food.

They also seemed to understand that what they were eating had a profound impact on their well-being. The nutritional value of foods was a frequent topic in the home, and food that was full of empty calories or potentially toxic additives was never welcome at the table.

This is the snapshot of healthy eating that Lisa inoculated into our family when I made the wisest decision of my life and married her two years later.

In the beginning, not every meal was memorable for the right reasons. There were times Lisa’s experimentation in the kitchen resulted in less than optimal results, like a curry so hot I could barely breathe. But ultimately her passion for cooking translated into a real talent for creating healthy dishes that tasted amazing.

As an intern in a busy city hospital, I quickly realized that the best meals I could eat were the ones I brought from home. I would ride my bike on the George Washington Bridge over the Hudson River with a backpack full of sandwiches in Ziploc bags and soup in Tupperware containers. In my on-call room I would eat my solitary meals and think of the love that went into their preparation. The gently toasted bread reminded me that Lisa cared, even more so the meticulously diced garlic she folded into the tunafish.

As I did my rounds on sleepy patients staring at their cardboard-like waffles or desiccated egg options at six a.m., I had a massive epiphany. I needed to change how they lived their lives, starting with their basic approach to eating, otherwise I was not fulfilling my Hippocratic obligation as a physician.

Thanks to Lisa, I respected the power of food, often commenting that when you walk into a grocery store, you are really walking into a pharmacy. But this is not a message that changes minds. People change based on what they feel more than what they know. To really engage change, we have to make it easy for folks to do the right thing.

After hearing me complain about the hypocrisy of taking a bandsaw to people’s chests to perform open-heart surgery without meaningfully impacting lifestyle changes, Lisa created our first TV show, Second Opinion. My first guest was Oprah and the rest is history.

Throughout the voyage, Lisa continued to feed me and our children with delicious, wholesome meals. Those dishes make up the bulk of this book. The recipes are about joyful eating that happens to be healthy—unrefined, unprocessed, real food made at home. They are designed to help you live fully, with passion, through meals that tantalize your senses while nourishing your body.

INTRODUCTION

Do you ever feel you are in a weird déjà vu loop? I do, mostly at cocktail parties. When people meet me for the first time, their reactions are almost always the same: You’re married to Dr. Oz? Oh, my gosh, what do you guys eat at home? What I want to reply is: Kale. Only kale. But that would be a lie.

This book is an attempt to answer the question truthfully, to give you a glimpse of what goes on in our kitchen. The recipes I’ve included here are the ones we actually make on a daily basis. They are designed for busy moms (and dads) who want to provide nourishing meals that the whole family will enjoy. Most of the dishes are plant-based, though some do have meat. Many are gluten free. They are generally healthful, but there are a few special-occasion treats that might surprise you. (Yes, Mehmet really does have German chocolate cake on his birthday.)

I know the thought of America’s doctor eating cake may make some of you uncomfortable. For purists, there’s no bending the rules—ever. Whether the forbidden food is meat or wheat, fat or sugar, there will always be those who feel that any deviation from the prescribed form of eating is unacceptable. Others will be elated by the idea, using it as an excuse to toss the whole healthy food thing out the window and go on a self-proclaimed Oz-endorsed binge. (Been there, done that. Very bad idea.)

So up-front apologies to anyone who thought he or she would be getting recipes for nothing but broccoli and goji berries, or super-secret diet tips to help you lose 20 pounds in 10 days. Nope, sorry. This is not that book.

It is, rather, an invitation to dine with us: to eat what we eat as a family, to share a meal and to connect over good food. And by good I mean both nutritious and delicious. Healthful food does nothing for you if you’re not eating it; and if your family is anything like ours, flavorless meals are not an option, no matter how chock-full of micronutrients. For us, food is something to be enjoyed, not endured. Ideally, these dishes will both nourish the body and delight the senses. They make you healthy and happy.

Now, since we’ll be spending some time together, allow me to introduce our clan.

We’ll start with Mehmet. He’s practically the poster boy for healthy eating—and that isn’t always meant as a compliment. (He was once labeled a joyless eater after he was spied consuming his routine breakfast of Greek yogurt with blueberries.) But the truth of the matter is that Mehmet genuinely loves what he eats. It’s just that other people don’t always appreciate it. They don’t understand how he can prefer carrot sticks to french fries or a bowl of quinoa to a cupcake. (However, once they taste the quinoa, it could be a different story.)

Our daughter Daphne is our resident chef. She’s been cooking with me since she was old enough to balance herself on the counter, but a few years ago she graduated from culinary school. One of her favorite things is to explore new restaurants, then come home and try to replicate any outstanding menu items. She bakes when she wants to relax.

John is Daphne’s husband. He likes everything (including dishes we may have accidentally burned). Just about the only thing he doesn’t eat is bread, because he tries to stay gluten free as much as possible. His family is from Serbia, so he’s introduced us to a whole new cuisine.

Philomena (Philo) is their wonderful, happy toddler. She likes to hang out in the kitchen and watch us cook. At the moment, she’s mostly into purées.

Our second daughter, Arabella, is generally a pescatarian, but every now and then she has a craving for grass-fed, sustainably sourced meat. (She has occasionally been known to eat a shawarma of unknown origin on a street corner, but tends to keep that to a minimum.) She loves richly seasoned ethnic foods and makes a wicked sandwich!

Our youngest daughter, Zoe, is gluten free and dairy free. She’s totally into vegetables and fruit—and, well, that’s about it. (She must have gotten her taste buds from her father.) She eats seasonally, loading up on fresh melon and cherries in the summer, switching to apples and butternut squash in the fall.

Oliver, our son, is fifteen. Need I say more? Almost overnight, my sweet, little, animal-loving boy turned into a giant teenager and decided he had to eat like a T. rex on a rampage. Thankfully, he’s willing to grill his own steaks so I don’t have to get involved.

Finally, there’s me. I’ve been a vegetarian since my early teens, with intermittent periods of being completely vegan. My mom was part of that early wave of health-conscious progressives, bucking the 1970s trend of Tang and Twinkies. She raised my siblings and me on a plant-based, whole-foods diet long before it was popular. We grew up on a farm, where we took seasonal fruits and vegetables for granted. Whether it was raspberries along the fences, apples and peaches in the orchard out back, or tomatoes fresh off the vine, there was always something ripening that we could work into our meals. I still have a weak spot for anything right out of the garden.

Okay, that’s who we are in a food-related nutshell. We love to eat. And we love to cook. The kitchen is the heart of our home and the place where we spend most of our time. Everyone contributes when making the family feasts. We like to experiment—to combine tastes and textures, to incorporate ideas from places we’ve traveled and people we’ve met along the way. Our days often center on planning, preparing, and enjoying meals. We eat with enthusiasm bordering on fervor. Remember that scene in When Harry Met Sally? You know the one: in that scene, Meg Ryan sounds pretty much like one of us eating a bowl of perfectly cooked pasta.

While we revel in the pleasures of food, we also understand its power. We know that what we eat is a huge factor in how we feel; and for this reason, we choose food that’s as close to its original form as possible. Ideally, it is whole, unrefined, GMO free, and organic. When it’s available, we opt for produce that’s in season and locally sourced. Processed foods are not welcome—except in very rare instances. (There are a few meat substitutes that I use sparingly when I need an umami fix.)

In spite of our shared passion, we don’t always agree on what to serve. For starters, on any given weekend we have one vegetarian, two flexitarians, one pescatarian, two or three people who are eating gluten free, and a couple who may or may not be on a weight-loss plan. We also have two omnivores who will literally chow down on anything from alligator meat to fish eyeballs. Needless to say, we have a few challenges when it comes to satisfying everyone at the table.

And yet, we have made it work. We have an overarching family food philosophy that is cohesive but leaves room for diversity. We acknowledge that no one way of eating is right for everyone. Differences in biology, geography, personality, and taste all factor into an individual’s dietary choices.

I wrote this cookbook because I think there are a lot of families like ours—trying to juggle healthy options with hectic lifestyles and varied eating styles. With that in mind, I selected recipes that are full of fresh, whole-food ingredients but still easy enough to make, even on a weeknight when just getting everyone to sit down to dinner can seem daunting. I’ve also enlisted the help of my husband, because while his kitchen skills are basically limited to chopping and stirring, he does know how to educate people on what they need to stay healthy. Throughout these pages, you will find his advice and nutritional tips to help guide you when you make choices about what you put in your body and in the bodies of those you love.

So, welcome to our table. Please make yourself at home. We are grateful for the opportunity to spend this time together and celebrate the blessings of food and family and friendship. Now, let’s eat!

—LISA OZ

TO COOK OR NOT TO COOK

Ilove to cook. It’s a way to express my creativity, to experiment, to explore. It’s also a way to show my loved ones that I care—to be generous, nurturing, loving. Sometimes it even becomes meditative, in the repetitive movements of chopping and stirring. Yes, cooking can be utterly delightful.

But that’s only on a good day. There’s also the rest of the week—those times when there are fifty other things to do, and everyone’s famished and no one wants to help get dinner on the table; and then, finally, when it’s done, someone declares that he hates beets and excuses himself to get a bowl of cereal. That’s when I wish I’d ordered