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Zone Living

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Sue Knorr
on August 10, 2020

There’s no time like the present to give a few new twists to your Zone meals and snacks. I like to think out of the box, try something new and different yet keep it simple. These are a few of my favorites. Feel free to add your personal touches to these suggestions and make them your own.

1. Avocado “Fries”

Cut the flesh of 1 avocado lengthwise into about 8 wedges. Toss in a baggie with a little bit of almond meal or almond flour. Place on a parchment covered cookie sheet, lightly spritz with olive oil, and bake at 375 degrees until done to your preference. Cheesy

2. Cheesy dressing or Dip

Blend lowfat cottage cheese with a bit of olive oil and your favorite seasonings, thinning with a little water if desired. The sky’s the limit with this one. You can even turn it into an entire meal by tossing it with some Zone PastaRx and your favorite chopped fresh summer vegetables.

3. Oatmeal Cakes

Use leftover cooked steel-cut oatmeal that’s been refrigerated for at least 1 day. Flatten the desired amount of cooked oats into any shape about 1/2 inch thick. Cook on the stovetop over low to medium heat in a well-seasoned skillet or nonstick pan with a little touch of olive oil until warmed through. They will slightly brown on the bottom. Top with berries and a drizzle of olive oil. Serve alongside an egg white omelet.

4. Easy Zone “Jam”

Slightly mash fresh or thawed frozen berries with a fork. Raspberries are my favorite. Serve on steel-cut oatmeal cakes or stir into yogurt.

5. 5 Minute Broccoli, Cauliflower, Kale, and Carrot Slaw

Shred the veggies in a food processor and toss them with your favorite Zone-friendly dressing. For more fun and flavor add little tidbits like slivered almonds or ground peanuts. Remember, less is more.

6. Crunchy Chicken Coating

Give some Zone Cereal a few zaps in a food processor or blender to make the pieces a little smaller. Take care not to grind it into a fine powder. Toss with chicken tenders or chunks of boneless, skinless chicken breast, give it a spritz of olive oil, and bake in a 350° oven until the chicken is just cooked through.


7. “Trader Joe’s Organic Vinaigrette Rosé”

An accidental find on a trip to the grocery store last year, this is now my favorite go-to dressing in a pinch. It’s light with an awesome flavor, and it’s made with high oleic fat so it’s a great Zone choice.


8. Easy Tuna Pattie 

For a tuna melt without the bread, mix a single serving packet of tuna with the white of one egg, a little bit of onion powder and garlic powder, and a tablespoon of grated reduced-fat mozzarella cheese. Heat in a well-seasoned skillet with a little olive oil just until the egg white is completely cooked, and the Pattie is warmed through.

9. Quick and Delicious Turkey Meatloaf

Mix 1 pound 99% fat-free ground turkey breast with the whites of two eggs, a tablespoon of olive oil, 2 or 3 generous spoonfuls of your favorite red pasta sauce, and some onion powder, garlic powder, and ground black pepper. Pat into a 6 x 8” baking dish, thinly spread a couple more spoonfuls of pasta sauce on top, cover with foil, and bake at 350° for about 40 minutes or until meat is cooked through. For a Mexican flair substitute salsa for the pasta sauce and seasonings and add a few dashes of hot sauce.


10. Maqui Tea

I must confess; this one is not my original idea but it’s quite interesting. Break open a capsule of MaquiRX into a cup of tea. I guarantee you’ll be mesmerized by watching the purple maqui as it blends with the tea. Not only that, but you’ll also be getting the best of the best polyphenols in a soothing, relaxing cup of your favorite tea. Not into tea? Try mixing MaquiRx into a bowl of Zone Cereal, a serving of yogurt, the oatmeal cakes in Tip #3, or whatever your heart desires.

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