Dr. Ian Smith talks about his new cookbook, 'The Shred Diet Cookbook'

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Saturday, April 11, 2015

On Saturday, Dr. Ian Smith joined us at Eyewitness News to talk about his new book, "The Shred Diet Cookbook," and share some of the healthy recipes with us.

"Those who follow SHRED will constantly be eating, 4 meals or meal replacements (soups, smoothies, shakes) and 3 snacks a day, over a six week program," Smith's website says.

Find out more about Smith on the site: http://www.doctoriansmith.com/

Grapefruit-Honey Glazed Salmon

This is an ideal simple and satisfying weeknight meal. You won't spend much time in the kitchen, and the result will be well worth the effort. The recipe accents salmon's rich flavor with citrus and a bit of mustardy sharpness. A tiny amount of honey offers natural sweetness that is the perfect counterpoint to the acidity of the glaze, without adding much actual sugar. It's a balance that will leave you full, without feeling heavy.


Cooking spray

Four 6-ounce boneless salmon fillets, preferably wild

Salt and freshly ground black pepper, to taste

1 tablespoon honey

1 tablespoon fresh grapefruit juice

teaspoon finely grated grapefruit zest

1 teaspoon extra-virgin olive oil

teaspoon Dijon mustard

1. Preheat the oven to 400 degrees F. Coat a baking dish with cooking spray.

2. Place the salmon in the baking dish and season with salt and pepper.

3. In a small bowl, whisk together the honey, grapefruit juice and zest, olive oil, and mustard until thick and emulsified. With a pastry brush, brush the glaze on the exposed salmon and drizzle any extra over the fish.

4. Bake until the salmon is flaky and just barely pink in the center, 10 to 12 minutes. Serve warm.

NUTRITIONAL INFORMATION Per Serving: 325 cal., 15g fat, 2 g sat. fat, 1 g carb., 44 g protein, 110 mg sodium, 1 g sugar, 0 g fiber.

Uncle Johnny's Black-eyed peas salad


12 cup olive oil

Juice of 12 lemon

18 cup vinegar

Pinch of sugar

Salt and freshly ground black

pepper, to taste

One 16-ounce can black-eyed peas, drained and rinsed

2-3 scallions, trimmed and chopped

3-4 tablespoons chopped fresh flat-leaf parsley

1 small yellow onion, chopped

12 cup chopped red pepper

12 cup chopped green pepper

1 tablespoon chopped red onion

1 tablespoon chopped chives

1 cup chopped fresh tomato

1 cup chopped cucumber

1 cup chopped celery

Shredded lettuce, for serving

This has always been one of my family's favorite side dishes, one that can be pulled into the center of the plate for a main course. Black-eyed peas are one of the meatiest vegetables around, and in Southern tradition they are good luck if eaten on New Year's Eve or New Year's Day. Uncle Johnny came up with this recipe as something light and balanced and flavorful. Like everything else he cooks, he whips this up with ease and grace.

1. In a small bowl, combine the olive oil, lemon juice, vinegar, and pinch of sugar. Whisk until the dressing is thick and emulsified. Season with salt and pepper to taste.

2. In a large serving bowl, whisk together the remaining ingredients except for the lettuce. Toss to mix.

3. Drizzle the dressing over the salad and toss until well coated. Let stand approximately 15 minutes before serving. Season with additional salt and pepper to taste.

4. Serve on a bed of shredded lettuce.

NUTRITIONAL INFORMATION Per Serving: 156 cal., 28 g fat, 4 g sat. fat, 40 g carb., 12 g protein, 72 mg sodium, 17 g sugar, 16 g fiber.

Cheese packed chicken breasts


Four 6-ounce skinless, boneless chicken-breast halves

Salt and pepper, to taste

4 slices thin-sliced provolone

12 cup all-purpose flour

34 cup breadcrumbs, crushed

2 tablespoons chopped flat-leaf parsley

2 egg whites, beaten

1. Preheat the oven to 375 degrees F.

2. Sandwich the chicken breasts between 2 layers of waxed paper. Pound them with a mallet or heavy pan until each is about -inch thick. Season each breast with salt and pepper.

3. Cut a pocket in each chicken breast half. Insert a slice of cheese into each.

4. In a shallow medium bowl, combine the flour, breadcrumbs, and parsley. Place the egg whites in a separate bowl.

5. Dip each breast in the egg, allowing any extra to drip into the bowl. Dredge in the flour mixture, and shake off any extra. Place the breasts on a baking sheet and bake for 20 to 25 minutes, or until cooked through and the internal temperature is at least 160 degrees F.

NUTRITIONAL INFORMATION Per Serving: 324 cal., 8 g fat, 3 g sat. fat, 26 g carb., 34 g protein, 293 mg sodium, 1 g sugar, 1 g fiber.