Dr. Smith shared the staple smoothie recipe and a Greek energy bowl.
April 13, 2021, 12:49 p.m.
5 min read
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Summer is fast approaching and it’s a great time to hit reset and get back on track with a healthy diet.
Dr. Ian K Smith, author of Fast Burn: The Power Of Negative Energy Balance, joined Good Morning America Tuesday to share some simple steps to help people freshen up their diets before summer.
“This plan is all about diversity – every day is set for you,” said Smith of the nine week plan. “But the two most important ingredients are fiber and protein. They keep you feeling full longer. They aid your digestion and help you lose weight faster.”
Check out two of his recipes below for a hearty and healthy bowl of energy and his signature smoothie from the new book.
Greek Energy Bowl
A simple Greek energy bowl from Ian K. Smith’s new book.
ingredients
2 tablespoons of extra virgin olive oil
Two 6-ounce boneless and skinless chicken breasts
Kosher salt and ground black pepper to taste
2 cups of cooked brown rice or quinoa
1 small cucumber, diced
1 medium avocado, thinly sliced
1⁄2 cup of halved olives
1 cup halved grape tomatoes
1 cup of crumbled feta cheese
1⁄2 cup of balsamic vinaigrette or other clear dressing
Directions
In a large pan, heat the oil over medium-high heat. Season the chicken with salt and pepper and add to the pan. Cook until the chicken is golden brown on both sides and completely cooked through. Then let it rest for a few minutes. Cut into thin slices.
Assemble the Bowls: If you or your guests don’t want to eat all of them, make the others in bowls that can be refrigerated and stored for later use. Scoop the brown rice or quinoa into the bowls and top them with cucumber, chicken, avocado, olives, tomatoes and feta. You can also scoop the individual ingredients into their own sections within the bowl so that they stand on their own without mixing them. Once the bowl is assembled, sprinkle no more than 2 tablespoons of vinaigrette on each bowl. Enjoy!
The burner smoothie
Dr. Ian K SMith’s new book and Signature Smoothie.
This smoothie is the hallmark of the “Fast Burn” plan. It’s full of nutritious ingredients that will boost your metabolism and enable more fat burning. From fiber to antioxidants to vitamins, these ingredients work together to not only make you feel full, but also promote the body’s ability to release energy from your fat stores. You can drink this smoothie anytime as a meal during the program or anywhere a shake or smoothie is required. You can drink it as a snack too, but make sure you only drink 8 ounces. The burner in its full serving is intended as a meal replacement whose potpourri of phytonutrients is always great fuel for your body.
Servings: 4, 10 ounces per serving
ingredients
3/4 cup 100% apple juice (replace with water or milk if you want a less sweet drink)
1 teaspoon apple cider vinegar
1 teaspoon coconut oil
1 cup frozen or fresh blueberries
1 apple, peeled and cored
1 very ripe banana
1/2 cup baby spinach
1 tablespoon of fresh lemon juice
1/2 cup ice cubes
Directions
Combine the ingredients in a blender, add the liquids first and the ice last. Blend until smooth and your desired consistency. Enjoy!
Recipes reprinted with permission from “FAST BURN! The Power of Negative Energy” by Ian K. Smith, MD St. Martin’s Press.
