Harley Pasternak, a bestselling author and trainer who has worked with stars including Rihanna, Rob Lowe and Gwyneth Paltrow joined "Good Morning America" on Tuesday to share healthy recipes, including his green soup that went viral on social media with nearly seven million views.
The recipes come from Pasternak's new cookbook, "The Carb Reset: Store Less Fat, Burn the Rest, and Harness the Power of Carbs to Lose Weight."
Check out the full recipes below and shop Pasternak's new book, along with kitchen tools to recreate the dishes at home.
"Breakfast apple pie! Why not? I suggest a firm apple, like Honeycrisp or Fuji. A softer variety will melt into mush."
Ingredients
1 firm apple, such as Honeycrisp or Fuji
1/2 cup nonfat plain Greek yogurt
1/4 teaspoon ground cinnamon
5 cashews or almonds, coarsely chopped
Directions
Preheat the oven to 350 F.
Slice off the top of the apple to create a flat surface. Using an apple corer or a paring knife, carefully cut around the core in a circle, leaving some apple at the bottom. Remove the core and seeds, creating a deep hole. Place the apple in a small baking dish. Add about 1/2 cup water to the dish. Cover the dish with aluminum foil and bake for 30 to 40 minutes, until the apple is tender but not mushy.
Place the yogurt in a small resealable plastic bag. Add the cinnamon, seal the bag, and squeeze the bag to blend. Snip off a corner of the bag and squeeze out the yogurt into the hole of the apple. Top with nuts and serve warm.
Suggestion: Bake several apples at once and store them in the fridge for speedy weekday breakfasts. The baking time will depend on the size of your apple, so check the apple at 30 minutes and bake to your desired softness.
Nutritional analysis: Calories 226, carbohydrates 35 grams, protein 15 grams, fat 4 grams (carbs 59%, protein 26%, fat 15%).
"This recipe calls for cooked chicken or shrimp, but I also recommend stocking up on canned protein sources like chicken, salmon, and tuna."
Ingredients
Nonstick cooking spray
2 high-fiber tortillas
2 ounces cooked chicken breast or cooked shrimp, chopped
1/2 cup jarred roasted red peppers, drained and chopped
2 slices fresh tomato or 2 tablespoons prepared marinara sauce
1 ounce shredded part-skim mozzarella cheese (about 1/4 cup)
Handful of baby arugula or baby spinach
Directions
Lightly coat a medium nonstick skillet with cooking spray and place over medium-low heat.
Top one tortilla with the chicken, peppers, tomato, cheese, and arugula. Top with the remaining tortilla.
Place the quesadilla in the hot skillet. Cook for 1 minute until lightly browned, flip the quesadilla, and cook another minute until warmed through and the cheese is melted. Serve immediately.
Suggestion: There's no need to measure out the greens here; just add a big handful to the skillet. Remember that greens like arugula and spinach cook down a lot.
Nutritional analysis: Calories 422, carbohydrates 49 grams, protein 36 grams, fat 15 grams (carbs 46%, protein 34%, fat 30%).
"Once you get the basic instructions for stir-fry down, you can experiment with whatever protein source or veggies you have in your fridge or freezer. Frozen shrimp are a great option."
Ingredients
2 teaspoons olive oil
4 ounces chicken tenders or thinly sliced boneless skinless chicken breast
Salt and freshly ground black pepper
2 cups frozen mixed vegetables or chopped vegetables of your choice
1/4 cup reduced-sodium chicken broth or water
2 teaspoons reduced-sodium soy sauce
1 teaspoon chili garlic sauce
1 cup cooked rice, warmed
Directions
Place 1 teaspoon of the oil in a large nonstick skillet and warm over medium to medium-high heat.
Season the chicken with salt and pepper to taste.
Add to the skillet and stir-fry for 3 minutes, until lightly browned but not cooked through. Remove to a plate.
Add the remaining 1 teaspoon oil to the hot skillet.
Stir in the vegetables and 2 tablespoons water and cook for 3 to 5 minutes, stirring, until cooked through.
Return the chicken to the skillet, add the soy sauce and chili sauce, and stir until the mixture is coated with sauce and hot. Serve over the warm rice.
Note: We call for 2 cups of veggies here, but if you want more, just add more (and use a bigger skillet). The cooking time will vary according to the protein and vegetables used.
Suggestion: We always have leftover rice after ordering Chinese, so a stir-fry is a great next-night dinner plan. But you can also buy frozen cooked rice to have on hand.
Nutritional analysis: Calories 438, carbohydrates 52 grams, protein 30 grams, fat 11 grams (carbs 50%, protein 28%, fat 22%).
"I use this vegetable soup recipe as my lunch or dinner for one whole week and then add some flexibility with the other meals. It's not really cutting or restricting your calories too much, it's more about creating simplification, and a very easy recipe that will keep you full for a big chunk of the day."
Ingredients
5 cups of broccoli, steamed
2 cups of broccoli water that was used to steam broccoli
One vegetable bouillon cube
1 can of chickpeas
1 avocado
Directions
Blend all the ingredients.
This makes the creamiest, most delicious and filling meal you could ever imagine.
Note: This soup has approximately 44 grams of protein. If you have 1/3 as a portion, you're most of the way there for protein requirements, might have a little bit of grilled fish, chicken, or even a dollop of Greek yogurt on the side.
"Not only are these ridiculously easy to make, but each one has 11 grams of protein and a little over 150 calories. Whether you have them as a snack or load them with some sliced turkey, lettuce, tomato, roasted red peppers, and a little mustard for an amazing lunch sandwich, you win either way. "
Ingredients
2 cups of nonfat Greek yogurt
2 cups of self-rising white flour (which can be substituted with normal flour and 1 teaspoon of baking powder)
A pinch of salt
Directions
Mix all the ingredients together till you form a batter.
Separate the batter into seven balls and roll each ball into a bagel shape.
Now, this is optional, but I decided to celebrate my Canadian heritage by trying to re-create a Montreal bagel that is really chewy, so I boiled each bagel for approximately 1 minute. You don't need to do this, but it definitely gives you a chewier bagel, which I like.
Brush each bagel with wash and cover with flavor of your choice. I used everything bagel seasoning, but you can use sesame seeds, poppy seeds, sea salt, or whatever you like.
Bake at 400 F for 20-25 minutes.
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