[ applause ] dr. oz: sweets, crisps and creamy, are you all hungry yet this the flavor that you crave don't have to be loaded with fat indexal he's. today i'm revealing best flavor boosters to lose weight with the help of registered dietitian is sari greaves. what is this magical solution? >> go fog lift out the oil of the butter get reduced sodium chicken stock, dr. oz people should have -- it's a major game changer. that is because stock will add flavor, going to add -- food won't get all sticky and just for a fraction of the calories. talk about sensational taste but skinny on the waist. dr. oz: be graphic. how much do you -- put in a bowl? >> here is how to master fat free sauteeing. quarter cup for two cubs of vegetables. only five calories.

if you make -- dr. oz: five calories? >> a chicken dish up to one cup. only going to be 20 calories, key just stirring it gradually using few tablespoons at a time. dr. oz: it's good. you can't temp the difference. >> you saved 100 calories instead of the oil. dr. oz: i love this. next flavor boost tore lose weight replaces a staple that you use but full of empty calories, bread crumbs. what is the solution here? >> i'm so excited about this one i've been telling my clients to use ground flaxseed. you get light nutty flavor and nutrient package that is delivered vitamin e, omega 3, acts just like bread crumbs. a pea spoon of slivered almonds with three tablespoons of ground flaxseed much it's a heart healthy coating. with french toast, easy coating.

dr. oz: you'll love this. taste the exact same. >> it's coarse and crunchy, you get a little bit of protein, studies show that protein adds fullness. talk about feeling full, fewer calories, one simple diet. dr. oz: the word delicious came up. next flavor boost tore replace high sugar marinades that sabotage our diet. >> i have chinese five spice. this is a spice pack in a bottle. if you come in to my can i have then is a staple. you have five in one blend. you have cinnamon, star anise, cloves, black pepper. this will add a ton of flavor. we're looking for a delicate bond of sweet and spicy elements. a little bit goes a long way. if you are making a meal for four people just use a teaspoon and go from there. dr. oz: taste this here. that is really good. exotic tasting.

>> very exotic. dr. oz: we'll pass that around. last one, i love this one. if you think you can't make fabulous food taste great, the last flavor booster replaces major culprit of sneaky thing, man nature. how do you replace that? >> your sandwich's secret weapon, sun dried tomatoes, low calorie, high in vitamin c, vitamin c, lycopene. we're talking about flavor, right? dried tomatoes have taste element is that distinct savory sensation that brings out all the other flavors. dr. oz: just one to one replacement or mix this? >> a one minute spread. fay half of sun dried tomato, chop it up, combine with two teaspoons ever light mayonnaise. you know what, i like light mayonnaise. basically real mayo is eggs, egg yolks, oil, water. use light mayo just flip

flopping. water will come first and splashing the calories in half, you can even find eggless varieties. the key is looking for a heart healthy fat. you want to go for light mayo that has canola or olive oil base. you lock in the heart healthy goodness. just hold the mayo, go light. now you have anti-oxidant spiced mayonnaise that will tantalize your taste buds. dr. oz: i think it's better. you will judge for us, i want to you judge -- who wants to judge these? take some, are you mom and daughter? grandma. dr. oz: i'm trying to be polite. she looks great. what do you think? these are wonderful tips. >> i hope they're going to inspire you. coming up a low calorie version of one of your favorite sandwiches of all time. it blew me away and will do the same for you, next. [ applause ]

[ applause ]

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[ applause ] dr. oz: crispy outside, just thinking about it can make you weak in the knees. i'm talking about the grilled cheese. but loaded with calories and fat which is why i found chef who can cut it in half. he's one of england's biggest export >> gorgeous. dr. oz: having hosted three hit tv shows before creating a british invasion in the u.s. with his food network show "rescue chef" danny boome. culinary favorites with flavors as big as his personality. cooking style that is both easy and delicious. >> absolutely awesome. dr. oz: today he'll show you how to make your favorite comfort food without packing on the pounds. [ applause ] please welcome chef danny boome. >> good to see you. dr. oz: what is it about the grilled cheese. >> the food that we reminisce. the food that we have when we're ill. the food that our mom makes on a cold rainy day. it's the food that when we're

about a ago over we have to go to. dr. oz: i understand not just one but three grilled cheese sandwiches, low calorie version, lower and lowest calorie version possible. start with the low calorie. >> the low calorie was a mediterranean version. we went to start off with basically tomatoes, put them in the whole there. a little bit of spinach, then we've got some 2% mozzarella. that goes in there as well. we're going to crumble goat cheese in there. some balsamic vinegar that goes in there. let that sit. let's get to the bit where we'll make it really healthy. because basically all grilled cheese are basically fried in butter. we want to first of all cook it in olive oil we'll take bad fat replace with good fat. dr. oz: very wise. >> then cook it on whole wheat

bread. you can use any bread but whole wheat smarter 4:00 calories a slice. you can do two ways, fry it and base you cannily put the oil in the pan. what i suggest take a little piece of kitchen towel you rub it over the pan. like that. or you can take olive oil you can spread it over the bread like that. dr. oz: i like that a lot. >> other thing with whole wheat it does burn quicker it has a lot more natural sugar made with the whole of the grain, right? [ applause ] pretty much anything you have in the fridge, you olive oil, prepared bread. >> all you want is flavor, with a little bit of pepper that goes in. we cap it off, press down, then in the pan it goes to cook. [ applause ]

dr. oz: finished version look like this. which is really good. let's see how danny did mediterranean cheese version. grilled cheese sandwich traditionally 800 calories. danny's grilled cheese is, 508 calories! audience, we all promised the audience half the fat. let's move on to the classic grilled cheese with tomato. what's more conventional but very unconventional in others. >> absolutely. we do the same thing again with the bread. still whole wheat, with a little bit of olive oil, this time we'll drizzle it all over the bread like so. then we take our tomatoes and place them on the bread like that. then we're going to change it up a little bit, 2% cheddar, we'll add some parmesan cheese in

there. dr. oz: ooh, aah. >> i belove this crowd. this ignites what we call the fifth taste. what we're doing we're having less calories, less food, but your brain is thinking your eating more. then i'm going to really throw you off now. i'm going to throw in english treat, i'm going to throw in some malt vinegar. dr. oz: not malt beer. malt vinegar. >> with all these recipes, an acid. a bit of flavor, you want a punch. unfortunately sometimes lower calorie means no taste. we all want taste, right? we're going to mix that in, malt vinegar is made -- basically english people put malt vinegar on everything, fish and chips, seafood, everything. what we do it's made of over fermented beer. dr. oz: i didn't know that.

>> that goes on. press down again. [ applause ] dr. oz: these are all really, really good. traditional version of a grilled cheese, 800 calories, danny's classic grilled cheese with tomato, my friends, 478 calories! [ applause ] that is really good. but again, half of 800 is not 478 it's 400. audience do you agree with me? they want more. what do i have to do to win the car? danny has developed something that we'll have to see if it tastes good but it's the lowest calorie version of the grilled cheese, the turkey grilled cheese for half the fat and calories. you have to deliver on the name, danny, walk us through this. >> okay. again, as our foundation soak our bread in a little bit of poll live oil. we are then going to place some

turkey, beautiful turkey, that's where your protein is. what makes this low is that the turkey replaces a lot of the fat. we get some flavor, but get protein which burns longer, gives us more energy. take some 2% swiss, then we'll put in a little bit of pepper, then acid this time, not malt vinegar but lemon juice. everyone likes that, i see. we mix it all together, hop it on top and cook away. dr. oz: i'm going to pass this to my audience. [ applause ] i want you tasting that. we're coming back, if it doesn't taste good, all the recipes on doctoroz.com. what do you guys think? they're biting it to it right now. >> oooh. aaah.

dr. oz: i didn't mention fat content normally grilled cheese my friends, 37 grams of fat. which as a heart doc i can't fathom. the turkey grilled cheese has 387 calories. we have a winner! [ applause ] coming up, you want to eat out and still lose weight. i got the best restaurants to help you save hundreds of calories, next. [ applause ]

[ applause ] dr. oz: did you know typical restaurant meal can clock in at 1200 calories, that's lows to what you ought to consume all day long. restaurant critic danyelle freeman has a way to save your waist line she's here to show us restaurant to save you hundreds of calories. let's just start with the big issue how can these restaurants pack so many calories, why do they? >> one of the main reasons they do that is because chefs have habit of adding oil or cream or butter at the end of the finishing touch. so what they see is a little extra boost of flavor is adding hundreds of calories to your plate and you don't even realize

it. dr. oz: if they look like this eating out six nights a week you have to know tricks. the boost your booze with bubbles. this is valuable tip how do you do that what does it mean? >> this is my secret weapon. what's the first thing that happens when you sit down at the table? server comes over takes your drink order. you order a cocktail, you order a glass of wine and suddenly you are already consuming 200 calories and you spent even started eating. instead order sparkling water. the bubbles fill you up and zero calories. then order dinner, order a glass of wine. but here is another secret. instead of drinking a glass of wine, every time, at with a sip of sparkling water instead. sparkling water, wine. here is another tip, if you really want to save calories add sparkling water to your wine make a spine spritzer.

then you have three glasses for the price of one. dr. oz: see what this does. i'm worried about the wine. that's really good. >> it's gait for summer. dr. oz: very smart idea. if you use it will save you -- 240 calories. nicely done. next trick to save calories is harder the bread the better it is for you. think about that, the harder the beated better it is. >> i don't want to feel deprived i'm in restaurants six days a week. i understand the selection of the bread basket better than anyone else. instead the next time you to go a restaurant don't reach for the doughy white bread. reach for the bred stick or flat bred instead. why, because it's less calories because it's actually less bread but crunchy it takes you longer to eat because you have to chew it more. and as we know, chewy foods

satiate you. dr. oz: i never thought about that. if you don't have these, you can ask for them. science behind this is strong people it turns out feel lot fuller with foods that are crunchy. the more you chew your food the more you think it's filling you up. this very wise restaurant super cheat will save you -- 140 calories. now they're happy. protein pack your pasta what do you mean by that? >> this is one of my favorites who wants to deprive themselves of a comforting bowl of pasta. you don't have to. next time order pasta with protein in it. that way, when it comes to the table ask for a side dish, take out three spoonfuls of pasta, just pasta not protein equals half cup of pasta. now you have a better pasta to protein ratio. dr. oz: you go like this? >> you can fill up your pasta with chicken or clams but not

car bow loading because let's face it you're probably not running a marathon tomorrow, right? why eat that whole bowl of pasta but you still get to order a pasta dish. dr. oz: you adjust the ratio of proteins and carbohydrates and boosts your metabolism. you do build the big muscles. this is easy to do. 152 calories. our final restaurant super cheat to save you calories will work on desserts is tip that i had never thought of, so same fell to never eat the bottom of the crust. >> gaining weight is an occupation fall hazard for me. i have to make and choose my battles. i've eaten hundreds and thousands of desserts. i think where you can save a ton of calories is in the bottom pie crust. you still get the flavor and texture and crunch of the top crust but you don't get the

bottom crust. it's actually worse for you because the pan is usually lined with butter. that's extra calories right there. and besides, i think the real flavor of a pie is in the filling not the crust. dr. oz: just eat away, get to the bottom stop. >> exactly. just leave the bottom crust. don't pull your fork or spoon through it. dr. oz: look at this. use this restaurant super cheat will save you -- 150 calories. just saved us about 600 calories in simple things. >> saved me in my years of eating out of not gaining pounds and pounds. i am so grateful for these secrets that i've learned. dr. oz: i'll start with the hard bread. my favorite. thank you very much. up next, in case you missed it my special bonus tips. three simple ways to cut calories. [ applause ] [ laughs ] what's wrong with him?

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and enjoying it less and less? stop paying for second best. upgrade to verizon fios tv, internet and phone for just $89.99 a month guaranteed for two years with a two-year agreement. act now and we'll add a special bonus: $250 back. but hurry, this offer ends june 2nd. unlike cable, fios is a 100% fiber-optic network most consistent, most reliable internet plus the best tv picture quality. why keep paying so much for cable? switch to fios for just $89.99 a month guaranteed for two years with a two-year agreement -- plus your special bonus: $250 back. save $600 in your first two years. but hurry. this incredible offer ends june 2nd. call 1.877.707.fios. call the verizon center for customers with disabilities that's 1.877.707.3467. at 800-974-6006 tty/v. or visit us online to save even more.

fios. a network ahead. [ applause ] dr. oz: now time in case you missed it. some of the things to remember from today's show.

first, if you suddenly lost your sense of smell it could be caused by zinc deficiency or a nasal polyp. got to see your doctor if it lost more than one month. next, help treat psoriasis look for over the counter creams that contain salasilic as id. cook with chinese five spice, cinnamon, star anise, cloves and black pepper. use it instead of marinades to help shrink your waist line. remember the super cheap to save calories next time eat out. harder the bread in the bread basket the better it is for you. it's lower in calories since there is less and more satisfying because of the crunch. do you this, guess what, you can save 140 calories for a meal. now, time nor my bonus tip. three really easy ways to cut hundreds of calories throughout the day. without changing your diet at all. first off, i want to you eat with your nondominant hand. if you are right-handed, use your left hand. one study shows that when you

eat with that uncomfortable hand you consume far less than when you eat with the dominant one. when it's more difficult to eat, you like this idea, it slows you down, you'll eat less. minimize the calories, think about putting the snack in your mouth then try meals. food will fall off the fork, that's great. go fog save you hundreds of calories in the long run. always remove the skin before you prepare or eat the chicken. it's responsible for a fourth of the calories. removing the skin from the chicken breast saves you 100 calories. if you are cooking the food you can peel off the skin with the fork while it's still raw and just get your fork try to peel it off usually not too difficult. without all that fattening skin that's a problem. finely, especially if you like making food try chewing a stick of sugarless gum while you're cooking.

i will prevent from you tasting while you are in the kitchen. which will save you potentially hundreds of calories. chewing helps your digestion by producing saliva which is full of healthy enzymes. more on today's show checkous doctoroz.com. do something for your health today because you're worth it. [heart beat]