The Doctor's Order

From The Classroom to The Kitchen

in Sandwhiches· Uncategorized

Guilt Free Grilling: Portobello Mushroom & Swiss Cheese Sliders

 

Summer is here and I have a heightened awareness of BBQ. I love the smokey, hickory and different flavors that come out over grill. Its wonderful.

The summer is a great time one of the few times when most African Americans are on one accord for the pursuit of celebration with families & friends. Seriously, The Diaspora has a historical, emotional, and spiritual connection and special aura around the grill. Especially men, WE LOVE THE GRILL IN THE SUMMER. In fact, a friend once told me that she was dating a man and when she found out he really could not grill and well they are not dating.

But I digress back to this amazing unspoken communication. Black folks have diverse taste buds and they can be cumbersome.  There are always those couple people that are watching their weight or just don’t like their grilled vegetables touching on the grill.  So with that in mind, I decided to do something for the culture and create these vegetable friendly amazing little sliders. Here is what you need to know about them:

  1. They are only about 100 Calories at best. The multigrain bread gives the most calories at about 60 calories.
  2. The seasonings in the marinade originate from the indigenous cultures of southern Chile and I mixed them with olive oil. Trust the oil allows these mushrooms to be #drippinwithsauce
  3. The Mushrooms have lots of fat soluble vitamins (A,D) that are wonderful for your skin all over your body.
  4. Swiss Cheese has lots of Calcium and Phosphate which are good for your teeth and bones

No lie, if you make these little sliders, your grill game will go up another level. Most importantly, that auntie, picky vegetarian and those meat eaters will beg for more and real talk its about time we all had some #guiltfreegrilling 

 

Grilled Portobello Mushroom & Swiss Cheese Sliders
 
Recipe Type: Sandwiches
Cuisine: BBQ
Author: Dr. Joe Claiborne
Prep time:
Cook time:
Total time:
Serves: 8
Live Your Best Life without guilt on the grill this summer! These wonderful sliders are packed with all the vitamins, calcium and phosphate that will make your bones strong, teeth whiter and take your BBQ game to the next level and have those carnivores begging for more.
Ingredients
  • 4 Whole Portobello Mushrooms
  • 4 Tablespoons of Olive Oil
  • 1/2 white onion diced
  • 1 Tablespoon Italian Seasoning
  • 1 Tablespoon of Coriander Seeds
  • 1/2 teaspoon of Siracha
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • Pack of Multigrain Rolls
  • 8 slices of Natural Swiss Cheese
  • 1/2 red onion sliced in strips
  • Romaine Lettuce
  • Toothpicks
Instructions
  1. FIRST THINGS FIRST: CLEAN OFF YOUR GRILL WITH A GOOD BRISTLE. GET OFF THOSE BURNT SPECKS. YOU DON’T WANT THE TASTE OF PRIOR FOOD TAKING AWAY FROM THESE. ITS AN L. TRUST!! AFTER THE GRILL IS CLEANED, LET IT DRY AND OIL THE BBQ GRATES WITH OLIVE OIL.
  2. Prepare the mushrooms by deveining them. To do this take a spoon and scoop out the black gills under neath the mushroom. Be careful not to break the mushrooms. Cut the Multigrain rolls in half, cut the red onion and break a part the lettuce and sit to them side.
  3. In a large mixing bowl combine all the ingredients, covering the mushrooms and mix. Put the bowl in refrigerator for at least an hour. DON’T THROAW AWAY MARINADE!!!
  4. Heat the grill to medium low heat. If you are using a gas grill under 300. If charcoal wait till the coals are dark grey/black
  5. Place the mushrooms over indirect heat. Doesn’t matter which side.
  6. Keep the mushrooms moist with the marinade with a brush. Cook 5-8 minutes each side.
  7. After you flip the mushrooms once, toast the multigrain rolls.
  8. Remove the mushrooms and rolls from the grill.With the left over marinade, dip each half of the roll in the marinade just enough covering the inside halves.
  9. Cut the mushrooms in quarters and place on the bread slices. Then break the swiss cheese slices and place on top of the mushrooms.
  10. Finally add the romaine lettuce, red onion and make the sandwich. Place the tooth pick in the middle of the sandwich
 

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in Sandwhiches

Black Bean Burgers and Plantains

Salty, Frozen Dinners

I am not a fan of frozen dinners. Although as a youth in Detroit and as a college student microwave dinners were the go to for the quick meal, frozen foods are no longer my meal of choice. My disdain is based in the preservatives and salt content. Firstly, the salt content in the average, single frozen dinner is not only more than the daily recommended value but it more than than the yearly recommended value. Our diets are full of salt.  I just don’t see the need to add more. All that extra salt is asking for higher blood pressure, heart disease, and eventual heart attack and stroke. So no shade against those who eat frozen dinners, just they are not for me. I especially do not like frozen bean patties because they smell. 

Black Bean Burgers

Firstly, these bean burgers do not smell.  Secondly, they taste wonderful. Thirdly they have been upgraded. While the beans are the same, the preparation technique is simpler. The previous recipe was just mashed up black beans with a grainy, heterogenous and inconsistent texture.  This time, at the suggestion of my girlfriend, instead of a grossly,  coarse costing of oatmeal over the beans,the oatmeal into a fine powder to act as the binder of the beans mix. Performing this action allowed for better mixing and an even texture. Genius. 

Fresh is Better

The updated burger is still made with fresh black beans, garlic, pepper and no added salt. It is quicker, easy, and more adaptable; storing wonderfully in the freezer for anytime of the year to be doctored up to make a wrap, panini, or any other sandwich or ditch the bread and make a Black Bean Salad. The taste is juicy and full of flavor.These burgers are a nice break away from my carnivorous disposition. wow factor. They are packed with a nutritious punch of protein, antioxidants, micronutrients, low glycemic index and complex carbohydrates leaving me full and satisfied. 

Thanks for trying the food,

#goodfoodisgoodmedicine

Dr. Claiborne

Black Bean Burgers and Fried Plantains
Healthy Black Bean Burgers with Fried Plantains are the perfect meal prep and lunch you need for the wee
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Prep Time
10 min
Cook Time
30 min
Total Time
45 min
Prep Time
10 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. Serving: 12 burgers
  2. Here is what you need below
  3. Hearty whole wheat bread
  4. One 16 oz bag of black beans or 15oz can of refried beans
  5. 1 Green, Orange, Red Pepper
  6. 1 Yellow Onion
  7. 1 Ripe Tomato
  8. Spring Mix salad
  9. about 2 cups old fashioned oats, blended without water
  10. Salt & Pepper
  11. 2 Tablespoons of Garlic
  12. Food Processor or Blender (optional)
  13. 2 Plantains
Instructions
  1. If you are using the bag of beans, you will have to soak them overnight or for at least 2 hours. Drain the water from the beans and wash again.
  2. Place the beans in a medium sauce pan on the stove and add the yellow onion, garlic, salt and pepper over medium heat for about 30 minutes or until the beans are soft. Once finished set aside to cool for about 5 minutes and Mash.
  3. Blend the oats in the processor until smooth, dust like particles. DO NOT ADD WATER.
  4. Form the Black Bean Patty: Take about 3 tablespoons of the black beans and form into a patty 1/2 the size your palm the oatmeal powder. Repeat until you have used all the mix.
  5. Take the formed patties and fry in olive oil them over MEDIUM HEAT for 5-7 minutes each side. If you fry on high heat, they will break apart.
  6. While they are frying, slice a green, yellow or red pepper with a tomato and onion length wise for your toppings and toast your bread.
  7. Once your patties are done, place on a paper towel.
Plantains
  1. Preheat canola oil to medium heat
  2. Peel the Plantain, and discard the rind.
  3. Next, cut horizontal into coin shaped segments.
  4. Finally fry the plantain until light brown in color and flip to other side.
  5. Place on a paper towel to cool.
  6. ENJOY!!!!
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in Lean Meats· Sandwhiches

Homemade Bacon

Bacon is delicious. The balance of salty and crispy texture make it quite an amazing treat. However, with the in institution of food processing, bacon has become pretty unhealthy. So unhealthy, that the WHO recently named bacon as a carcinogen on the same level as smoking. But ain’t no way we are giving up that good ol’ bacon. So here we’ve created a bacon recipe that avoids all those cancer causing nitrates, has less sodium, and is absolutely amazing. You will never want to eat that store bought processed bacon again!

Ingredients:

5 pounds pork belly, skin on
1/4 cup kosher salt 1 teaspoon pepper
1/4 cup packed dark brown sugar
1/4 cup honey
2 tablespoons red pepper flakes
2 tablespoons paprika
1 teaspoon cumin 1 teaspoon coriander 1 teaspoon garlic

Directions
1. The first step in making your own bacon is preparing the meat. Ask your local butcher for about 5 lbs of pork belly with the skin on. Rinse the pork belly and pat dry. Now get your sharpest knife and begin to skin the belly. This is the most taxing step. Be careful to only remove the skin and not the underlying meat or fat.

2. Next you will make the spice rub by mixing together all of the ingredients in a large bowl. Then massage the mixture all over the surfaces of the meat.

3. Transfer the pork belly to a resealable 2-gallon plastic bag. Refrigerate for 7-10 days to allow bacon to cure. Notice that we did not use any additional curing salts or nitrates which are the main carcinogenic agents in preserved meats.

4. After the meat is cured remove the pork belly from the bag, rinse thoroughly and pat dry. Refrigerate the belly on a rack, uncovered, 48 hours.

5. Next, using applewood chips, put the meat in the smoker on 200 degrees F. Smoke the pork belly for around 2-3 hours, or until the bacon reaches an internal temperature of 150 degrees F. If you don’t have a smoker, you can cook the pork belly in a 200 degrees F oven or on the grill until it registers 150 degrees F on a meat thermometer.

6. Remove meat from heat and slice bacon to desired thickness. To store, wrap the bacon in plastic wrap and refrigerate up to 1 week or freeze up to 2 months. You can then cook the bacon as desired on top of the stove, in the oven, or freeze/refrigerate for later use.