The Doctor's Order

From The Classroom to The Kitchen

in Breakfast· Vegan· Vegetarian

Avocado Toast Four Ways

Oatmeal, grits, cereal, and fruits are all great breakfast options, but you know they can get old pretty quickly. For many of us, its super important that breakfast foods are quick, easy, healthy, and transportable. Insert Avocado Toast 🙂 This quick, cheap, and easy breakfast will keep you full for hours and is super simple to prepare. If you prepare the toppings the night before, this meal can be made in less than 5 minutes. Additionally, pair it with multi-grain whole wheat toast and you are sure to get great nutritional value. 

Also, you can top your avocado with just about anything. Don’t like strawberries? Consider topping your toast with healthy pomegranate seeds or smoked chickpeas. The options are endless and the nutritional value is plentiful.

Health Benefits of Avocado Toast! 

Avocados are also packed with monounsaturated fats (good fat) which do wonders to help reduce your LDL (bad fat) levels! Check this link to learn about more of the health benefits of avocado! 

When I am on the wards and need a quick and hearty meal to help power through hours and hours of rounds, avocado toast is my go to recipe for fuel and health. My favorite is topped with smoked salmon! What’s yours??? Comment below and tell us how you like your toast. 

Avocado Toast 4 Ways
Serves 4
Avocado Toast 4 different ways
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Prep Time
5 hr
Cook Time
5 hr
Total Time
10 min
Prep Time
5 hr
Cook Time
5 hr
Total Time
10 min
Ingredients
  1. 3 Avocados
  2. 4 pieces of bread, lightly toasted
  3. 1 group vine tomato
  4. 1 egg, pan fried
  5. 2 oz smoked salmon
  6. 2 strawberries
Instructions
  1. Lightly Toast bread
  2. Open avocado and mash together in small bowl
  3. Top Avocado on bread
  4. Top Avocado toast with diced strawberries, tomatoes, fried egg, and smoked salmon!
The Doctor's Order http://www.thedoctorsorder.com/

in Desert· Vegetarian

Cinnamon Sugar Grilled Peaches

Peach season reaches its peak around July and August and we are ready for the madness. Peaches have been very affordable lately and quite delicious, especially here in Georgia. Peaches are a versatile summer fruit and there are so many great ways to enjoy an amazing Georgia peach. Additionally, peaches are packed full of B vitamins, are low in calories, and are a rich provider of minerals such as calcium, potassium, magnesium, iron, and zinc. Check out the recipe below for Cinnamon Sugar Grilled Peaches as it is a quick and easy summer desert that is sure to leave the sweet tooth satisfied, while not ruining your summer body goals! 

Health Benefit of Peaches

If you’ve tried this recipe at home, send us your feedback! What would you do differently? What parts of the recipe did you love? Did your desert turn out great? We’ would love to see pictures! Feel free to comment below 🙂 

Cinnamon Sugar Grilled Peaches
Serves 4
A delicious summer desert to satisfy your sweet tooth without ruining your gym gains
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 stick unsalted butter, at room temperature
  2. 1 teaspoon cinnamon sugar
  3. 2 tablespoons brown sugar
  4. 4 ripe peaches, halved and pitted
  5. Canola oil
  6. Mint leaves, for garnish
Instructions
  1. In a small bowl add the butter, cinnamon, sugar, and mix until combined.
  2. Heat grill to high. Brush peaches with oil and grill until golden brown and just cooked through.
  3. Top each with a few teaspoons of the butter and garnish with mint leaves.
Notes
  1. Try serving with a side of vanilla ice-cream!
The Doctor's Order http://www.thedoctorsorder.com/

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in Lean Meats· meal prep· Vegetarian

Spicy West African Smoked Chicken

 

 

Spicy West African Smoked Chicken
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Prep Time
12 hr
Prep Time
12 hr
Ingredients
  1. 1 whole chicken
  2. 3 cups of chopped okra, yellow corn, potatoes, red onion
  3. 2 cups of olive oil
  4. Apple Wood Chips
  5. 1 Smoker
Instructions
  1. After making chopping the vegetables, place the in a large bowl.
  2. Clean, brine and dry the chicken and then place it in the bowl of vegetables
  3. rub 2 cups of olive oil into the chicken with the vegetables over it
  4. let marinate for at least 6 hours
  5. smoke the chicken at a temp of 225-275 to an internal temp of >160 degrees.
  6. After reaching th internal temp, let cool for about 30 minutes
  7. serve on a bed of vegetables or with jollof rice
The Doctor's Order http://www.thedoctorsorder.com/
You know I have a saying, Behind every black man is a black woman rolling her eyes. 😀

I say that because, sometimes I have ideas and  Felicia, my Nigerian American wife to be, in my life will come along and make it better. Most of the recipes I have put up on lately, have been influenced by her in some way. This recipe is no different. In keeping with our summer series on bbq and healthy eating, I had to get back to my roots and put up at least one grilled chicken recipe. 

But everyone has grilled chicken. So I had this whole chicken in my freezer just staring at me for weeks. I just could not figure out what flavors I wanted, so until then, that bird just sat. It was not until last week where Felicia asked me about meal prepping and I thought ohhhhh chicken! Lets smoke a Whole Chicken. But I have been here before, I want to smoke a chicken but what flavors? Enter Felicia in her infinite ovarian wisdom passed down from the ages, ” Why don’t you marinade it in fresh okra?” Ok…..Im listening.

So I spoke it over with Felicia and she gave some some ideas. As a Nigerian American, Felicia’s  family is from the Akwa Ibom state and from my involvement with this woman and her family, they are AMAZING COOKS!! I mean the Lord really knew what he was doing and creating this woman. Through Felicia, I have discovered African Stew (https://www.africanbites.com/chicken-stew-african-style/). Then she cut up some vegetables and made the marinade. After about 12 hours, I stuffed this bird with some okra and corn then smoked it over some apple wood chips for a couple of hours. It was so juicy, we ate two leg quarters for dinner. 

Remember Fellas: Behind Every Black man is a Black Woman rolling her eyes

 

Shout out to Felicia and her West African perspective on Chicken for this Post and since it is Wednesday, my #WCW goes out to my future wife, Felicia Ekpo

 

Celebrate the Culture,

 

Dr. Joe Claiborne

in Side Dish· Vegetarian

Mexican Street Corn (Elotes)

There is this running myth that corn has no nutritional value and that it should be avoided at all cost. Surely, this is due to heavy media coverage surrounding high-fructose corn syrup and its misuse by several food manufacturers. However, corn is still a vegetable and packed with nutritional value. Its full of carotenoids that benefit your vision, fiber to help keep your bowels regular, and its full of iron to help with anemia. Considering we are in the full swing of cookout season, It’s time we show corn some love. Check out this recipe for Mexican Street Corn to take your grilled corn to the next level! 

Evidence Linking Health Benefits of Corn

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Mexican Street Corn (Elotes)
Grilled Corn perfect for any backyard barbecue.
Author:
Recipe type: Grilled Veggies
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ¼ cup (60ml) mayonnaise (can substitute with greek yogurt)
  • ¼ cup (60ml) sour cream
  • ½ cup (110g) finely crumbled feta cheese, plus more for serving
  • ½ teaspoon ancho chili powder, plus more for serving
  • 1 medium clove garlic, finely minced (about 1 teaspoon)
  • ¼ cup finely chopped cilantro leaves and tender stems
  • 4 ears shucked corn
  • 1 lime, cut into wedges
Instructions
  1. Clean and oil grilling grate and light to medium heat.
  2. Combine mayonnaise, sour cream, cheese, chili powder, garlic, and cilantro in a large bowl.
  3. When grill is hot, place corn directly over hot side of grill and cook, rotating occasionally.
  4. Transfer corn to bowl with cheese mixture and use a large spoon to evenly coat corn on all sides Sprinkle with extra cheese and chili powder and serve immediately with lime wedges.
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in Breakfast· Vegetarian

Berry Acai Bowl

Acai is back wearing the 45! We previously posted about the amazing health benefits that acai provides. Check out the previous post under christmas day acai bowl for a refresher. Try out this recipe for a berry acai bowl for a quick and easy breakfast meal or a light pre-workout meal to keep you fit and trim during the winter months! 

 

Berry Acai Bowl
Serves 4
Berry Acai Bowl
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 2 cups frozen strawberries
  2. 2 frozen sliced bananas
  3. 1 packet sambazon acai
  4. 1 cup frozen blueberries
  5. 1 cup unsweetened almond milk (or milk of choice)
  6. 2 tablespoons granola
  7. Honey to taste
Instructions
  1. Add the frozen fruits, acai, almond milk, and honey to a blender.
  2. Blend until creamy and smooth, adding extra almond milk as needed.
  3. Aim for a frozen-yogurt consistency
  4. Spoon the acai mixture into bowls and top with sliced fruit, a drizzle of honey, and granola.
The Doctor's Order http://www.thedoctorsorder.com/

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in Uncategorized· Vegetarian· Vegeterian

Vegetarian Pho

Winter is officially here. Low temperatures, snow fall, and little sunlight make the winter months difficult to manage. Try this prescription for a nice and hearty bowl of Vegetarian Detox Pho to help fend off those winter viral infections and keep warm during these cold months. Use a low-sodium vegetable stock to cut the sodium content of the soup and you can also consider swapping the rice noodles for whole wheat noodles higher in fiber. Top your pho soup with fresh vegetables to add fiber, vitamin A and potassium to the meal. Common vegetable toppings include bean sprouts, bell peppers and red onions. Fresh herbs, such as cilantro or basil, deliver a small boost of vitamin A, and a squirt of fresh lime juice adds a bit of vitamin C. Skip the salty hot sauces in favor of fresh Jalapeno, which is naturally sodium free! 

Vegetarian Pho
Serves 4
A delicious and healthy recipe for a Vietnamese favorite
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 64 ounces low-sodium vegetable broth
  2. 6 green onions, thinly sliced
  3. 1 tablespoon fresh ginger, peeled and grated
  4. 1 1/2 tablespoon butter
  5. 6 ounces shiitake mushrooms, tough stems removed
  6. 1 1/2 tablespoon hoisin sauce
  7. 2 teaspoons sesame oil
  8. 2 teaspoons plum sauce
  9. 14 ounces rice noodles, cooked according to package instructions
  10. 8 ounces bean sprouts
  11. 2 jalapeño peppers, thinly sliced
  12. Fresh cilantro, basil, lime wedges, hoisin sauce, and chili garlic sauce for serving
Instructions
  1. In a large pot, combine the vegetable broth, green onion, grated ginger, and salt.
  2. Bring to a full boil, then reduce the heat and simmer for 15 minutes.
  3. While the broth is cooking, melt the butter in a large skillet over medium heat.
  4. Add the mushrooms and sauté for about 6 minutes, or until tender, stirring frequently.
  5. Stir in the hoisin, plum, and sesame oil and cook until the sauce thickens.
  6. Remove from heat.
  7. Add the cooked rice noodles, ginger broth, bean sprouts, sliced jalapeños, shiitake mushrooms, fresh basil, and cilantro and serve with lime wedges, hoisin, and chili garlic sauce.
The Doctor's Order http://www.thedoctorsorder.com/

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