The Doctor's Order

From The Classroom to The Kitchen

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.
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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.
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in Breakfast· Vegetarian

Christmas Day Acai Bowl

Acai, pronounced ah-sigh-ee, is one of gods many great gifts to man-kind. This nutrient dense berry has been called purple gold due to its amazing health benefits. Acai boasts anti-oxidant, anti-cholesterol, and anti-inflammatory benefits. In a small study of women, daily consumption of acai showed favorable actions on plasma HDL (ie good cholesterol) metabolism and anti-oxidant defense; therefore acai could have a beneficial overall role against atherosclerosis, cancer, and arthritis. Because açaí berries can spoil within a day, the best ways to buy them are frozen (we recommend Sambazon’s superfruit packs) or in powdered form. 

Strawberry Kiwi Acai Bowl
Serves 1
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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. ½ cup light coconut milk
  2. 1 cup frozen strawberries
  3. 1/2 cup frozen rasberries
  4. 3 tablespoons açaí powder*
  5. 1 whole Kiwi
  6. Granola to taste
  7. Coconut flake to taste
Instructions
  1. Add the banana, coconut milk, berries, and açaí powder to a high-powered blender.
  2. Blend until smooth.
  3. Pour into a bowl.
  4. Serve with kiwi, granola, and coconut flakes.
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in Uncategorized· Vegetarian· Vegeterian

Parmasan Garlic Roasted Carrots

This Right Here! I made these parmesan garlic roasted carrots for my thanksgiving contribution and they were an absolute hit. The flavor is bangin’ and they are super easy to make. Make these for a perfect side-dish for any meal and they are great fall staple. Additionally, carrots are packed full of Vitamin A, Vitamin C, and carotenoids which are perfect for eye health. In fact, check the study below which proves the benefit of carrots in the management of patients with glaucoma. 

Benefit of Fruits and Vegetables on Glaucoma

Health is Wealth and Good Food is Good Medicine! 

Peace and Love, 

Dr. Aubrey J. Grant 

Parmasean Garlic Roasted Carrots
Serves 4
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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. 8-10 carrots peeled
  2. 2 Tbsp butter melted
  3. 2 tsp garlic minced
  4. 4 Tbsp Parmesan Cheese
  5. 1 tsp chopped parsley
Instructions
  1. Preheat oven to 400 degrees F.
  2. Mix melted butter and garlic together.
  3. Place carrots on a parchment paper lined baking sheet.
  4. Drizzle with butter/garlic mixture.
  5. Roast in oven for 15-20 minutes.
  6. Flip carrots.
  7. Top with cheese and roast for another 10 minutes or until carrots reach desired doneness.
  8. Top with parsley and serve immediately
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in Vegetarian

Barbecue Tempeh Bowl

Tempeh is a nutrient-dense soy product with a high amount of protein (approx 30 grams per cup), as well as various vitamins and minerals. Additionally, it boasts the ability to decrease total cholesterol, oxidative stress, and also curb appetite. Moreover, tempeh is a great probiotic and is known to stimulate the growth of many of the normal intestinal bacterial flora. It will definitely give you that “full” feeling that many newly converted vegetarians may be seeking. Furthermore, its a great meat alternative that can be dressed up to fool even the sharpest of taste buds. Check the recipe below to keep it plant based. 

Barbecue Tempeh Bowl
Serves 4
A savory vegetarian grit bowl packed with flavor and nutrients.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 8 oz. tempeh, cubed
  2. ¾ cup BBQ sauce
  3. 1 clove garlic, minced
  4. 4 tablespoons extra virgin olive oil
  5. 1 bunch collard greens, cut into bite-sized pieces
  6. balsamic vinegar to taste
  7. ¼ cup onion, chopped
  8. 4 cups vegetable broth
  9. 1 cup grits
Instructions
  1. Begin by marinating tempeh for 30-45 minutes in BBQ sauce. Place in refrigerator.
  2. Preheat oven to 450 degrees.
  3. In a shallow baking dish add tempeh with bbq sauce. Bake for 30 minutes.
  4. While baking tempeh, heat a large skillet over medium-low heat add olive oil and garlic.
  5. Sauté until fragrant. Add collard greens and sauté until wilted. Add a splash of balsamic vinegar.
  6. Next, in a medium sauce pan heat olive oil over medium-low heat.
  7. Sauté onion until golden. Add broth and bring to a boil.
  8. Lower heat and slowly whisk in grits to prevent clumping.
  9. Cover and cook until grits are soft and fluffy, around 10 minutes.
  10. Then plate with a base of grits, topped with collard greens, and finally the barbecue tempeh.
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in Vegetarian

Zucchini Noodles with Mushroom Tomato Sauce

A plant based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes. It excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil. Studies have shown that plant based diets are extremely beneficial in treating tons of medical conditions. For example, coronary arterial disease is a debilitating disease that is traditionally treated with stents and coronary bypass. But, what about plant based diet for treatment? 

In a landmark randomized clinical trial, a strict plant based diet was used as therapy for treatment of coronary artery disease. This study showed dramatic improvement in disease within months of initiating a plant based diet. Check out this study here and try this plant based recipe below.

A Way to Reverse CAD

Zucchini Noodles with Mushroom Tomato Sauce
Serves 4
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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. 2 Whole Zucchini pre-cut into noodles (if you have a spiralizer you can prepare yourself)
  2. 1 teaspoon ground black pepper
  3. 1 can tomato sauce
  4. 1 can whole peeled tomatoes
  5. 1 handful of mushrooms
  6. 1 teaspoon dried basil
  7. 1/2 teaspoon dried oregano
  8. 1/2 teaspoon garlic powder
  9. 1/2 teaspoon onion powder
  10. 1/4 teaspoon ground thyme
  11. 1/4 teaspoon red pepper flakes
  12. 1 (6 ounce) can tomato paste 3
Instructions
  1. Heat a large skillet over medium-high heat. Add coconut oil.
  2. Add mushrooms to skillet. Cook until mushrooms shrink and brown.
  3. Add tomato sauce, tomatoes, salt, basil, oregano, garlic powder, onion powder, thyme, and red pepper flakes. Cook and stir until sauce is warmed through, about 2 minutes.
  4. Stir tomato paste into sauce.
  5. Heat another large skilled with coconut oil.
  6. Add zucchini noodles. Season with black pepper, garlic powder, and oregano.
  7. Cook only for 2 mins. Just enough to warm the noodles.
  8. Top noodles with tomato sauce. Add parsley and parmesan to taste.
Notes
  1. Great tip: zucchini noodles do not hold liquid well and can quickly turn soggy. The perfect noodle to sauce ratio is approximately 70:30.
  2. Also in order to preserve this food as long as possible, consider storing the sauce and noodles in separate containers.
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