The Doctor's Order

From The Classroom to The Kitchen

in Vegetarian

Beet and Goat Cheese Salad

Beets are the burgundy power-food that are jam packed full of vitamins and nutrients. On top of that, beets are packed full of nitrates, which work to help dilate your blood vessels. Many patients with chronic chest pain or erectile dysfunction, may need these nitrates to provide that arterial dilation. Try this recipe below and feel the nitrates pumping!
 
Beet and Goat Cheese Salad
Serves 4
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. Ingredients
  2. 6 ounces mixed greens lettuce
  3. 1 large avocado
  4. 1/3 cup pistachios
  5. 1 can mandarin oranges
  6. 1/2 - 1 full can (15 ounces) full can small whole beets
  7. Crumbled goat cheese or feta will work
Instructions
  1. Place the lettuce in a large bowl.
  2. Remove the pit and peel of a ripe avocado. Chop into small pieces and add to the lettuce.
  3. Drain the mandarin oranges and add those.
  4. Drain and rinse the whole beets. Allow to dry. Chop up the whole beets and add to the salad.
  5. In a pan, add pistachios to softened butter and cook until fragrant. Allow to cool and add to salad.
  6. Toss the salad with the dressing and then add the crumbled feta or goat cheese.
  7. Do not toss the salad with the dressing until right ready to enjoy the salad.
Notes
  1. This salad doesn't store or sit well, so If you aren't planning on making ahead of time,  do not toss all the ingredients together or toss with the dressing. If making it ahead of time, keep the lettuce separate, the dressing separate, and all the veggies/toppings separate. Toss all together right before enjoying.
The Doctor's Order http://www.thedoctorsorder.com/
 
 
 

in Vegetarian

Cauliflower Crust Veggie Pizza

Ingredients Pizza:

  1.  1 medium head cauliflower, cut into florets
  2.  1/4 cup grated Parmesan
  3.  1 teaspoon Italian seasoning
  4.  1/4teaspoonkoshersalt
  5.  1largeegg
  6.  2 cups freshly grated mozzarella
  7.  your favorite spicy tomato sauce
  8.  pick your own toppings. pictured above are bell peppers and mushrooms

    Directions

    For the pizza: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

    Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups). Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

    This is the most important step, when cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary. You will be shocked how much moisture can be evacuated. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. Transfer to the prepared baking sheet and press into a 10-inch round. Bake until golden, 10 to 15 minutes.

    Remove the crust from the oven and top with the Spicy Pizza Sauce and remaining 1 cup mozzarella and toppings. Bake until the cheese is melted and bubbly, 10 minutes more.

in Vegetarian

Sweet Potato Crusted Spinach Quiche

IMG_2434Simple, delicious, healthy, and very affordable. Check out this recipe to get a full dose of sweet potatoes which are jam packed with Vitamin A!

Ingredients:
 
  • 6 small sweet potatoes
  • Olive oil spray
  • 1 bunch organic spinach
  • 1/2 small onion
  • 1 clove garlic
  • 4 eggs
  • 1 cup grated fresh mozzarella
  • dill, parsley, chives to taste
  • 1/4 cup goat cheese
  • 1/4 cup asiago cheese (to sprinkle on top)
  • Sea salt and pepper to taste
 
Instructions:
 
  • Peel sweet potatoes and slice thinly.
  • Lay potato slices out in pie dish in a crust-like fashion, spray with oil, and bake on 400 degrees fahrenheit for 15 minutes.
  • Spray a saute pan with oil and saute sliced onion and crushed garlic clove until lightly browned. Stir in spinach and saute until wilted and tender, about 4 minutes. Drain spinach over the sink to rid excess liquid.
  • Blend eggs and mozzarella in a medium bowl. Add herbs and goat cheese
  • Add spinach/garlic/onion mix to the egg/cheese mixture. Add salt and pepper to taste. Place the combined mixtures in the potato crust. Sprinkle with asiago cheese on top.
  • In a 375 degree oven, bake until the quiche is firm and the cheese has browned, about 40 minutes.

in Vegetarian

Spaghetti Squash Lasagna Boats

IMG_1913

Pasta is great and delicious, but if trying to cut down on carb intake pasta is a nightmare. But there are ways to avoid carb overload while still enjoying the same pasta taste. Spaghetti squash is a great substitute for pasta and it doubles as a nutritious vegetable. This recipe is great and packed full of protein and vitamins.
Makes 4 very generous servings

2 medium-sized squash
1 teaspoon olive oil
2 to 3 cloves garlic, minced
1 pound ground beef (can substitute ground turkey or bison meat)
1 1/2 teaspoons salt, divided
1 (15-ounce) can crushed tomatoes
2 cups ricotta,
1/4 cup roughly chopped parsley
1 cup shredded mozzarella
Chopped parsley or basil, to garnish

1. Preheat oven to 400°F. Cut the squashes in half and scoop out  seeds. Lay them cut-side down in a roasting pan or other baking dish with about an inch of water. Roast for 45 to 60 minutes or until soft.

2. While the squash is roasting, warm the olive oil in a saucepan over medium-high heat. Stir in the garlic and cook for 30 seconds. Add the ground beef. Cook until well-browned.  Stir in the crushed tomatoes and bring to a simmer.

3. Using  a fork, shred the inside of the squash, leaving about a half-inch of squash left in the shell. Mix the shredded squash into the tomato sauce. In a separate bowl, mix together the ricotta cheese, the parsley and 1/2 teaspoon of salt.

4. Divide half of the ricotta mixture between the shells, using a spoon to spread the ricotta evenly over the bottom of the shells. Divide half the tomato sauce between the shells, spooning over top of the ricotta. Top with another layer of ricotta and tomato sauce.

5. Bake the shells for 15 minutes at 400°F. Sprinkle the mozzarella over the tops of the squashes and bake for another 15 to 20 minutes, until the cheese is bubbly and browned in spots.

6. Sprinkle parsley or basil over the tops and serve immediately.

in Vegetarian

Sweet Potato Dessert Casserole

IMG_5697-1

Try this perfect dessert casserole instead of cakes and pies for your thanksgiving dinner. Just the right amount of sweetness while still maintaining the servings of vitamin A from the sweet potato.

Crust:

1 cup brown sugar

1/3 cup flour

1 cup chopped nuts (pecans preferred)

1/2 cup butter (melted)

Sweet Potato Mixture:

3 cups mashed sweet potatoes (can use canned to save time, just drain)

1 cup sugar

1/2 teaspoon salt

1 teaspoon vanilla

1/4 cup butter, melted (1/2 cup)

1. Combine brown sugar, flour, nuts and butter in mixing bowl. Set aside.

2.Preheat oven to 350 degrees.

3. Combine sweet potatoes, sugar, salt, vanilla, eggs and butter in a mixing bowl in the order listed. Mix thoroughly.

4. Pour mixture into greased baking dish.

5. Sprinkle the surface of the sweet potato mixture evenly with the crust mixture.

6. Bake for 30 minutes. Allow to set at least 30 minutes before serving.

in Side Dish· Vegetarian

Roasted Brussel Sprouts w/Sweet Potato, Cranberry, and Gala Apple

IMG_2050Perfect Side dish during this healthy holiday season!

Ingredients:
1/2 medium sweet potato (boiled or roasted, peeled and cubed)
2-3c brussel sprouts
1 medium gala apple (cut into small chunks)
handful of pepitas (~1/4c)
handful of pecan halves (~1/3c)
handful of dried cranberries (~1/4-1/3c)
coconut oil
cracked salt and pepper
Directions:
1. Boil or roast sweet potato until tender. Peel skin and cut into small cubes.
2. Warm coconut oil over medium heat and toast pepitas, pecans and cranberries. Remove from heat when done.
3. Rinse and cut brussel sprouts lengthwise. Cook brussel sprouts and apple chunks with coconut oil until tender (add a little water to pan to help the process).
4. When brussels and apples are tender, combine pepitas, pecans, cranberries and sweet potato in pan. Season with salt and pepper to taste.