The Doctor's Order

From The Classroom to The Kitchen

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!!!!
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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in Breakfast

Brown Sugar & Berry Amaranth

Brown Sugar & Berry Organic Amaranth
Serves 4
This sweet, gluten-free amaranth breakfast grain is classically flavored with cinnamon and sugar.
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Prep Time
5 min
Cook Time
25 min
Total Time
35 min
Prep Time
5 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 2 cups almond milk
  2. 2 cups water
  3. 1 cup amaranth
  4. 4 tablespoons unsalted butter
  5. 1/2 cup brown sugar
  6. 1 tablespoon ground cinnamon
  7. 1 teaspoon vanilla extract
Instructions
  1. Bring the milk and water to a boil in a medium saucepan.
  2. Whisk in the amaranth, reduce the heat to low and cover.
  3. Simmer for 25 minutes, stirring occasionally, until the liquid is absorbed and the amaranth is tender.
  4. Remove the amaranth from the heat and stir in the butter, brown sugar and cinnamon.
  5. Top with berries, bannana, and mint leaf.
  6. Serve warm.
The Doctor's Order http://www.thedoctorsorder.com/
Hypertension is an important factor in cardiovascular diseases. Specifically, angiotensin-converting enzyme (ACE) inhibitors, such as lisinopril and ramipril, are synthetic drugs that are widely used to treat and control high blood pressure. Amaranth, a new up-in-coming super food, is packed full of health benefits. One specific benefit, is its effect on hypertension. Studies have shown that amaranth, and other rice proteins, have similar ACE inhibitor capabilities. So, having to treat your high blood pressure with synthetic drugs, try this recipe for a delicious breakfast that is packed full of anti-hypertensive agents. 

Anti-hypertensive benefits of rice proteins