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 meal prep

Affordable and Healthy Meal Prep

Meal Preparation

As a third year Internal Medicine resident, I have gotten really good at time management! Learning how to balance my work with my personal life has been challenging, but has been a huge part of my success. Part of this balance has been learning how to effectively plan meals. In my experience, if I do not have a plan for my meals, than I am more likely to eat unhealthy things. Additionally, I have found that If I don’t meal prep, than I am spending way more money on eating out etc. So, meal prepping has become a way of life. Enter this cheap and healthy meal prep! 

Meal Prep on a Budget

While meal prepping can definitely help you save money. If not done correctly, it can still be pretty expensive. Buying in bulk and buying whats on sale are great ways to help navigate this expense. Check out this break down below for my weekly meal prep on a budget. 

Morning Smoothies: Consisting of 2 bunches of kale, 2 lemons, 3 green apples, 2 heads of spinach, almond milk. I was able to get all of this for less than 12 bucks! I love a healthy morning smoothie, because it ensures that I’ve already got my veggies in for the day! I added two hardboiled eggs to my morning smoothie to pack an extra protein punch for added energy. 

Morning Snack: Cliff bars! Great nutrition and can often find them on sale for 1 dollar a piece. I was able to get a 5 for 5$ deal which was really great for my budget! 

Lunch Time: Ground turkey Taco bowls! I used 1 lb of ground turkey, 1 can corn, 1 can black beans, 1 head lettuce, and 1 pack of premade salsa from whole foods! All of this cost me less than 12 bucks 🙂 

Finally for my afternoon snack I chose gala apples! 1 apple a day keeps the doctor away 🙂 

This super affordable and healthy meal prep cost me about 30 bucks and is a great alternative to eating out for lunch everyday. 

Try out this meal prep and let us know what you think! 

Peace and Love, 

Aubrey J. Grant MD


Cheap Healthy Meal Prep

in Seafood

Pan Seared Scallops with Brocollini

I LOVE SEAFOOD !

Being from Maryland, I absolutely love everything seafood! Blue crabs are life and they are best in Maryland. Some of my favorite memories involve Sunday afternoons, watching football, and a barrel of crabs! But now that I’ve been away from Maryland for so long, I have to satisfy my seafood craving with other tasty underwater treats. This is where these delicious pan seared scallops come into play. 

Health Benefits of Pan Seared Lemon Garlic Scallops

Scallops are often consider a guilty unhealthy treat since they often appear in decadent restaurant meals that are overloaded with calories. However, Scallops are more than 80 percent protein. One 3-ounce serving provides 20 grams of protein and just 95 calories. They’re also a good source of both magnesium and potassium! Finally, like most seafood choice, Scallops are full of Omega 3 Fatty acids which are great for improving cardiovascular health and brain function! Be sure to check out this link to further learn about this powerful super food Scallops Super Food

How to Eat Them?

Pan Seared scallops are the best way to eat them and hold off on the rich overly thick cream sauces that are often paired on top. Pan searing is quick and easy and creates a nice thick crust on top of the scallop that provides great texture to this mollusk! Additionally, cooking in EVOO with a small amount of ghee clarified butter provide the good fats that your body needs to feel satiated.  

Check out this recipe below for a quick, healthy, and delicious seafood treat that will be sure to satisfy your seafood cravings! Additionally, I paired this recipe with a nice crisp glass of chardonnay which really helped complete the flavor palate that I was searching for! 

Like this recipe? Tell us below! We would love to hear from you 🙂 

Peace and Love, 

Aubrey J. Grant MD

Pan Seared Garlic Scallops
Serves 4
Pan Seared Garlic Scallops
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 lb large scallops
  2. 1/4 c clarified butter ghee
  3. 5 cloves garlic grated
  4. 1 large lemon zested
  5. 1/4 c Italian parsley roughly chopped
  6. 1/4 tsp peppercorn medley freshly ground
  7. 1/4 tsp red pepper flakes
  8. A pinch of sweet paprika
  9. 1 tsp extra virgin olive oil
Instructions
  1. Clean scallops and pat dry.
  2. Heat a large cast iron skillet to medium with olive oil
  3. in a medium bowl toss the scallops with EVOO just enough to coat it all over.
  4. Sprinkle them with cracked pepper, red pepper flakes and sweet paprika.
  5. Add a little drizzle of butter ghee to the hot skillet, just enough to coat the bottom. Add the scallops making sure not to overcrowd the pan, and sear for about 2 minutes on each side until nicely golden.
  6. Add the butter ghee to the skillet with the scallops and then add the garlic.
  7. Remove from heat and using a spatula push the garlic around to infuse the sauce for about 30 seconds. The heat from the skillet will be enough for the garlic to work its magic into the butter.
  8. Squeeze half of the lemon all over the scallops and move the skillet around a little so it combines with the butter.
  9. Sprinkle with the minced parsley, lemon zest and a drizzle of extra virgin olive oil.
The Doctor's Order http://www.thedoctorsorder.com/

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in Food For Thought· Uncategorized

Coffee on me

Good Morning,

Hi, my name is Life. I know you have a busy day ahead of you, but I just want to know:

“How far are you willing to go for an idea?”

The coffee is on me.  

Have a great day,

-Life

Over the last couple of weeks, everyone has heard or seen that Lebron James opened up a charter school in Akron, Ohio. In an interview, Lebron mentioned that as a kid through his youth coaches, “Over time,  I developed the idea to give more”. 

The idea to give more is important, but not as important as the idea itself. 

Idea: noun; comes from the Greek word ennoia, “act of thinking”. Over the course of history, the word idea  has come to mean “the sense of concept of something to be done; of what ought to be, differing from what is observed.”

So today, look around you and ask yourself, WHAT OUGHT TO BE DONE DIFFERENT? In yourself, your relationships,  job, family, community, world? What ought to be done different?

Things have been the done the same for a reason and this morning,  Life asked you, how far are you willing to go for this idea of what ought to be different. What are you willing to give? Where are you willing to go? 

As you answer this question today, I want you to become aware of Three Laws of the Universe that can work against you naturally or can work with you supernaturally.

The 3 laws of Thermodynamics:(summary version)

-If two entities are in equilibrium with a third entity, all three are in equilibrium with each other.

-The total amount of Energy in a entity doesn’t change. It is neither created nor destroyed. It is just transferred from one form to another.

-As energy is used to be transferred from one form to another, a certain percentage of that energy contributes to increased disorder outside of the entity and is lost and can not be recovered by the entity that used it. 

Why are these laws important?

Enter the first law,”If two entities are in equilibrium with a third entity, all three are in equilibrium with each other.” The fact you asked what what ought to be different says that one entity (yourself) is not in equilibrium with the environment ( insert two other entities). As such, when an individual has an idea, he or she begins to think as how it can be accomplished. Then that person writes out a plan for said idea and puts it into action.  For example, I have the idea that, “I ought to lower blood pressure.”

  1. Idea of lowering blood pressure
  2. Plan to lower blood pressure: work out, eat right, keep stress low, take medication, go to the doctor etc.

How much energy will go into this plan? The effort of doing push ups, getting a gym membership, waking up early to exercise, scheduling time to exercise, paying for a personal trainer, looking for online recipes, going grocery shopping, dedicating money away from habits that go against you lowering your blood pressure. All of these are examples of what must be done to start to lower blood pressure.

Enter the second and third law: The total amount of Energy in a entity doesn’t change. It is neither created nor destroyed. It is just transferred from one form to another and as such, a certain percentage of that energy contributes to increased disorder outside of the entity and is lost and can not be recovered by the entity that used it.

The amount of energy it takes to execute an idea is far less than the idea it takes to maintain and repair the product of an idea. That is why it is hard for some people to lose weight, stay in their jobs and/or possibly stay in long term relationships. The work and energy is too much.

However, the Laws of Thermodynamics work with you and not against you by having a partner(s).  Since you want to lower your blood pressure, use the energy of others to accomplish that, find out their ideas, make a plan together and spend the energy together to make it happen. When you reach a plateau, repeat and add a third person, then a fourth, then a fifth and so on.

“There is an African proverb that says, “If you want to go fast, go alone. If you want to go far, go together.” Meaning for any plan to have true success, it has to involve someone outside of you.

Everyone has the most energy in the morning, so buy their coffee….your weight loss is dependent on them.

 I hope this post helped you answer one of life’s questions.

“Circumcise therefore the foreskin of your heart, and be no longer stubborn.”  Deuteronomy 10:16

Thanks for reading,

Dr. Joe Claiborne

in Lean Meats

Korean Beef BBQ Bowls

Korean Beef BBQ Bowl : 

The key to a healthy lifestyle is all about planning and more planning! Planning your meals the night before, or even a week in advance are a great way to ensure a healthy diet. An easy way to plan your meals is by creating a weekly meal prep. By creating multiple meals for the week you ensure that you stay light and fit during the week. Try this Korean Beef BBQ Bowl to satisfy your meal prep goals. 

This meal prep creation is inspired by traditional Korean BBQ flavors and provides great comfort while not breaking the waist band. Additionally, the egg on top packs an additional protein source for those looking to build a bit of muscle. This meal prep is perfectly balanced to fit your nutritional needs.

For those cutting calories, you can avoid the EVOO, use lean 90/10 ground beef, and hold off on the egg. Additionally, you can swap out the rice for riced cauliflower or add extra veggies like carrots to the ground meat. 

Check out this recipe below for a great meal prep option that will keep you energized and fit throughout the week. If you like this recipe, be sure to check out our Peanut Sesame Zoodles with Tofu here.  

Korean Beef BBQ Bowl
Serves 4
Korean Beef BBQ Bowl
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 cup brown rice
  2. 4 large eggs
  3. 2 tablespoons olive oil
  4. 2 cloves garlic, minced
  5. 4 cups chopped spinach
  6. FOR THE KOREAN BEEF
  7. 1/4 cup brown sugar, packed
  8. 1/4 cup reduced sodium soy sauce
  9. 1 tablespoon freshly grated ginger
  10. 2 teaspoons sesame oil
  11. 1/2 teaspoon Sriracha, or more to taste
  12. 1 tablespoon olive oil
  13. 2 cloves garlic, minced
  14. 1 pound ground beef
  15. 2 green onions, thinly sliced
  16. 1/4 teaspoon sesame seeds
Instructions
  1. In a large saucepan fill with 2 cups of water, cook rice according to package instructions.
  2. Place eggs in a large saucepan and cover with cold water by 1 inch.
  3. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and slicing in half.
  4. Heat olive oil in a large skillet over medium high heat.
  5. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes.
  6. Stir in spinach until wilted, about 2-3 minutes; set aside.
  7. In a small bowl, whisk together brown sugar, soy sauce, ginger, sesame oil and Sriracha.
  8. Heat olive oil in a large skillet over medium high heat.
  9. Add garlic and cook, stirring constantly, until fragrant, about 1 minute.
  10. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  11. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  12. Place rice, eggs, spinach and ground beef mixture into meal prep containers, garnished with green onion and sesame seeds, if desired.
The Doctor's Order http://www.thedoctorsorder.com/

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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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