The Doctor's Order

From The Classroom to The Kitchen

in Breakfast· Vegan· Vegetarian Leave a Comment

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. 

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in Lean Meats 8 Comments

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.  

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in Side Dish· Vegetarian Leave a Comment

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

Mexican Street Corn (Elotes)
 
Recipe Type: Grilled Veggies
Author: Dr. Aubrey J. Grant
Prep time:
Cook time:
Total time:
Serves: 4
Grilled Corn perfect for any backyard barbecue.
Ingredients
  • 1/4 cup (60ml) mayonnaise (can substitute with greek yogurt)
  • 1/4 cup (60ml) sour cream
  • 1/2 cup (110g) finely crumbled feta cheese, plus more for serving
  • 1/2 teaspoon ancho chili powder, plus more for serving
  • 1 medium clove garlic, finely minced (about 1 teaspoon)
  • 1/4 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 Side Dish· Snacks Leave a Comment

Black Strawberry Lemonade

 

 

Are you feeling a bit hungover, or maybe you ate too much this weekend. Here is the cure for your woes….BLACK STRAWBERRY LEMONADE.

The blackness comes from activated charcoal, which is an all natural supplement  that has been used in medicine for centuries. Its job is to bind harmful toxins and substances in your stomach and keep them from being absorbed into your body (YAASSSSSSS COME THROUGH DETOX).

These toxic chemicals could accumulate overtime in your small and large intestines or be absorbed into your body and place you at risk for future chronic diseases such as hypertension, diabetes or even cancer. Click the links below to learn more about 2 harmful chemicals that activated charcoal could protect your body against.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050989/

https://www.ncbi.nlm.nih.gov/pubmed/29959733

 

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From Dr. Claiborne

 

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in Seafood Leave a Comment

Blackened Lime Salmon with Avocado Salsa

Hey Family, 

Check out this quick and easy week-day recipe for blackened salmon. The contrast between the heat of the blackened salmon and the cool avocado salsa makes this a perfect summer meal. Plate with a side of cauliflower rice for a healthy and nutritious meal! 

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in Lean Meats· meal prep· The Doctors Orders Leave a Comment

Doctor’s Orders Ribs

Recipe Card

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I’m just gonna leave this recipe right here. Everything in moderation though. Pork is high in fat. Keep your portions and share the love.