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 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 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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in Side Dish· Vegetarian

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

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

 

BLACK STRAWBERRY LEMONADE
Yields 64
Strawberries, lemons and their juice contain lots of Vitamin C and antioxidants that help prevents certain toxins from damaging your cells. Drink this black strawberry lemonade in the morning before meals, at lunch and dinner with your meals and even after your work out for best results to detox and prevent those harmful chemicals. Its sweet like Grandmas Lemonade because of sugar substitute and strawberries. Side effects include increased energy in about 5 minutes.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Ingredients
  1. 3 Activated Charcoal Pills
  2. 3 Lemons
  3. 10 Strawberries
  4. 1 Liter pitcher
  5. 4 cups of Water
  6. ½ tablespoon of Lemon Juice
  7. 1 Juicer
  8. ½ teaspoon liquid Stevia
Instructions
  1. Cut the Lemons in halves and Juice them. Place the rinds to the side for later. Pour the Lemon juice (with out without the pulp) into the 1 liter pitcher.
  2. Cut the strawberries and mash into a juice with a fork or you can use a food processor. Pour the strawberries mix into the pitcher with the lemons.
  3. Take the 3 activated charcoal pills, open them up and mix into the strawberry lemon mix.
  4. Add 4 cups of water and ½ a tablespoon of lemon juice with ½ a teaspoon of stevia.
  5. MIX all the ingredients together and sweet to taste. Place the lemon rinds into the mix and chill for an hour.
The Doctor's Order http://www.thedoctorsorder.com/

From Dr. Claiborne

 

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