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/

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 Uncategorized

Simple Skillet Sweet Potatoes

New Year, same sweet potato! This super food has been a staple of our diet for quite sometime now. They are delicious and packed full of vitamins and nutrients that can keep you healthy during the cold winter months. Sweet potatoes are full of vitamin C, which can be helpful to ward off cold and flu viruses. Additionally, vitamin c is critical for collagen production which helps to maintain skin elasticity. Furthermore, sweet potatoes are full of vitamin D which helps to build healthy bones. Typically we get our vitamin D from adequate sunlight, however, during these cold and dark winter months it is important to increase our vitamin D intake. Low vitamin D levels have been linked to seasonal affective disorder, which can be treated with adequate vitamin D intake from healthy sources like sweet potatoes! Try this easy, simple, and paleo friendly recipe as a staple in your winter diet.

 

Simple Skillet Sweet Potatoes
Serves 4
Simple, easy, paleo friendly sweet potato recipe.
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Cook Time
30 min
Total Time
40 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 Sweet Potato
  2. 1/2 tsp Dried Parsley
  3. 1/2 tsp brown sugar
  4. Vanilla extract to taste
  5. Ground Cinnamon to taste
  6. 2 tsp Coconut Oil
Instructions
  1. Peel and dice the sweet potato into bit size pieces, about 1/2" cubes.
  2. Heat a skillet over medium heat and add the coconut oil.
  3. When the oil is hot, add the potatoes. Stir to coat all of the pieces with the coconut oil.
  4. When the potatoes begin to soften, add the parsley, cinnamon, and brown sugar.
  5. Mix well.
  6. Cook the potatoes, stirring occasionally, for about 10-20 minutes.
  7. Keep an eye on them so they don't burn, but make sure they get nice and crispy.
  8. Once potatoes are almost done, add vanilla extract to taste.
  9. Remove from heat when they are soft on the inside and crispy on the outside.
Notes
  1. Serve warm. Store leftovers in the fridge for a week. Can be reheated in a skillet to crisp them back up.
The Doctor's Order http://www.thedoctorsorder.com/

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in Vegetarian

Barbecue Tempeh Bowl

Tempeh is a nutrient-dense soy product with a high amount of protein (approx 30 grams per cup), as well as various vitamins and minerals. Additionally, it boasts the ability to decrease total cholesterol, oxidative stress, and also curb appetite. Moreover, tempeh is a great probiotic and is known to stimulate the growth of many of the normal intestinal bacterial flora. It will definitely give you that “full” feeling that many newly converted vegetarians may be seeking. Furthermore, its a great meat alternative that can be dressed up to fool even the sharpest of taste buds. Check the recipe below to keep it plant based. 

Barbecue Tempeh Bowl
Serves 4
A savory vegetarian grit bowl packed with flavor and nutrients.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 8 oz. tempeh, cubed
  2. ¾ cup BBQ sauce
  3. 1 clove garlic, minced
  4. 4 tablespoons extra virgin olive oil
  5. 1 bunch collard greens, cut into bite-sized pieces
  6. balsamic vinegar to taste
  7. ¼ cup onion, chopped
  8. 4 cups vegetable broth
  9. 1 cup grits
Instructions
  1. Begin by marinating tempeh for 30-45 minutes in BBQ sauce. Place in refrigerator.
  2. Preheat oven to 450 degrees.
  3. In a shallow baking dish add tempeh with bbq sauce. Bake for 30 minutes.
  4. While baking tempeh, heat a large skillet over medium-low heat add olive oil and garlic.
  5. Sauté until fragrant. Add collard greens and sauté until wilted. Add a splash of balsamic vinegar.
  6. Next, in a medium sauce pan heat olive oil over medium-low heat.
  7. Sauté onion until golden. Add broth and bring to a boil.
  8. Lower heat and slowly whisk in grits to prevent clumping.
  9. Cover and cook until grits are soft and fluffy, around 10 minutes.
  10. Then plate with a base of grits, topped with collard greens, and finally the barbecue tempeh.
The Doctor's Order http://www.thedoctorsorder.com/

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in Salad

Kale and Butternut Squash Salad w/ Honey wine vinaigrette

Butternut squash is one of the most popular winter squash and is packed full of wonderful flavor. Additionally, butternut squash is low in calories and contains zero cholesterol or saturated fats! Check out the recipe below.

Ingredients:

VINAIGRETTE:
2 tablespoons olive oil
1 1/2 tablespoons apple cider vinegar
2 teaspoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon honey

SALAD:
3 cups trimmed and thinly sliced kale
1 cup roasted cubed butternut squash
1/4 cup crumbled blue cheese
1/4 cup pomegranate seeds

Directions:

1. Preheat the oven to 400 degrees F. Cut, seed and peel your butternut squash. Carefully cut the squash crosswise into 3/4-inch slices, and then cut those slices into cubes. Lightly coat the squash with olive oil and a big pinch of salt. Spread squash evenly on a baking sheet lined with parchment paper. Roast for 10 to 15 minutes, then turn cubes over and roast or an additional 10 to 15 minutes or until tender.

2. In a large bowl, toss together the kale, squash and blue cheese. Toss with the vinaigrette. Divide the salad among serving bowls and sprinkle with pomegranate seeds before serving.IMG_2232

in Seafood

Honey Glazed Salmon with Butter Lime Reduction Sauce

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Honey Salmon

Salmon is jam packed with omega-3 fatty acids which are great for brain and cardiovascular function! This recipe is delicious and extremely healthy!

Ingredients:

4 salmon filets

Kosher salt and freshly ground black pepper, to taste

4 tablespoons all-purpose flour

4 tablespoons honey

2 tablespoons olive oil

1 tablespoon of lime juice

FOR THE BROWNED BUTTER LIME SAUCE
6 tablespoons unsalted butter
2 cloves garlic, pressed
1 tablespoon honey
Juice of 1 lime
Kosher salt and freshly ground black pepper, to taste
  • Preheat oven to 400 degrees F.
  • To make the browned butter lime sauce, melt butter in a medium saucepan over medium heat. Cook, whisking constantly, until the foam subsides and the butter begins to turn a golden brown, about 3 minutes. Stir in garlic, honey and lime juice, salt and pepper, to taste; set aside.
  • Season salmon with salt and pepper, to taste. Dredge each salmon filet with 1 tablespoon flour and drizzle with 1 tablespoon honey.
  • Heat olive oil in a large oven-proof skillet over medium high heat. Working in batches, add salmon to the skillet and sear both sides until golden brown, about 1-2 minutes per side.
  • Place into oven and bake until completely cooked through, about 8-10 minutes.
  • Serve immediately with browned butter lime sauce and lime zest, if desired.

NOTES

recipe adapted from damndelicious.net