The Doctor's Order

From The Classroom to The Kitchen

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 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