Category: Recipes

BPC Good Eats: Brussels Sprout and Apple Pizza

admin

19 February 2019

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Brussels Sprout and Apple Pizza. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Brussels Sprout and Apple Pizza
Prep Time: 30 minutes
Total time: 1 hour
Adapted from: Hello Veggie

Ingredients
1 prepared pizza crust
3/4 cup raw walnuts
3 tablespoons shredded parmesan cheese
2 tablespoons olive oil, divided
Salt and pepper to taste
4 ounces Brussels sprouts, trimmed and thinly sliced
1 large apple, cored and thinly sliced
1 tablespoon honey
1 tablespoon roughly chopped fresh thyme
3/4 cup shredded fontina
1 tablespoon balsamic glaze

Instructions
1) Preheat oven to 425F
2) Place walnuts, parmesan cheese, and 1 tablespoon olive oil in a food processor and process until crumbly. Season with salt and pepper.
3) In a large skillet over medium-high heat, add 1 tablespoon oil. Once heated, add the brussels sprouts and apple splices; cooking about 10 minutes- until apples and sprouts being to brown.
4) Add the honey and thyme to the skillet and stir until mixed, then remove the skillet from the heat.
5) Top prepared pizza crust with walnut mixture, then the sauteed Brussels sprouts and apples. Top with shredded fontina cheese.
6) Bake for 10-15 minutes.

2 comments

BPC Good Eats: Spinach and Cheese Ravioli with Meatballs

admin

8 February 2019

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Spinach and Cheese Ravioli with Meatballs. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Creamy Spinach and Cheese Ravioli with Meatballs
Adapted from: Peas And Crayons
Prep Time: 20 minutes
Total Time: 40 minutes

Ingredients
1 lb prepared meatballs
1 (9 oz) package small refrigerated ravioli
2 teaspoons olive oil
1 medium red onion, chopped
4 cloves garlic, chopped
2 tablespoons butter
2 tablespoons all purpose flour
1 cup milk with extra to thin sauce as needed
½ cup parmesan cheese, grated
2 tablespoons pesto
Salt and pepper to taste
½ cup mozzarella cheese, grated

Instructions
1) Bring a medium pot of water to a boil.Cook the ravioli according to package directions until al dente. Drain water ravioli, place ravioli in a bowl and set aside.
2) Place a saute pan over medium-high heat, cook the meatballs until tender.
3) While the pasta and meatballs cooks, heat the oil in a large stainless pan/skillet over medium-high heat. Add the onion and cook until tender and translucent, approx. 5 minutes. Add garlic for 2 minutes.
4) Add butter and garlic to the pan. Once butter has melted, add flour and whisk constantly with a metal whisk until the butter and flour are well combined and the mixture darkens in color a bit.
5) Pour in milk and whisk vigorously to combine. Whisk often until mixture thickens. Add parmesan, pesto salt, and pepper.
6) Once your sauce has reached desired thickness, fold in your chopped spinach and cooked ravioli and meatballs.
7) Thin sauce if desired with additional milk and adjust salt and pepper to taste. Remove from heat, top with grated mozzarella and cover with the pot’s lid to melt the cheese.

2 comments

BPC Good Eats: Stuffed Cabbage Klumpke

admin

28 January 2019

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Stuffed Cabbage Klumpke. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Stuffed Cabbage Rolls
Prep Time: 45 minutes
Total Time: 8 hours
Adapted from: Original

Ingredients Filling
1 lb of ground beef
1 cups rice, uncooked (white or brown)
1 cup onion, minced
1 egg
½ tsp garlic powder
½ tsp pepper
1 tsp salt
1 tsp thyme
1 large green cabbage

Ingredients Sauce
2 (8 oz) cans tomato sauce
1 dash garlic powder
½ tsp thyme

Instructions
1) Bring large stock pot of water (½ filled) to boil.
2) Peel off any bad exterior cabbage leaves. Place whole cabbage in pot for 5 minutes.
3) Remove cabbage from pot. Carefully peel off cabbage leaves (try not to split them), until you reach leaves that are not cooked or do not peel easily off. Return the remaining cabbage ball to the pot and cook for 4-5 minutes.
4) Remove cabbage from pot. Reserve 2 cups of the cooking liquid. Peel additional leaves until you have approximately 12-15. With each large leaf take a knife flat against the leaf and trim off excess vein (the part that connects the leaf to the root). The goal is to have a flat, pliable leaf to work with.
5) Quarter the remaining heart of the cabbage, set aside. Mix together all of the filling ingredients in a medium bowl.
6) Lay out a large cabbage leaf. In the middle place about ¼ cup of filling. Starting with the vein side, fold the cabbage leaf over the filling. Then fold in the sides and roll until a small pouch is made. Secure the roll with a toothpick. Repeat with all remaining large leaves.
7) Heat a large skillet with a bit of oil (veggie or olive oil will work)
8) Place cabbage rolls in the skillet and cook until the cabbage is lightly browned. Flip and sear other side of the cabbage rolls. *This is the secret to really tasty Klumpke because the cabbage gains lots of flavor when browned!
9) After browning all of the rolls, place the rolls, cooking liquid, and sauce ingredients into a slow cooker on low setting for 6-8 hours.

 

2 comments

BPC Good Eats: Pizza Dough

admin

16 January 2019

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Pizza Dough. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Pizza Dough
Prep Time: 30 minutes
Total time: 1 hour
Original Recipe

Ingredients
3 cups bread flour
1 (.25 oz) package active dry yeast
2 tablespoons olive oil
2 teaspoons salt
1 tablespoon white sugar
1 1/4 cup water
1 tablespoon garlic powder
1 teaspoon onion powder
2 teaspoons dried basil
2 teaspoons dried oregano
3 tablespoons honey, divided
1 cup cornmeal
1 cup unbleached flour (for rolling)

Instructions
1) Microwave water in measuring cup to 110 degrees F/ 45 degree C, time varies on microwave.
2) Stir sugar into warm water, then sprinkle yeast on top but do NOT stir. Allow to sit untouched for 10 minutes.
3) While waiting, sift bread flour, garlic powder, salt, and onion powder into mixer bowl. Add 1 tablespoon honey, basil, oregano directly to bowl.
4) Once yeast/water mixture has rested 10 minutes, turn mixer to slow and add water/yeast mixture slowly. This is a little bit of an art, add to quickly or too much and your dough will be soggy and clump. Add too little and your dough will be too dry.
5) Continue mixing until dough is elastic and smooth, about 10 minutes, for last 2 minutes turn mixer to faster speed.

6) Turn mixer off, let dough sit for a minimum 30 minutes before using. If longer times are allowed, refrigerate. Ideal is 4 hours to overnight. If refrigerating, take out and allow 30 minutes to return to room temperature before rolling.
7) When ready, preheat oven to 425F.
8) Once dough has rested, spread flour over clean counter space. Place dough on counter, use rolling pin spreading and flipping dough until desired consistency. Allow to rest for 5 minutes before transferring to pizza stone or pan.
9) Place cornmeal liberally on stone or pan before transfer pizza dough. Trim to desired length (use extra dough and re-roll for pizza sticks or a smaller pizza).
10) Crimp edges of pizza with hands. Use fork and poke multiple spots at pizza dough for aeration.
11) Bake pizza crust alone for 3-4 minutes. Take pizza dough out of oven, use remainder of honey and brush ends of pizza to create flavorful crust.
12) The pizza crust is all done, top per your favorite recipe!

2 comments

Meatloaf

BPC Good Eats: Meatloaf

admin

6 January 2019

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Meatloaf. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Meatloaf
Prep Time: 20 minutes
Total Time: 1 hr 15 minutes
Adapted from: Original

Ingredients Loaf
1.5 pounds ground beef
1.5 pounds ground pork
1 yellow onion, minced
½ cup apple sauce
½ cup bread crumbs
½ cup roasted red peppers, minced
1 egg
1 tsp garlic powder
Salt and pepper

Ingredients Sauce
½ cup chili sauce
½ cup ketchup
1 cup brown sugar
2 tsp Worcestershire sauce
1 tsp garlic powder

Instructions:
1) Preheat oven to 350.
2) Mix together all of the ingredients for the loaf. Add additional bread crumbs if too wet, but mixture should be moist.
3) Divide mixture into 4 separate loaves and place onto a foil-lined cookie sheet.
4) Bake loaves for 30 minutes. Meanwhile, mix sauce ingredients together.
5) After 30 minutes of baking, add sauce on top of the loaves. Bake for an additional 20 minutes.

2 comments

Creamy Portobello & Wild Rice Soup

BPC Good Eats: Creamy Portobello and Wild Rice Soup

admin

27 December 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Creamy Portobello and Wild Rice Soup. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Creamy Portobello and Wild Rice Soup
Prep Time: 15 minutes
Total Time: 1 hour
Adapted from: helloveggie

Ingredients
1 tablespoon olive oil
1 pound portobello mushrooms, cubed
1 cup celery, diced
1 cup carrots, chopped
1 onion, chopped
¼ cup all purpose flour
Salt and Pepper to taste
⅓ cup white wine
1 teaspoon dried thyme
4 cups vegetable broth
1 cup wild rice
1 cup greek yogurt
2 tablespoons fresh parsley

Instructions
1) In a stock pot over medium heat, follow-package directions to cook the wild rice.
2) Heat a large pot over medium-low heat. Add the mushrooms, celery, carrots, and onions. Cook, stirring often, until softened, about 6-8 minutes.
3) Stir in the flour, salt, and pepper. Cook for additional 2 minutes stirring constantly.
4) Add the white wine and thyme, increase the heat to medium-high and cook for additional 2 minutes, until liquid has cooked off.
5) Pour in the vegetable broth and bring to a boil. Cover the pot, reduce heat, and simmer for 10 minutes until vegetables are tender.
6) Stir in the wild rice, greek yogurt, and parsley to serve.

2 comments

BPC Good Eats: Turkey Wrap

admin

20 December 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Turkey Wraps. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Turkey Wrap
Prep Time: 15 minutes
Total Time: 20 minutes
Adapted from: Damn Delicious

Ingredients:
1 lb deli Turkey meat
1 (7 oz) package cheddar cheese slices
1 cup spinach, destemmed
1 (6 ct) spinach tortilla package
½ cup Greek yogurt
1 cucumber, sliced
1 (16 oz) package baby carrots
4 oz assorted nuts

Instructions:
1) Lay spinach tortillas flat, spread a tablespoon of greek yogurt on one side.
2) Place cheese, turkey, and spinach centered over yogurt in spinach wrap.
3) Bring bottom edge of tortilla tightly over turkey mixture, folding in at the sides. Continue folding until the top of the tortilla is reached. Cut into 5-6 pieces.
4) Place turkey wrap, cucumber, baby carrots, and nuts into meal container.

2 comments

Twice Baked Potato, Dr. Jeff O'Boyle, Beyond Primary Care, Ann Arbor Doctor

BPC Good Eats: Mexican Twice Baked Sweet Potato

admin

13 December 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Mexican Twice Baked Sweet Potato. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor

Mexican Twice Baked Sweet Potato
Prep: 1 hour
Total time: 1 hour, 10 min
Adapted from: 
Pinch of Yum

Ingredients:
3 medium sweet potatoes
1 can corn
1 teaspoon salt
1.5 tablespoon cumin
1 can black beans, rinsed and drained
1 tablespoon butter
1 yellow onion, chopped
2-4 individual chipotle peppers in adobo sauce, minced or puréed
1 ounce cream cheese
1/4 cup sour cream
1/2 cup cilantro
6 tablespoons shredded cheese (pepper jack, cheddar, Colby)

Instructions:
1) Preheat oven to 350 degrees, bake sweet potatoes for 45-60 minutes
2) While sweet potatoes are baking, place corn in a heavy cast iron skillet over medium heat with no butter or oil. Add salt and cumin, sprinkling on top. Do not stir! Let corn roast for several minutes before stirring. Let it roast for a few more minutes before stirring again. Continue this for 10 minutes, until corn is browned on the outside. Set in bowl with the black beans.
3) Sauté the onion in the butter over medium heat until soft and translucent. Set aside
4) Remove sweet potatoes from the oven when fork-tender. Let cool for 5-10 minutes.
5) set oven to broil
6) Cut the sweet potatoes in half. Scrape the core of the sweet potatoes out, leaving the skins intact. Do not discard the skins!
7) Mix the core of the sweet potatoes with the cream cheese, sour cream, chipotle peppers, and salt. When well-mixed, gently stir in onions, black beans, corn, and cilantro.
8) scoop the filling into the skins and top with 1 tablespoon of shredded cheese. Broil for about 5 minutes or until cheese is melted

2 comments

Ropa Vieja, Family Medicine, Real Medicine, Saving Dollars

BPC Good Eats: Ropa Vieja

admin

3 December 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Ropa Vieja. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Slow Cooker Ropa Vieja
Prep Time: 20 minutes
Total Time: 25 minutes (including 8-10 hr slow cooking)
Adapted from: Food Network

Ingredients:
1 (15 oz) can crushed tomato
3 tbsp ketchup
1 tbsp apple cider vinegar
4 cloves garlic, minced
1 ½ tsp ground cumin
2 jalapeno pepper (with seeds), thinly sliced
2 bell peppers (1 red, 1 green), sliced ½ inch thick
1 ½ lbs skirt steak or flank steak
1 onion, thinly sliced
3 tbsp chopped pimiento-stuffed green olives, plus 1 tbsp brine from the jar
2 cups white rice, for serving
Salt and Pepper to Taste

Instructions:
1) Combine the tomatoes, ketchup, vinegar, garlic, cumin, jalapeno, and ¾ tsp salt in a slow cooker.
2) Add the steak, bell peppers, and onion and toss to coat.
3) Place cover on and cook for 8 to 10 hours
4) Coarsely shred the meat with 2 forks, then stir in olives and olive brine. Serve over rice.

2 comments

BPC Good Eats: Turkey Cobb Salad

admin

28 November 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Turkey Cobb Salad. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Turkey Cobb Salad
Adapted from: Skinny Taste
Prep Time: 40 minutes
Total Time: 40 minutes

Ingredients for Vinaigrette Dressing
1 tsp dijon mustard
3 tablespoons olive oil
3 teaspoons red wine vinegar
1 teaspoon maple syrup
½ teaspoon salt
¼ teaspoon pepper

Ingredients for Turkey Cobb Salad
4 cups spring mix (or other greens of choice)
4 slices bacon
2 cups butternut squash, cubed and cut into ¾ inch pieces
1 cups dried cherries
4 ounces crumbled blue cheese
1/2 cup pecans
1 cup grape tomatoes, halved
2 tablespoons butter
1 tablespoon sugar
2 eggs
6 oz cooked turkey breast, cut into cubed ½ pieces
Pepper to Taste

Instructions:
1) Preheat the oven to 425F.
2) Spray a large cookie sheet with oil, place on top of a large nonstick baking sheet. Arrange the bacon on top, place in oven and bake for 20 minutes or until crispy.
3) Place the butternut squash on a large nonstick baking sheet, spray with oil, season with salt and pepper. Once bacon is finish cooking, add the butternut squash to the oven, baking for 20 minutes or until tender. Turn butternut about half-way through.
4) In a large skillet over medium-low heat, add the butter. Once melted, add the pecans and coat with the butter. Once butter begins to caramelize- but not burn- add the sugar and stir into pecans for 2 minutes. Remove pecans from skillet, set aside.
5) Add the eggs to a small pot, cover with water, set on stove over medium-high heat and bring to a boil. Cook until egg hard-boiled. Remove pot from stove and place under streaming cold water from sink. Remove shells and slice thinly.
6) Combine the ingredients for the dressing, whisk together.
7) Divide the lettuce, arrange with the bacon, butternut, tomatoes, blue cheese, dried cherries, pecans, turkey,  and eggs. Drizzle with dressing. Enjoy.

2 comments