Tag: Real Medicine

Direct Primary Care, Tuna Salad, Beyond Primary Care, Dr. Jeff O'Boyle, Ann Arbor Doctor

BPC Good Eats: Tuna Harvest

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7 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 Tuna Harvest 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.

Tuna Harvest Salad
Prep Time: 15 minutes
Total Time: 20 minutes
Adapted from: Damn Delicious

Ingredients:
4 (2 oz) cans tuna in water, drained
1 cup greek yogurt
2 teaspoons lemon juice
2 teaspoons dijon mustard
½ cup carrots, diced
½ cup green onions, diced
½ teaspoon garlic powder
Salt and Pepper
4 leaves Bibb lettuce
2 apples, sliced
1 cucumber, sliced
1 (16 oz) package baby carrots
1 (16 oz) package raw almonds
1 lb red grapes, seedless

Instructions:
1) In a medium bowl, combine tuna, yogurt, lemon juice, dijon mustard, carrots, green onions, and garlic powder. Season with salt and pepper to taste.
2) Place lettuce leaves into meal prep container. Top with tuna mixture.
3) Arrange apples, cucumbers, baby carrots, almonds, and grapes around tuna mixture.

Ropa Vieja, Family Medicine, Real Medicine, Saving Dollars

BPC Good Eats: Ropa Vieja

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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.

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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.

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BPC Good Eats: Turkey Soup

admin

20 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 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.

Turkey Soup
Prep Time: 25 min
Total Time: 3 hours
Adapted from: Elsie’s Good Cookin

Ingredients
1 whole Turkey breast
6 cups vegetable broth
4 cups water
½ cup green onions, chopped
1 cup celery, finely chopped
2 cups carrots, diced
2 cups zucchini, diced
1 tbsp vegetable oil
1 tbsp sugar
1 (15 oz) can tomato sauce
1 cup rice
1 tbsp Dill weed
Salt and Cracked Pepper to taste
Fresh Parsley, chopped

Instructions
1) Place whole turkey in a large pot, fill with water and vegetable broth, add salt and pepper.
2) Place pot on stove and bring to boil, reduce to simmer, and let simmer for 2 hours.
3) Meanwhile place sauce pan on stove over medium heat
4) Prep onions, celery, carrots, and zucchini. Set onions and celery aside in a bowl.
5) Place oil in pan, saute carrots and zucchini until softened but not browned, add to bowl.
6) After turkey has simmered for 2 hours, add all vegetables, dill, and sugar and continue to simmer vegetables for 20 minutes.
7) Remove turkey from pot, bring to cutting board and using two forks, pull turkey apart into strips.
8) While turkey is out, add rice and simmer until done, about 15 minutes.
9) Return shredded turkey to pot, add one can tomato sauce to vegetable rice broth. Allow to simmer 5 minutes.
10) Garnish with fresh parsley, serve

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Cheesy Skillet Pizza, Beyond Primary Care, Dr. Jeff O'Boyle, Ann Arbor Doctor

BPC Good Eats: Cheesy Skillet Pizza

admin

16 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 Cheesy Skillet 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.

Cheesy Skillet Pizza Pasta
Prep Time: 15 minutes
Total Time: 40 minutes
Adapted from: The Comfort of Cooking

Ingredients:
1 tbsp olive oil
8 oz spicy or mild Italian sausage, casing removed
½ cup mini pepperoni, divided
2 (15oz) cans tomato sauce
½ tsp dried oregano
½ tsp dried basil
¼ tsp garlic powder
8 oz. rotini pasta
Salt and Pepper to taste
1 cup mozzarella cheese, shredded
½ cup parmesan cheese, shredded
2 tbsp fresh parsley, chopped

Instructions:
1) Preheat oven to boil
2) In a large cast iron skillet set to medium-high heat, add olive oil.
3) Once oil is hot, add Italian sausage and cook until browned. Drain excess fat.
4) Stir in ¼ cup pepperoni to skillet with sausage and cook 1 additional minute.
5) Stir in tomato sauce, oregano, basil, garlic powder, pasta, and 1 ½ cups water.
6) Bring to a boil. Cover and reduce heat simmering until pasta is cooked through, about 12-14 minutes.
7) Remove from heat, sprinkle with mozzarella, parmesan, and remaining ¼ cup pepperoni.
8) Place under broiler and cook until melted and golden brown, 1-2 minutes, watching to avoid burning.
9) Garnish with fresh parsley, serve

 

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Beyond Primary Care, Chicken Noodle Soup, Real Medicine, Family Doctor

BPC Good Eats: Chicken Noodle Soup

admin

9 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 Chicken Noodle 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.

 

Chicken Noodle Soup
Adapted from: Original
Prep time: 10 minutes
Total time: 25 minutes + slow cooking time


Ingredients:
6-8 chicken thighs (Or Drumsticks)
6 cups chicken stock
1 yellow onion, diced
4 carrots, diced
6 stalks celery, diced
¼ tsp nutmeg
1 tsp whole peppercorn
2 tsp sea salt
1 cup parsley, divided
1 (12 oz) bag egg noodles

Instructions:
1) Add all ingredients (except for noodles and ½ cup parsley) to slow cooker, cook on low for 8-10 hours.
2) 20 minutes before serving, cook egg noodles separately per package instructions.
3) Meanwhile, shred chicken from bones with fork, discarding bones. Add chicken back in.
4) Place noodles in bowl, add the chicken soup, top with remaining parsley.

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BPC Good Eats: Doritos Taco Salad

admin

27 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Doritos Taco 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.

 

Doritos Taco Salad
Prep Time: 20 minutes
Total Time:  30 minutes
Adapted from: Emily Bites

 

Ingredients
1 lb lean ground beef
taco seasoning, to taste
1 large head of iceberg lettuce, chopped into bite-sized pieces
1 large tomato, diced
4 oz sharp cheddar cheese, shredded
5 oz Doritos, broke up a bit into bite sized pieces
1 cup catalina or french dressing

 

Instructions
1) Brown the ground beef in a skillet over medium heat, breaking it up into pieces as it cooks. Once 90% cooked, cover skillet and drain cooking juices over sink, return to stove.
2) Add taco seasoning to beef and stir until cooked and well coated. Set aside, cover to keep warm.
3) Meanwhile, in a large bowl combine lettuce, tomato, cheese.
4) Add beef to large bowl along with doritos and dressing, toss to coat.

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BPC Good Eats: Apple Harvest Salad

admin

22 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Apple Harvest 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.

 

Apple Harvest Salad
Adapted from: The Seasoned Mom
Prep Time: 15 minutes
Total Time: 15 minutes

 

Ingredients for Cider Vinaigrette Dressing
3 tablespoons extra-virgin olive oil
3 tablespoons apple cider vinegar
1 teaspoon onion powder
4 teaspoons Dijon mustard
4 teaspoons maple syrup
½ teaspoon salt
¼ teaspoon pepper

 

Ingredients for Apple Harvest Salad
4 cups spring mix (or other greens of choice)
2 apples (a variety you would enjoy), diced
Juice from ½ of a lemon
1 cup dried cranberries
4 ounces crumbled blue cheese
1 cup pecans, coarsely chopped and toasted

 

Instructions:
1) Whisk together dressing ingredients in a small bowl or measuring cup until completely combined, set aside or divide into smaller containers for individual lunches.
2) Place diced apple in a small bowl and squeeze lemon over the bowl. Toss apple in lemon juice to coat (this will prevent browning).
3) Divide salad ingredients among the containers, layering in the following: greens, apples, cranberries, and cheese.
4) When ready to serve, empty the dressing containers onto the salad, top with pecans, and toss to coat.

 

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BPC Good Eats: Hot Dog Hash

admin

19 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Hot Dog Hash. 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.

 

Hot Dog Hash
Adapted from: Lauren’s Latest
Prep Time: 45 minutes
Total Time: 1 hour

 

Ingredients:
2 tbsp olive oil
2 medium potatoes, cubed
3 carrots, peeled and cut into coins
1 yellow onion, cut into chunks
½ tsp paprika
½ tsp dried tarragon
Salt and Pepper, to taste
1 pinch red pepper flakes
1 green bell pepper, cut into chunks
1 red bell pepper, cut into chunks
1 (12 oz) all-beef franks, cut into inch pieces
chives, chopped

 

Instructions:
1) Preheat oven to 425F. Line a baking sheet with parchment paper.
2) Toss potatoes, carrots, and onion with olive oil, smoked paprika, tarragon, salt, pepper, and red pepper flakes. Spread onto prepared baking sheet in 1 even layer and bake 20 minutes.
3) Remove baking sheet from oven, toss with bell peppers and hot dog pieces. Spread out evenly on baking sheet and return to oven for 15 minutes.
4) Toss with fresh chopped chives.

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BPC Good Eats: Apple Scones with Apple Cinnamon Glaze

admin

15 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Apple Scone with Apple Cinnamon Glaze. 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.

 

Apple Scones with Apple Cinnamon Glaze
Adapted from: Some The Wiser
Prep Time: 15 minutes
Total Time: 1 hr

 

Ingredients For Scones:
2 cups all-purpose flour
1 teaspoon baking powder
¼ teaspoon baking soda
½ teaspoon salt
⅓ cup sugar + 1 tablespoon
1 teaspoon ground cinnamon
pinch of ground nutmeg
pinch of ground allspice
tablespoons unsalted butter, frozen
½ cup whole milk Greek yogurt
1 heaping cup peeled and chopped apple (I used Pink Ladies)
1 large eggs

 

Ingredients For Glaze
3 tablespoons unsalted butter; melted
1 cup confectioners’ sugar; sifted
½ teaspoon pure vanilla extract
2 tablespoons Apple Cider
½ teaspoon ground cinnamon

 

Instructions:
1) Preheat oven to 400 F. Line a baking sheet with parchment paper.
2) Heat a saute pan over low-medium heat. Dice all the apples, add to the saute pan with 1 tablespoon sugar. Heat until slightly softened, about 5 minutes. Allow to cool.
3) In a medium bowl, whisk together all of the dry ingredients.
4) Grate butter into flour mixture on the large holes of a box grater; use your fingers to work in the butter until the mixture resembles coarse meal.
5)  In a small bowl, whisk the yogurt and egg until smooth. Add in the sauted apple.
6) Using a fork, stir yogurt mixture into flour mixture until large dough clumps form. Use your hands to press the dough against the bowl into a ball. The dough will be crumbly at first, but as you press, the dough will come together.
7) Place on a lightly floured surface and pat into a 7-inch circle about ¾-inch thick. Use a pizza cutter to cut into 8 triangles; place on prepared baking sheet, about 1 inch apart.
8) Bake until golden, about 15 minutes. Cool for 10 minutes and prepare the glaze.
9) In a medium bowl, prepare the glaze by mixing together all of the glaze ingredients. Whisk until smooth. Drizzle over the warm scones and enjoy.

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