The Foodie Physician

The Foodie Physician

Physician, Chef, Recipe Developer & Board Certified Foodie

Dining with the Doc: Crispy Chipotle Tofu and Black Bean Burritos

These protein-packed, vegetarian burritos are delicious, satisfying and freezer-friendly! 

#tofu #burritos #nasoya

Every now and then, I get a craving for a good burrito.  Although I’ve been known to make late-night runs to the local burrito chain (you know which one I’m talking about), it’s actually quite easy to make your own burritos at home.  And when you make your own burritos, you can stuff them with whatever ingredients you like- chicken, steak, tofu, beans, you name it!  It’s a good idea to make a large batch of burritos so that dinner (and even lunch) is set for a few days.  And the best part is that they freeze well, making them very convenient for those busy days when you need a quick and healthy meal.

My Crispy Chipotle Tofu and Black Bean Burritos use nutritious, protein-packed quinoa instead of rice.  Quinoa is a nutritional powerhouse, full of protein, fiber and a host of essential vitamins and minerals.  It’s also gluten free and easy to prepare, requiring less cooking time than rice.

#tofu #burritos #nasoya

I wanted to keep these burritos vegetarian so for the filling, I sautéed onion, bell pepper and garlic and tossed in some black beans and Nasoya Chipotle TofuBaked.  Infused with the characteristic smoky, spicy flavor of chipotle peppers, the Chipotle TofuBaked worked perfectly in this dish.  Chipotle TofuBaked is a tasty meat alternative that packs 32 grams of protein per 8-oz package without the cholesterol and fat.  It’s the latest flavor in Nasoya’s TofuBaked line, joining their popular Teriyaki and Sesame Ginger varieties.  And the best part is that it’s ready to eat straight out of the package- no draining, pressing or marinating required.  It’s an excellent, vegetarian addition to salads, soups, sandwiches and pasta dishes.  And like all Nasoya products, it’s USDA Certified Organic and Non-GMO Project Verified, and it’s also gluten free. 

#tofu #burritos #nasoya

I suggest you make a large batch of these burritos.  Once you gather all of your ingredients, just set up an assembly line.  Get a stack of whole wheat tortillas, pile on your toppings and roll them up burrito-style.  Just be careful not to overstuff them or else they’ll fall apart when you try to roll them.  You can store the burritos in the fridge or wrap them individually and store them in the freezer. 

#tofu #burritos #nasoya

For an extra finishing touch, I like to toast my burritos in a skillet for a few minutes to get them golden and crispy on the outside.  This extra step also melts the cheese so that when you bite into it, you get all of that delicious, ooey, gooey cheesy goodness- yum!  Serve the burritos with your favorite salsa and Greek yogurt or sour cream.   

#tofu #burritos #nasoya

Crispy Chipotle Tofu and Black Bean Burritos
Makes 8 burritos

1 tablespoon olive oil
1 small yellow onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 package Nasoya Chipotle TofuBaked, diced
1 can reduced sodium black beans, drained and rinsed
1 teaspon chili powder
½ teaspoon cumin
¼ cup cilantro, chopped
Kosher salt and black pepper, to taste
¼ cup low sodium vegetable broth or water
8 large (10-inch) whole wheat tortillas
2 cups cooked quinoa
1 Haas avocado, sliced
1 cup shredded reduced fat Mexican blend cheese
Salsa and Greek yogurt or sour cream, for serving

Heat the oil in a large skillet over medium heat.  Add the onion and pepper and cook until they start to soften, 4-5 minutes.  Add the garlic and cook another minute until fragrant.  Add the diced tofu, black beans, chili powder, cumin, cilantro, salt and pepper and cook and stir to combine well.  Add the broth to the skillet and simmer 3-4 minutes.   Remove skillet from heat.

To make the burritos, spread ¼ cup quinoa on each tortilla, leaving a 1-inch border on each side.  Top with some of the tofu and bean mixture, a few slices of avocado and 2 tablespoons shredded cheese.  Fold the sides of the tortillas in and then roll them up (don’t overstuff the burritos or else they will be difficult to roll).

Brush or spray a large skillet with olive oil and heat over medium high heat.  Add the burritos to the skillet in batches and toast until golden and crispy, about 2 minutes on each side. 

Serve burritos with your favorite salsa and Greek yogurt or sour cream.  

One burrito: Calories 463; Fat 13.5g (Sat 3.3g); Protein 18.8g; Carb 63.5g; Fiber 10.5g; Sodium 656mg

This post was sponsored by Nasoya.  All opinions expressed are my own.

#tofu #burritos #nasoya

Dining with the Doc: Banana Flax Bread

My Banana Flax Bread is packed with nutritious whole grains, flaxseed and Greek yogurt.  When it’s baking in the oven, it will make your whole house smell absolutely delicious! 

#bananabread #thereciperedux #naturalpregnancycookbook

Banana bread is the ultimate fall comfort food.  When the weather starts to get cooler, I often crave warm, comforting foods, and banana bread definitely fits the bill.  

We buy a lot of bananas in my house.  When they get a little past their prime and start to turn brown, I either freeze them for smoothies or make banana bread. And when it comes to making banana bread, the browner the better.  Brown bananas will be softer and sweeter- perfect for a delicious and moist final product.  

When I heard that this month’s Recipe Redux theme was Fantastic Freezer Meals, I knew I had to make my Banana Flax Bread.  Quick breads like banana bread are perfect for freezing.  When I get in a baking mood, I often bake large batches of cakes, cookies, muffins, etc. and then freeze them.  This way you always have a convenient, heat-and-eat breakfast or snack when you want one.

Dining with the Doc: Tropical Smoothie Bowl

Packed with nutritious ingredients to get your day going, this creamy vegan smoothie bowl is a tropical delight!

#TopItTuesday #LoveMySilk #SmoothieBowl

On most weekdays, I grab a quick breakfast on my way out the door.  I usually don’t have a lot of time in the morning yet I know how important it is to eat a good breakfast.  But on days when I have the luxury of a little more time, I like to give myself a little extra treat.

Smoothie bowls are all the rage right now.  A little more substantial than a smoothie, smoothie bowls are thicker and as the name suggests, you eat them in a bowl with a spoon instead of drinking them with a straw.  While smoothies are usually something you take on the go, smoothie bowls are a little more special because you can sit down and enjoy them as a meal.  Plus, you can also top them with a bunch of yummy and nutritious toppings.  Diced fruit, berries, granola, nuts, seeds, edible flowers or pretty much anything else you can think of.  The sky’s the limit! 

Cooking with Sienna: Crispy Baked Zucchini Fries

Get your kids in the kitchen and make a batch of these yummy and nutritious fries together.

Recently, I was asked to participate in the new Be More Here campaign by Dixie®.  This campaign is all about the importance of spending time with family and friends and being present in the moment.  It’s definitely a topic that I can relate to.  When it comes to spending time with loved ones, it’s all about quality, not quantity.  As a working mom, I often feel stretched for time.  So I really value the time I have with my daughter Sienna, especially when I see how quickly she is growing every day. 

Dining with the Doc: Summer Spinach Salad with Grilled Chicken and Creamy Berry Balsamic Dressing

#saladdressing #summersalad #stonyfieldblogger

I'm all about summer salads that take advantage of fresh, seasonal ingredients. I love going to the farmers markets in the summertime when they’re brimming with beautiful produce and then coming home and figuring out how to use them in new and delicious dishes.  To me, variety is key when it comes to salads.  The ideal salad has to have lots of different ingredients, flavors and textures to keep it interesting.  My latest favorite summer salad is my Summer Spinach Salad with Grilled Chicken and Creamy Berry Balsamic Dressing. 

Dining with the Doc: Pan con Tomate (Tomato Bread)

A delightful combination of toasted bread and fresh tomatoes, this easy recipe is one of the most widely eaten dishes in Spain.

#tapas #thefoodiephysician #pancontomate

Sometimes the simplest dishes are the best.   Originating in Catalonia, this tomato bread is one of the most common and well-loved dishes in Spain.

Dining with the Doc: Spanish Garlic Shrimp

Simple and delicious, this classic Spanish dish is perfect for casual summer entertaining.

#sizzlefishfit #seafood #poweredbyfish

This dish is near and dear to my heart.  It brings back memories of the incredible trip my husband Pete and I took to Spain in 2010 for our five-year anniversary.  It was quite an adventure filled with plenty of amazing sites, culture and of course, food.  Our trip included some time in San Sebastian, a picturesque seaside town and Spain’s culinary capital.  With 15 Michelin stars, San Sebastian is one of the top foodie destinations in the world.  

Dining with the Doc: Beef Kofta Kebabs with Tzatziki Sauce

These aren’t your usual kebabs!  My Beef Kofta Kebabs with Tzatziki Sauce are bursting with flavor and protein.   

#beef #kebabs

By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.

This is a dish that the whole family will love!  Kofta kebabs are common in many parts of the Mediterranean, Middle East and Persia. They’re made with ground meat instead of cubed meat and are packed with flavor.  Think ground beef mixed with fresh parsley, garlic and warm spices like coriander and cumin.  Yum!  Serve them with my creamy tzatziki sauce and some flat bread and you’ve got a delicious and easy meal that’s perfect for casual summer dining.

Dining with the Doc: Olive and Sundried Tomato Crusted Fish

Featuring healthy Mediterranean ingredients, this colorful, no-fuss dish is perfect for summer. 

#olives #CalOlivesMedRecipe #clevergirls

When people ask me what the key is to easy, nutritious, stress-free cooking, one of the tips I always give is to stock your kitchen well. Having a well-stocked kitchen means that you can make delicious and healthy meals in a pinch without having to make last-minute runs to the grocery store.

Some of the items I always have on hand are dried pasta, whole grains like quinoa, oats and barley, lentils, canned beans, tomatoes and tomato sauce, nuts, capers and olives.  I also keep my freezer stocked with plenty of staples like frozen vegetables, fruit (especially berries), sprouted grain bread, pizza dough, seafood and chicken breast.

Dining with the Doc: Key Lime Pie Frozen Yogurt

Cool down this summer with my Key Lime Pie Frozen Yogurt.  Making frozen yogurt has never been so fun!

#stonyfield #froyo #keylimepie

Disclosure: As a Stonyfield Blogger, I received the YayLabs Ice Cream ball and a sample of Stonyfield Organic Yogurt free to develop this post.  All opinions expressed are my own.

As the mother of a very active toddler, I’m always looking for new and fun activities to do with her.  So when Stonyfield teamed up with YayLabs!, I jumped at the chance to try out their SoftShell Ice Cream Ball.  A fun summer activity to share with my daughter and at the end of it all, we would have a delicious frozen yogurt treat- how can you beat that?



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