The Foodie Physician

The Foodie Physician

Physician, Chef, Recipe Developer & Board Certified Foodie

Dining with the Doc: Protein-Packed Vegetarian Burrito Bowls



All of the bold flavors of a burrito with much less fuss!  These meatless burrito bowls are delicious, nutritious and packed with protein.


#bocaessentials #clevergirls


People often ask me for nutritious, easy vegetarian recipe ideas and I’m always happy to see that my vegetarian recipes are some of the most popular posts on my site.  You don’t have to be a vegetarian to enjoy vegetarian dishes.  Thanks to movements like Meatless Mondays, many people are trying to decrease the amount of meat in their diet and incorporate more plant-based foods.  It’s not only good for your health, it’s also good for the planet!


#bocaessentials #clevergirls


Sometimes it can be hard to find vegetarian recipes that have a good amount of protein.  Boca Essentials is a new line of vegetable- and grain-based patties that offers a “complete protein” to people looking for meatless meal options.  Complete proteins are protein sources that contain all nine essential amino acids, which the body can not produce on its own.  Animal proteins like meat and dairy products are typically complete proteins while vegetarian sources are often incomplete.  These patties are a delicious and convenient protein-packed meat alternative to help fuel your day.


#bocaessentials #clevergirls


The Boca Essentials line can be found in the freezer section of select grocery stores nationwide and includes three bold flavors:

  • Breakfast Scramble with potatoes, scrambled eggs and vegetables
  • Chile Relleno with green chile peppers, black beans and brown rice
  • Roasted Vegetables and Red Quinoa with brown rice


#bocaessentials #clevergirls


I was able to sample all of these products and found them to be tasty, convenient and versatile.  Of course you can enjoy them the traditional way, on a bun with your favorite toppings piled on.  But you can also use them in a wide variety of ways.  They’re great in tacos, burritos, quesadillas and wraps.  You can even chop them up and add them to your favorite vegetarian chili recipe.  I decided to use the Chile Relleno patty and create a delicious protein-packed burrito bowl.  


#bocaessentials #clevergirls


Burrito bowls are great because you can take all of your favorite burrito ingredients and pile them up in a bowl- no need for complicated tortilla rolling.  I start with a bowl of nutritious brown rice, and top it with a Boca Essentials Chile Relleno patty, homemade corn salsa, tomatoes, lettuce and avocado.  A drizzle of creamy avocado cilantro sauce is the finishing touch on this bold-flavored and protein-packed dish.        


#bocaessentials #clevergirls


Protein-Packed Vegetarian Burrito Bowls
Makes 4 servings


Ingredients:
4 Chile Relleno Boca Essentials patties
3 cups cooked brown rice
1 cup grape tomatoes, quartered
1 ½ cups shredded Romaine lettuce
½ ripe Haas avocado, diced (optional)

Corn salsa:
1 cup cooked corn
2 tablespoons finely chopped red onion
1 tablespoon chopped cilantro
1 teaspoon lime juice
1/8 teaspoon kosher salt

Avocado Cilantro Sauce:
½ ripe Haas avocado
2 tablespoons nonfat plain Greek yogurt
2 tablespoons cilantro
1 ½ teaspoons lime juice
½ teaspoon honey
2 tablespoons water
1/8 teaspoon kosher salt


Directions:
Cook the Chile Relleno Boca Essentials patties according to package directions.  Chop them into bite-sized pieces. 

Mix all of the corn salsa ingredients together in a bowl. 

To make the avocado cilantro sauce, puree all of the ingredients in a mini food processor or blender.  Adjust seasoning to taste. 

Divide the rice among 4 bowls.  Top with equal portions of Boca patties, corn salsa, tomato, lettuce and avocado.  Drizzle the avocado cilantro sauce on top.  Enjoy!


One serving: Calories 491; Fat 10.5g (Sat 3.1g); Protein 17.5g; Carb 82.3g; Fiber 10.3g; Sodium 494mg



#bocaessentials #clevergirls

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Cook Once, Eat Twice: Chicken Teriyaki



I’m so excited about this months Recipe Redux theme, which is “Two for One.”  It fits right in with the “Cook Once, Eat Twice” series on my blog, where I show you how to make a delicious and healthy recipe and then transform the leftovers into a completely different dish the next day.  It's a real timesaver in the kitchen, especially on busy weeknights.  Plus it’s a great way to make leftovers a lot more fun and interesting!

So for this challenge, I decided to start with an easy, versatile and family-friendly dish- Chicken Teriyaki.  Crispy chicken coated with a glossy, sweet sauce- what’s not to love?

Dining with the Doc: Shrimp Biriyani


A quick and easy version of a classic Indian dish, this delicious biriyani features U.S.-grown rice and can be made in just thirty minutes.


#biriyani #reciperedux


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


Think rice!  In honor of National Nutrition Month, the USA Rice Federation challenged the RecipeRedux members to create our own nutritious and delicious recipes featuring U.S.-grown rice. 

Whether you prefer white, brown, wild, black or red rice, U.S.-grown rice has you covered!  Not only is it delicious, but U.S.-grown rice is healthy, sustainable, locally-grown, GMO-free, affordable, and versatile.  How can you beat that?  You can use it in so many ways, from savory to sweet.  Try pairing it with other nutritious foods like seafood, lean proteins, fruits and vegetables for a perfect meal.  An added benefit- it’s also gluten-free and easily digested.  Because it is the least allergenic of all grains, rice cereal is often recommended as a first food for babies.


Dining with the Doc: Apple Dutch Baby

Your family will swoon over this lovely breakfast dish that puffs up high in the oven.  Light and airy yet satisfying and filling, serve it straight from the oven with a dusting of powdered sugar.      


#dutchbaby #apple #breakfast #brunch


A Dutch baby, also called a German pancake, is a baked breakfast dish that’s like a cross between a popover and a pancake.  It’s traditionally baked in the oven in a cast iron skillet and has a delightfully light, tender and eggy interior with crispy edges.


The batter is extremely easy to make- simply throw all of the ingredients into a blender and blend away.  My version has sautéed apple slices that are baked into the batter for an extra boost of flavor and nutrients. 


Dining with the Doc: Little Italy Meatball Sliders with Whipped Ricotta

My Little Italy Meatball Sliders with Whipped Ricotta are the perfect lightened up entertaining recipe to feed a crowd.




Recently, I had the honor of competing in the Entertaining Recipes Challenge sponsored by the wonderful team from Beef. It's What's for Dinner.  My amazing friend Amee from Amee's Savory Dish invited me to participate- we should all have friends like her!  The challenge was to take a traditionally indulgent entertaining recipe and create a healthier take on it.  Right up my alley!  Although I didn't win the contest, I felt like a winner just being selected to participate (cheesy but true).  And I was happy to learn that top honors went to my dear friend Ally from Ally's Kitchen with her North African Spiced Beef Ribeye Wraps. Yum!


I learned quite a few things about beef while participating in this challenge.  Did you know that there are many cuts of beef that are as lean as a skinless chicken thigh?  These lean cuts of beef have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3 ½-oz cooked serving.  Beef is also packed with protein, which keeps you feeling full and satisfied, builds muscle and gives you long-lasting energy.  It's also a rich source of several important vitamins and minerals like B vitamins, iron, zinc, selenium, phosphorus and choline.

Dining with the Doc: Ways to Spice up Your Child's Palate: Introducing Spice and Adventure



Did you know that babies are influenced even in utero by the foods and flavors we eat?  So spicing up your child’s palate actually begins with you.  During pregnancy, try to eat a varied, healthful diet with a wide variety of flavors because it can affect your child’s future eating habits. Once your little bundle of joy arrives, you can start introducing fresh or dried herbs and spices into their diet as early as around 7-8 months.  In many cultures around the world, babies are introduced to spices at this early age.  Baby food doesn’t have to be bland!  Herbs and spices are a great way to add flavor to your baby’s food without adding less desirable ingredients like sugar or salt. The more flavors your child experiences at a young age, the more likely she is to eat a wide range of foods as she grows up.


Remember this important rule of thumb: repeat, repeat, and repeat!  Spicing up your child’s palate takes time and patience- you can’t change a plain Jane or Joe overnight.  To read the rest of this article, which includes my tips to encourage adventurous, healthy eating habits in your child, head over to Stonyfield's blog by CLICKING HERE


Dining with the Doc: Cozy Comfort Food Round-Up

I'm still away soaking up the sun in Mexico, so as promised, here's Part II of my comfort food recipe round-up.  I hope you're all having a wonderful week.  Now sit back and enjoy these scrumptious dishes!




Dining with the Doc: Slurp Worthy Soup Round-Up

Greetings from Mexico! My family and I are spending the week in Riviera Maya and honestly it's a small miracle that we made it here.  Getting Sienna's passport was a bit of a struggle to say the least.  But after rejected photo submissions, forgotten checkbooks and meltdowns at the CVS photo lab, it all worked out and here we are!

Since I'll be unplugged most of this week, I thought I would take the opportunity to share some delicious recipes from my blogger friends.  Many of you are still struggling through the winter weather (my heart goes out to you), so here are some fabulous comforting bowls of soup to help warm you up.  Enjoy!


Dining with the Doc: Yogurt-Dipped Strawberries with Drizzled Chocolate


Are you looking for the perfect sweet treat to serve to your loved ones this Valentine’s Day?  These lovely bites are big on flavor and low in calories and will please adults and kids alike. 


#stonyfieldblogger #sponsored #valentinesdaydessert

This post was created in partnership with Stonyfield.  All opinions expressed are my own.


I’ve always preferred having a romantic meal at home over going out on Valentine’s Day.  What better way to show your loved ones how much they mean to you than to prepare them a delicious, home-cooked meal?  My Yogurt-Dipped Strawberries with Drizzled Chocolate are the perfect Valentine’s Day treat.  Using Stonyfield organic Greek yogurt helps make these treats feel really indulgent tasting even though they’re actually very nutritious. 

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