It’s really not hard to eat healthy. You just need to use healthy, WHOLE FOOD ingredients and have a dozen or so simple recipes to radically improve your overall health and wellness. Below are some meals that Dr. Doug & his family enjoy on a regular basis. Whenever possible, cook with your kids! Not only does it create an everlasting bond, but it teaches them to make healthy meals and not rely on frozen, canned, boxed or drive thru poisons! Besides, kids LOVE to help cook. Just be patient with them…
Check out our ‘TUESDAY TALKS’ titled ‘RECIPE FOR DISASTER – READ YOUR LABELS’ to learn what to look for when reading ingredient labels to make sure the food your buying is as healthy as it can be. You can still enjoy the foods you love, just make them with healthier ingredients.
ORGANIC STEEL CUT OATMEAL w/ COCONUT & BLUEBERRIES
This meal is loaded with delicious, healthy ingredients to give anyone a fresh start to their day. It’s simple and takes less than 10 minutes to prepare. Simply add water and oats to a pot and cook for 8-10 minutes. Sprinkle on some coconut flakes and top with fresh blueberries which are loaded with antioxidants! If you need a little extra sweetness, just drizzle over some pure local honey from the farmers market.
VEGGIE OMELET w/ ONIONS, TOMATOES & AVOCADO AND A SLICE OF RAISIN SUNFLOWER BREAD w/ OLIVE OIL & CINNAMON
WOW, this is fantastic and once again simple. We use fresh, pastured (roaming the farm like they are supposed to be) eggs that we buy from a local farmer with ingredients that we grow, buy at the farmers market or organic in stores. The avocados bring a nice ‘creaminess’ to the dish and are also a great source of omega 3 fatty acids (as well as the olive oil) which is super healthy for you! We like to use Heidelburg breads. They use whole ingredients without the trans fats, sugars or preservatives. They can be found at Health Beat in JC or at your local Weis market.
ORGANIC WHOLE FOOD SHAKE w/ 1/2 BANANA, PINEAPPLE, BLACKBERRIES & STRAWBERRIES
For those of you who have absolutely no time at all in the morning. This option takes all of 98 seconds to prepare! Add a couple of scoops of Standard Process Whey Pro Complete with some Whole Food Fiber along with 8 oz of cold water and a variety of frozen fruits and BAM! You have yourself a delicious and highly nutritious breakfast smoothie even a toddler would drink! Believe me, my kids for it all the time. They even go to the freezer and grab all the ingredients for it. Again, include the kids when preparing these meals.
LUNCH / DINNER
GRILLED CHEESE! HERB GOAT & MOZZARELLA CHEESE w/ PESTO, BABY SPINACH & AVOCADO ON HEARTY FLAXSEED BREAD
Grilled cheese grown up style! This is one of my favorite lunches now. We again use Heidelburg bread along with other local favorites including the Whole In The Wall pesto spread right here in Binghamton. The herb goat cheese we get from Side Hill Acres in Candor (find them in your local Weis market in the bakery department). We use organic baby spinach from Wegmans and once again we have the avocado. This sandwich needs no side dish. It so jam packed with rich & delicious nutrients, your guaranteed to be stuffed!
CILANTRO & LIME ORGANIC CHICKEN THIGHS OVER BROWN RICE w/ SUGAR SNAP PEAS AND CUCUMBER SALAD
I’m a dark chicken meat kind of guy. Wegmans carries these thighs already marinated. We cook up a big pot of brown rice on Sundays typically along with other things like sweet potatoes & crust-less quiche’s that last all week (They heat up great and save loads of time in the morning). the sugar snap peas we typically grow in our garden, but also get them at the farmers market. The cucumber salad we use an apple cider vinegar along with cherry tomatoes & fresh mozzarella cheese. the green salad is a spring mix with broccoli, sweet peas & carrots with a balsamic vinegar / olive oil / garlic / Dijon mustard that I mix up. You gotta try this one!
BROILED (WILD CAUGHT) HADDOCK WITH SWEET POTATOES & BROCCOLI
YES, KIDS DO EAT FISH. It’s all in how you season it… Start with a wild caught fish, not farm raised! We brush on olive oil & season it with pepper, salt, garlic, paprika, lemon & white wine. We use Butterfly by Lucas, not a ‘cooking wine’ that tastes terrible when you sip it! Broil it on low until the meat flakes when you press down on it with the a fork. That will tell you it’s done (about 10-12 minutes). Sweet potatoes are baked, peeled and mixed with organic butter and cinnamon and made ahead of time on Sundays with family. Steam the broccoli and ad some butter & sea salt.
TERIYAKI MARINATED PORTERHOUSE w/ BALSAMIC GLAZED BRUSSELS SPROUTS & TROPICAL BEAN SALAD
Once again, our local farmers market has an awesome selection of meats to choose from. I personally like the Otsiningo Farmers Market. We marinate our steak over night in a ‘veri veri teriyaki’ sauce and cook it on the grill. We cut the brussels sprouts in half or quarters (depending on the size) and mix them in a bag for a minute with olive oil and balsamic vinegar. Spread them out in a single layer on a cookie sheet, sprinkle with sea salt and bake for 25-30 minutes. The tropical bean salad is made with black beans, red peppers, onions, corn, lime juice (lots of limes) and garlic. The salad can be made ahead of time and it lasts a while for multiple meals!
- SALADS w/ ASSORTED TOPPINGS (CHICKEN, SHRIMP, NUTS)
- BROWN RICE w/ BUTTERNUT SQUASH, RED ONION & BABY SPINACH
- GRILLED CHICKEN OVER WILD RICE w/ STEAMED SUGAR SNAP PEAS
- GOAT CHEESE STUFFED ORGANIC CHICKEN THIGHS w/ ROASTED BEETS
- FISH (TILAPIA, SALMON, HADDOCK, RAINBOW TROUT, etc.)
- ORGANIC CHICKEN FAJITA’S or BEEF TACO’S