The Cooking Doc | Recipe Videos
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Recipe Videos

BREAKFAST

  • INGREDIENTS: 1 – 8 ounce can of low sodium black beans 1/4 teaspoon chile powder 1/4 teaspoon cumin 4 whole grain tortillas Shredded cheese Avocado 1 Jalapeño, sliced 1/4 cup Sour Cream Juice from ½ Lime Cilantro   INSTRUCTIONS: 1. Reserve ¼ cup of the......

  • Ingredients: Nonstick cooking spray ½ cup unsweetened almond milk 5 large eggs and 5 large egg whites 1 Tablespoon hot sauce 1 cup diced bell pepper, red or green 1 cup (lightly packed) raw spinach, chopped ½ cup chopped marinated artichoke hearts 1 Cup Daiya......

  • INGREDIENTS: 2 cups spelt four 2/3 cups rolled oats 1 tablespoon baking powder 1/4 teaspoon salt 1 ¾ + 1 tablespoons almond milk 2 tablespoons canola oil 2 eggs 1 teaspoon vanilla   DIRECTIONS: 1.  Mix dry ingredients well together. 2.  Combine wet ingredients separately......

  • Download RECIPE CARD here! INGREDIENTS: 2 Apples (we used Gala, but you can use your favorite) 1 cinnamon stick 1/2 cup spiced cider 1 tablespoon butter or butter substitute 2 tablespoons per whole apple of sunflower butter low added sugar (or your favorite low sugar......

  • Serves 2 (*This is a high potassium smoothie: Not for patients who are on a low potassium diet) INGREDIENTS: One frozen banana 1 cup fresh berries ½ peeled orange or 1 peeled clementine/tangerine 2/3 cup of Ice 1 cup of almond milk or greek yoghurt......

  • INGREDIENTS: 2 whole grain waffles 1/2 teaspoon Earth Balance 1/2 banana (if you are on a LOW POTASSIUM DIET – use blueberries) 1 tablespoon hemp hearts 1 teaspoon maple syrup DIRECTIONS: Toast the waffles and add the bananas (or blueberries), hemp hearts and maple syrup. ......

  • The Cooking Doc is joined in the kitchen by Strength and Conditioning Coach Gurminder Thind, owner of Performance Evolution, located in Greenville, SC.  Gur shares his favorite Friday breakfast and simple advice on what you body builders can eat to fuel your body. DOWNLOAD GUR’S......

Entrées

  •   This delicious recipe was adapted from Julia’s Album.  Click HERE to see Julia’s recipe.  Thanks Julia for the inspiration!   Ingredients: 6 chicken cutlets 1 big cauliflower floret 1 tablespoon butter or butter alternative 2 shallots, minced, or 2 tablespoons of minced onion 2 garlic cloves,......

  • INGREDIENTS: 1 – 8 ounce can of low sodium black beans 1/4 teaspoon chile powder 1/4 teaspoon cumin 4 whole grain tortillas Shredded cheese Avocado 1 Jalapeño, sliced 1/4 cup Sour Cream Juice from ½ Lime Cilantro   INSTRUCTIONS: 1. Reserve ¼ cup of the......

  •   Adopted from Mark Bittman (@bittman)   INGREDIENTS: 1 cup dried lentils sorted and rinsed 1 bay leaf 2 cloves garlic 2 lemons 2 tablespoons of extra virgin olive oil 1 tablespoon of capers ¼ cup minced fresh chives 4 eggs 1 cup green beans,......

  • INGREDIENTS: 1/3 cup EVOO 3-4 cloves of garlic cut into slivers 1 ½ lbs of 20-30 count shrimp, peeled, rinsed, deveined and drained Salt and Pepper 1 teaspoon ground cumin 1 ½ teaspoon of hot paprika Chopped parsley Loaf of French bread Arugula   INSTRUCTIONS:......

  • INSTRUCTIONS: VINAIGRETTE: 1 Tablespoon Dijon Mustard 1/8 cup Red Wine Vinegar 1/8 cup Extra Virgin Olive Oil Whisk it all together. SALMON IN FOIL (We used 4 oz. salmon fillets) Put your fillet in the foil packet and pour 1/3 of the vinaigrette over it.......

  • Sauce ingredients: * 1/2 tablespoon fish sauce * 2 teaspoons low sodium chicken stock * Pinch of sugar   Stir fry ingredients: * 2 cups chicken (we used thigh and breast meat – cubed) * 1 yellow pepper (thinly sliced) * broccolini (boiled for 30......

  • Ingredients: 1 1/3 pounds ground turkey breast, the average weight of 1 package 2 cloves garlic, finely chopped 1 large shallot or 1/4 red onion, finely chopped 2 tablespoons chopped fresh thyme leaves or 1 teaspoon dried thyme leaves 2 tablespoons chopped fresh cilantro leaves,......

  • 2 lbs boneless skinless chicken breast cooked (either grilled or sautéed) and cubed ½ small container of grape tomatoes, halved lengthwise ¼-½ cup sliced spring onion ½ cup minced Italian flat leaf parsley ½ cup dried cranberries ½ cup unsalted peanuts ½ cup sliced carrots......

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  • Ingredients: 8 ounces softened lower fat cream cheese (or Neufchatel) 8 ounces soft tofu 2 tablespoon white vinegar 1 tablespoon paprika 2 tablespoons of your favorite low sodium hot sauce (100 mg or less per serving) 3/4 teaspoon of nutritional yeast 2 cups shredded chicken......

  •   Ingredients: Whole grain or crusty bread (FYI ciabatta 600 mg sodium in one) EVOO and balsamic vinegar Spreadable goat cheese Roasted red pepper Cucumber peeled and sliced long ways Oregano Microgreens Directions: 1.  Warm Bread and slice lengthwise 2.  Pour a little extra virgin......

  • INGREDIENTS FOR TAHINI SAUCE: 1 whole head garlic, broken into individual unpeeled cloves (about 20 cloves) 2/3 cup fresh juice from 3 to 4 lemons (160ml) 1/2 teaspoon ground cumin (2g) 1 generous cup tahini paste (about 10 ounces; 300g by weight) Cold water Kosher......

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  • Click Here To Download Recipe   INGREDIENTS: 1 pound boneless, skinless chicken cut into 1 inch cubes (Alternative 1 pack of extra firm tofu halved thickness and cut into cubes and then dried on a paper towel) Kosher salt 4 tablespoons extra-virgin olive oil, divided,......

  • Click Here To Download Recipe   Ingredients: 1 large fillet of fish (1-1.5 lbs) We used catfish but salmon or halibut works) ½ lemon sliced ½ orange sliced 3 sprigs of dill 3 sprigs of tarragon ½ cup of Kalamata olives 1-1/2 cups of extra......

  • Adapted from Food Network Kitchen INGREDIENTS: EVOO 3 Leeks (or onions) 1 large chicken breast, shredded (can use a rotisserie chicken) 1 bunch of chopped kale 2 minced garlic cloves ½ cup no sodium chicken broth 2 large yellow squashes, diced (about 4 cups) 2......

  • DOWNLOAD RECIPE CARD HERE 5-INGREDIENT ARUGULA PESTO From Samin Nosrat – Salt Fat Acid Heat INGREDIENTS: ¾ cup EVOO 2 cups packed arugula 1 garlic clove pounded with a pinch of salt 3 1/2 ounces of grated parmesan cheese ½ cup walnuts, lightly toasted and......

  • Thank you to Dawn Hilton-Williams, founder/chef of Herban-Eats, LLC for sharing this delicious, hearty recipe! DOWNLOAD THE RECIPE CARD HERE! INGREDIENTS: 1 small to medium onion, finely diced or grated with box grater 2 garlic cloves, finely minced 1 small red pepper, seeded and finely......

  • DOWNLOAD THE RECIPE CARD HERE! This episode of The Cooking Doc we are joined in the kitchen by the food blogger for Community Journals in Greenville, SC, Ariel Turner. She and The Cooking Doc share this delicious recipe for a healthy, quick, sheet pan dinner......

DESSERTS

  • INGREDIENTS: 1 1/4 cups spelt flour or all-purpose flour 1/2 cup granulated sugar 1/4 cup +2 tablespoons cacao powder or unsweetened cocoa powder 1/2 teaspoon baking soda 3/4 teaspoon baking powder 3/8 teaspoon salt 1 cup finely grated zucchini 1/2 cup applesauce 1/3 cup vegetable......

  • INGREDIENTS: FOR THE POACHED PEARS: 4 Bosc pears Fresh lemon juice as needed 1/2 cup (6 oz./185 g) honey 1/2 cup (4 oz./125 g) granulated sugar 1 cinnamon stick, broken in half 1/2 bourbon vanilla bean 2 strips lemon zest 6 cups (48 fl. oz./1.5......

  •   Recipe from Against the Grain by Danielle Walker Ingredients: 1/4 cup palm shortening 1 egg (room temperature) 1/4 cup coconut crystals 2 tablespoons honey 2 teaspoons pure vanilla extract 1 1/2 cups blanched almond flour 2 tablespoons coconut flour 1/2 teaspoon baking soda 1/2......

  • Ingredients: 2 cups roasted almonds 1 tablespoon coconut oil 1 tablespoon honey 2 cups dark chocolate chips   Directions: 1.  Blend the roasted almonds, in a food processor, until creamy, about 15 – 20 minutes. 2.  Add coconut oil & honey & blend 1 –......

  • Big shout-out to Well Plated by Erin for this recipe!  Check out all her recipes here: www.wellplated.com Ingredients: 1 1/3 cups whole wheat pastry flour or white whole wheat flour 1 cup old fashioned rolled oats, plus additional 1-2 tablespoons for sprinkling on top 1......

  • Download RECIPE CARD here! INGREDIENTS: 2 Apples (we used Gala, but you can use your favorite) 1 cinnamon stick 1/2 cup spiced cider 1 tablespoon butter or butter substitute 2 tablespoons per whole apple of sunflower butter low added sugar (or your favorite low sugar......

  • “Everybody needs a little sweet in their life.” –  The Cooking Doc DOWNLOAD THE RECIPE CARD HERE! INGREDIENTS: Adapted from Minimalist Baker (Thank you for the inspiration!) INGREDIENTS: 1 1/2 cups of raw walnuts, divided + more for topping 1 cup raw almonds 2 1/2......

SMALL PLATES/SALADS

  • INGREDIENTS: 1 cup dry Israeli couscous (can substitute quinoa, farro, other other whole grain) 2 lemons (juiced) 1 lime (juiced) 2 tablespoons dijon mustard 1/2 cup extra virgin olive oil 1 shallot (diced) 1 cup flat leaf parsley (chopped) 1/4 cup mint (chopped) 1 tablespoon......

  • 2 lbs boneless skinless chicken breast cooked (either grilled or sautéed) and cubed ½ small container of grape tomatoes, halved lengthwise ¼-½ cup sliced spring onion ½ cup minced Italian flat leaf parsley ½ cup dried cranberries ½ cup unsalted peanuts ½ cup sliced carrots......

  • Ingredients: ½ cup of uncooked tri-colored quinoa ½ cup of uncooked regular quinoa 2 cups of no sodium vegetable broth Juice of 1 lime Salt 6 green onions thinly sliced 1 purple (or regular) carrot diced 1 jalepeno – diced ½ cup basil – sliced......

  • Click here to download the recipe card!   INGREDIENTS: Large can of tuna (or 2 small ones) packed in olive oil 1 cup of cannellini beans (if canned than drain and rinse will with water) ¼ cup chopped dill ½ cup diced red onion ¼......

  • DOWNLOAD RECIPE CARD HERE 5-INGREDIENT ARUGULA PESTO From Samin Nosrat – Salt Fat Acid Heat INGREDIENTS: ¾ cup EVOO 2 cups packed arugula 1 garlic clove pounded with a pinch of salt 3 1/2 ounces of grated parmesan cheese ½ cup walnuts, lightly toasted and......

  • DOWNLOAD THE RECIPE CARD HERE! An original “The Cooking Doc” recipe… ENJOY! Ingredients: ½ cup minced onion 1/3 cup + 4 Tbs EVOO 2 cups whole wheat Israeli couscous 2 ¾ cups low (or no) sodium vegetable broth 4 cups carrots thickly sliced on the......

  • The Cooking Doc’s 5-minute spinach is a side full of flavor, potassium and speed!  It’s perfect for those weeknight meals where you need something green. DOWNLOAD THE RECIPE CARD HERE! INGREDIENTS: 1 large box of pre-washed spinach or ½ lbs of spinach (wash well) 1......

  • Healthy, fast, full of flavor… this recipe will be one of your new go-to’s for any meal!  Yup… maybe even breakfast. DOWNLOAD THE RECIPE CARD HERE! CHICK PEA SALAD Dressing Ingredients and Directions: 1 tablespoon lemon juice 1 tablespoon red wine vinegar 3 tablespoons extra......

  • DOWNLOAD THE RECIPE CARD HERE! This recipe comes from our friend and West coast doctor, Dr. Linda Shiue, who posts her recipes and food stories HERE. Thank you Linda for sharing your delicious recipe! INGREDIENTS: For the dressing: (makes ½ cup): 3 tablespoons freshly squeezed......

SNACKS

  • INGREDIENTS: 1 1/4 cups spelt flour or all-purpose flour 1/2 cup granulated sugar 1/4 cup +2 tablespoons cacao powder or unsweetened cocoa powder 1/2 teaspoon baking soda 3/4 teaspoon baking powder 3/8 teaspoon salt 1 cup finely grated zucchini 1/2 cup applesauce 1/3 cup vegetable......

  • INGREDIENTS: FOR THE POACHED PEARS: 4 Bosc pears Fresh lemon juice as needed 1/2 cup (6 oz./185 g) honey 1/2 cup (4 oz./125 g) granulated sugar 1 cinnamon stick, broken in half 1/2 bourbon vanilla bean 2 strips lemon zest 6 cups (48 fl. oz./1.5......

  • Ingredients: 8 ounces softened lower fat cream cheese (or Neufchatel) 8 ounces soft tofu 2 tablespoon white vinegar 1 tablespoon paprika 2 tablespoons of your favorite low sodium hot sauce (100 mg or less per serving) 3/4 teaspoon of nutritional yeast 2 cups shredded chicken......

  • INGREDIENTS: 1 onion roughly chopped 1 poblano or other medium spice pepper roughly chopped 2 cloves of garlic roughly chopped ½ teaspoon of cumin ½ teaspoon of chile powder ½ teaspoon kosher salt Juice of ½ lime 1 can of black beans rinsed and drained......

  • Download RECIPE CARD here! INGREDIENTS: 2 Apples (we used Gala, but you can use your favorite) 1 cinnamon stick 1/2 cup spiced cider 1 tablespoon butter or butter substitute 2 tablespoons per whole apple of sunflower butter low added sugar (or your favorite low sugar......

  • INGREDIENTS: 2 whole grain waffles 1/2 teaspoon Earth Balance 1/2 banana (if you are on a LOW POTASSIUM DIET – use blueberries) 1 tablespoon hemp hearts 1 teaspoon maple syrup DIRECTIONS: Toast the waffles and add the bananas (or blueberries), hemp hearts and maple syrup. ......

SOUPS/STEWS

  • Ingredients: 2 large leeks, washed and sliced 2 tablespoons of Earth Balance or butter Freshly ground pepper ¼ cup white wine 4 cups chopped yellow squash 1 quart of low sodium vegetable broth 2 tablespoons of fresh thyme 2 tablespoons of chopped flat leaf parsley......

  • INGREDIENTS: Small clove of garlic cut in half 1 large or 2 small Fennel bulbs- core removed and cut into large chunks. Cut off and reserve the top fronds 1 large cucumber, peeled and chopped in quarters 4 teaspoon sherry vinegar 3 tablespoons coarsely chopped......

  • Click Here To Download Recipe   INGREDIENTS: 2 large leeks, washed and sliced 2 tablespoons of butter, olive oil or butter substitute (I use Earth Balance) Freshly ground pepper 1/3 cup dry white wine 4 cups chopped butternut squash 1 quart of low sodium vegetable......

BEVERAGES

  •   Ingredients: 1/2 gallon unsweetened tea 2 oranges Couple of sprigs of mint Directions: Pour the unsweetened tea in a pitcher and slice up 1 – 1 1/2 oranges, depending on how much orange you like, add the sprigs of mint and let the tea......

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  • Serves 2 (*This is a high potassium smoothie: Not for patients who are on a low potassium diet) INGREDIENTS: One frozen banana 1 cup fresh berries ½ peeled orange or 1 peeled clementine/tangerine 2/3 cup of Ice 1 cup of almond milk or greek yoghurt......