Monday, February 6, 2012

Quiche - Healthier and more portable than Cereal

Breakfast is a must!!  People who skip breakfast will crave a minimum of 800 calories more per day.

Hear is a breakfast recipe from a patient Christena R.

I once read that breakfast cereal is among the most processed foods out there....regardless, it isn't something I choose to eat. What? Then how do you start your morning? Check out this recipe that I modified from "Paleo Comfort Foods" (such a great cookbook!).

Make a 9x13 (or a lasagna pan's-worth!) and store pre-cut squares in tupperware- voila! Breakfast for champions on the go.


12 eggs
1C egg whites
1/4 C almond flour (you can grind almonds into a powder in a seed and nut grinder)
1 1/2 T Baking Powder
Olive Oil (drizzle for cooking)
1 C onions
1 C Mushrooms
2 C spinach
1 C broccoli
1/2 C Salsa - drained
Salt and Pepper to taste
Turkey Sausage Links cut up, canadian bacon or what ever type of protein you choose.

OVEN= 350* (I spray dish with coconut spray to make it non-stick)

Blend eggs and egg whites in blender; add almond flour and baking powder

In a large, hot, skillet, add cold oil and combine veggies- cooking until soft (add spinach last as it releases a ton of water). Pour veggie mix into sprayed dish.

Cook what ever breakfast meat you choose until it is cooked through (I figure once I am snacking on it out of the pan-I am good to go!) Pour into baking dish.

Pour egg mixture over veggies and meat.

Bake for about 45 minutes, or until it is cooked through and golden brown.

After the dish has cooled, cut into serving size squares and store in airtight container in the fridge. It can be microwaved for easy and quick breakfast through the week.
I have made this using countless other combos depending on what was in my fridge.

Christena R. - Bunny Chow Wow

Sunday, December 11, 2011

Rachael's Coleslaw

This recipe was born when I tried to copy a salad I purchased. I have changed the dressing may times. This seems to be the best combination of ingredients for a light, flavorful dish. I make this at least weekly. My son has it for lunch and we bring it to the office to eat throughout the day.

1 head of coarsely chopped Green Cabbage (standard or Napa)

2 or 3 grated carrots

1 bunch of finely chopped cilantro

sesame seeds (however many look right to you)


1 generous tablespoon Miso (young and older palates like light yellow)

1 tablespoon sesame oil

1 tsp olive oil

1 tablespoon rice vinegar

Juice of 1.5 limes

finely grated ginger

The dressing measurements are starting points. My 'measuring device' is a tablespoon I pull from the flatware drawer. I use it primarily to scoop, then push the miso against the side of the lidded mixing cup. I eyeball all the liquids. Here's what I generally end up doing:

I am heavy handed with the miso

The sesame oil is strong. I like that flavor so am eager to use it if I make the dressing too acidic

I rarely use more than a bit of olive oil

I use at least the written amount of rice vinegar: it seems to balance the density of the sesame oil

I generally add the two full limes. I add more miso if the consistency is too runny

I peel and freeze all my ginger. I do not thaw it before grating. I use a full 'stub' of ginger.... maybe more

Vigorously shaking the dressing works better than stirring

It should appear a bit thick and taste more of miso. Once it is mixed into the salad, it will not be strong tasting. Napa cabbage 'takes' the dressing very well. Give the salad a bit more time to sit with the standard green cabbage. No matter which variety of lettuce, this salad will hold up well a few days with the dressing on it.

Tuesday, January 12, 2010

Blog Launch

New for 2010 DrB’s Blog and Rachael’s Rant!

We want to fill this blog with information you are interested in. Several times a day patients ask us about health, fitness and injury prevention. We are sometimes asked to further explain some of the unique services we have in the office and how they might benefit a friend or family member. Some of our answers are worthy of putting in writing. To further enhance the learning atmosphere we foster in the office we invite you, your friends, family, co-workers and acquaintances to e-mail questions to . We will keep your names confidential to avoid any issues with HIPAA compliance and post as many Q and A’s as possible.