Dr. Monica Bravo

Healthy Recipes and Doctor Tips

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Special Diets

Paleo Crockpot Flank Steak- Mexican

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Looking for more crockpot recipes? Try this Paleo Crockpot Flank Steak recipe. 

Looking for a recipe you can just throw in the pot and let it cook. Try this Paleo Crockpot Flank Steak Recipe.

A huge reason for not eating healthy is the expense. People will try to find any excuse to not eat healthy, but money is a reasonable one. Fortunately, there are ways to eat healthy on a budget. The way I think about it is- you pay now for quality food and good health, or you pay later for medical bills and a bad quality of life. Either way you are paying. 

For all those on a budget, flank steak is a wonderful choice. Many people have a problem with their flank steak coming out too tough, but this recipe will guarantee a tender outcome. It has a Mexican flavor to it, which I personally love!

Want to know where to buy good meat? Topline foods is a favorite. Want to know how to eat healthy on a budget? Check out this resourceful site. 

Here are some sides you may want to serve with it: 

Mexican Flank Steak
The easiest way to cook flank steak. This recipe has a Mexican twist with great flavors!
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Ingredients
  1. 1 flank steak
  2. ½ small can of green chiles
  3. 1 large red onion, chopped
  4. ¼ teaspoon black pepper
  5. 1 teaspoon of chili powder
  6. ¼ teaspoon of cumin
  7. 1 Tablespoon of olive oil
  8. 1-2 cloves of garlic minced (depending on taste)
Instructions
  1. In a small pan, sear the flank steak in olive oil on both sides.
  2. Add all ingredients to slow cooker.
  3. Cook on low for 4-5 hours if you prefer it sliced, cook 5-6 hours if you prefer it shredded.
Adapted from Lifetime Moms
Adapted from Lifetime Moms
Dr. Monica Bravo https://drmonicabravo.com/

Redfish on the Half-shell

By 2 Comments

pecan-fishThere is nothing better than freshly caught Louisiana Redfish.  The term Half-Shell refers to a redfish that when cleaned you leave the skin on what I refer to as a slab of meat.  Most people seem to take the scales off to make a cleaner presentation.  The fish is cooked on a BBQ Pit with the skin down, which takes the brunt of the heat and any flame ups from the coals.  We use and are huge fans of The Big Green Egg and for this application used pecan wood chips.   

Ingredients: 3-4 red fish, seafood rub, 1 stick butter, 1 cup pecans, a grill! 

The process is as follows;

Soak your wood chips for an hour.  We used pecan, but BBQ aficionados tend to prefer fruit woods for fish, such as apple.  Academy, Big Box, or hardware stores carry a good selection.

I get my grill up to 250-300 degrees for a good while then place the soaked wood chips to get a good smoke going.

The fish preparation prior to this is as follows;

Season the fish with your favorite seafood rub (We use Paul Prudhomme’s).  Go easy here.  Less is more.  There is no need to overpower the fish, especially if you use smoke. You could just use some kosher sea salt and pepper.  

In a small sauce pan, melt a stick or MORE of grass fed butter, then add a cup of sliced pecans, and a squeeze of lemon. After about five minutes spoon the mixture over the fish.  (Fresh chopped garlic is awesome in this recipe as well).  Save a little of the butter to add during the cooking process. 

Put the redfish slabs, skin down on your pit.  The smoke will be rolling at this point.  The cooking time will depend upon the thickness and size of your slabs! Remember to add remaining butter halfway through.  What you are looking for is the separation of the meat to determine when it is done.  With experience, you will recognize what this looks like.  These slabs took about 20 minutes on 250 degrees.  Use a large handled spatula to remove on a plate.  Hit with an additional squeeze of lemon at the end.

Enjoy!!!

 Note: pair any of our vegetables with this recipe! I personally love the kale salad with it. 

 

Kale Salad Recipe

By 11 Comments

This Kale Salad Recipe is perfect with any entree. It is a light and tasty side dish.

If you are confused about how to eat kale, this Kale Salad Recipe will be a great start. For a while I never knew how to use kale. The only use I could find for it was juicing it with a ton of other veggies. Since kale is a superfood, I knew it was a wonderful vegetable to add to my diet.

This kale salad recipe will make you ask why you haven’t been eating kale every day! I personally like to make this salad on Sundays and eat it all week long. It’s a wonderful lunch (throw some chicken on top) or great with dinner.

If you are looking for an entree to go with this salad, try 

Colorful Kale Salad
Serves 4
Heard of kale, but never knew how to eat it? This salad is the best way to get your daily dose of greens in!
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Ingredients
  1. Salad
  2. 1 bunch of kale
  3. ½ red onion, chopped
  4. ½-3/4 cup sliced almonds
  5. Dressing
  6. ¾ cup olive oil
  7. ¼ cup red wine vinegar
  8. 1 Tablespoon apple cider vinegar
  9. 1 Tablespoon garlic, minced
  10. ½ Tablespoon red pepper flakes
  11. 1 Tablespoon onion powder
Instructions
  1. For Salad
  2. 1. Separate kale, and remove leaves from stems. Rinse well.
  3. 2. Fill a pot with water and place a double boiler on top.
  4. 3. Steam the kale for about 1-2 minutes. You want it to be softer than it began, but the texture is really up to you.
  5. 4. Place kale in freezer for 5-10 minutes, if you want cold salad. (I prefer cold)
  6. 5. Add red onion and almonds and toss salad.
  7. 6. Top with dressing.
  8. For dressing
  9. 1. Mix ingredients and store in fridge.
Notes
  1. It is very important to steam the kale. This is the key ingredient in making the kale taste delish! The dressing makes enough dressing for a weeks worth of salads. I make this amount of dressing because I like to have extra, and then there's no excuse to use a store-bought dressing!
Dr. Monica Bravo https://drmonicabravo.com/