Month: August 2015

Fish Tacos with Cauliflower Tortillas


A great way to make healthy eating sustainable is to find ways to make-over old favorites into new, nutrient rich dishes. Fish tacos were one of our go-to recipes even before our “health kick” because of their ease, simplicity, and deliciousness! While they are pretty healthy even without modification, it’s become a kind of hobby of mine to pack as much good stuff into our food as possible, so there was no way our classic tacos weren’t getting a makeover!


We baked the fish with a wheat germ coating for added protein, fiber, and iron and made cauliflower tortillas to sneak in extra veggies. I was really happy with how the tortillas turned out – they’re flexible, sturdy, and delicious! If you don’t have time to make the cauliflower tortillas, substitute whole wheat tortillas. Also, if you’ve never used Tajin seasoning, you’re missing out! (All of our local groceries stores carry it, so it shouldn’t be too difficult to find.) It’s a blend of salt, chili powder, and dried lime juice – it’s super good!

Fish Tacos with Cauliflower Tortillas

For the tortillas (inspired by this recipe):

  • 1 head of raw cauliflower
  • 2 eggs
  • 1/4-1/2 tsp Tajin seasoning (or salt and pepper)

For the fish:

  • Two fillets of white fish (we use swai or tilapia)
  • 1/3 cup wheat germ
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/4 tsp salt or Tajin seasoning

For the tacos

  • Chopped tomatoes
  • Sliced avocado
  • Minced cilantro
  • Lime wedges
  • Sour cream
  • Chili sauce or salsa
  1. Preheat oven to 375.
  2. Grate the cauliflower into a microwave-safe bowl; it should resemble rice. I used a cheese grater, but if you have a food processor, feel free to use that! It would be faster!
  3. Cover cauliflower and microwave for 5 minutes.
  4. Empty cauliflower on cheesecloth or thin dish towel and gather up the sides of the towel. Twist ball of cauliflower in towel, wringing out liquid into sink. Twist until you can no longer squeeze any more liquid from the cauliflower.
  5. Place cauliflower back in bowl and combine with eggs and seasoning.
  6. On a well-greased baking sheet (or one covered in parchment paper would be even better), press balls of cauliflower mixture into ~5 inch circles. You should end up with six tortillas.
  7. Bake for 10 minutes, then flip tortillas over and back for 5-7 minutes more.
  8. Meanwhile, combine wheat germ and spices in a small bowl. Place fish fillets in a greased baking dish and coat with wheat germ seasoning blend, patting down to adhere. Place fish fillets in oven with tortillas. Bake for 15-20 minutes or until fish flakes with a fork.
  9. When tortillas have finished baking, cook them in a skillet over medium-high heat to brown them a bit on both sides.
  10. Break the fish fillets into small pieces and make your tacos!

Oatmeal Protein Waffles with Hawaiian Crunch Topping

Happy weekend! Why don’t you start your day with some yoga and then let’s meet back here for breakfast? 🙂


These waffles are divine! I’ve used this recipe to make pancakes before, but today I decided to try waffles and they worked great! These waffles are packed with protein (20g per waffle!) and fiber and have no sugar or flour! They come out crispy on the outside and fluffy on the inside with a delicious light nutty flavor. They’re also really easy to make!


The topping of fresh pineapple, strawberries, and pecans was inspired by Bops, my favorite frozen custard place in Jackson, MS – they have a Hawaiian Crunch concrete that is awesome! The last time I had one was on my wedding day, so they’re also sentimental for me. 🙂

Oatmeal Protein Waffles

  • 2 2/3 cups old fashioned oatmeal
  • 1/3 cup ground flax
  • 1/3 cup wheat germ
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • dash salt
  • 1 cup cottage cheese
  • 4 eggs
  • 2 cups milk
  • 2 Tbs coconut or olive oil
  • 1 tsp vanilla extract


  • Fresh pineapple chunks
  • Fresh strawberries
  • Pecan halves or pieces
  • Raw honey
  1. Using a blender or a food processor, blend the oats until they are powdered
  2. Stir together blended oats and other dry ingredients in a bowl
  3. In a blender, blend together wet ingredients, then add to dry
  4. Allow to rest for 5-10 minutes while the waffle iron (or griddle, for pancakes) is heating
  5. Pour ~3/4 cup of batter onto waffle iron and cook til golden brown.
  6. Top with fruit and honey and serve!


  • This recipe makes about 6 waffles
  • This batter can be made ahead of time and kept in the fridge for a few days for on-demand waffles! (I like to keep my batter in a little pitcher for easy storage and pour-age. 
  • If you don’t have ground flax or wheat germ, this recipe will work just as well without them, it just won’t have quite as much protein and fiber
  • If you’re making a large batch of these, keep them in a warm oven til you’re ready to serve to keep them crisp!

Summer Rolls


It’s been so hot here lately that most days when I get home from work I just want to lay around under a ceiling fan with a glass of ice water. Cue these rolls; summery, cool, light, and only require heat for cooking a chicken breast and some grains (if you make veggie rolls, then you wouldn’t have to turn on your stove at all!) I am a huge believer in the idea that healthy eating has to be a practical, sustainable lifestyle. Therefore, make the rolls however you want! Get creative with the veggies, meat, and grains – this is a great way to use whatever you have laying around the fridge or pantry.  (Also, this isn’t so much a recipe as it is a starting point for healthy creativity; no specific measurements or ingredients here!) Have fun with it! I promise you won’t be disappointed!


Summer Rolls

  • Rice paper sheets (I found some at our local Asian market; they’re super cheap!)
  • Shredded/julienned fresh vegetables (I used carrots, cucumber, and avocado)
  • Greens (I used green leaf lettuce; you could use cabbage, kale, or spinach)
  • Cooked grain (I used barley; you could try brown rice, farro, or quinoa)
  • Meat (I used chicken breast; you could use sliced pork chop or steak or ground beef)
  • Fresh herbs (cilantro, mint, and basil are all good options!)
  • Seasoning: hoisin sauce, soy sauce, rice vinegar, fish sauce, chili-garlic sauce…
  1. Marinate meat in a 1-1-1 blend of soy sauce, rice vinegar, and chili-garlic sauce for about thirty minutes.
  2. Wash and chop/shred all of your veggies and lay them out where they’ll be easily accessible.
  3. Saute meat until cooked through and set aside.
  4. Now you’re ready to assemble! Fill a large bowl or baking pan with warm water; this will be where you’ll soften the rice paper sheets.
  5. Dip a rice paper sheet into the warm water for 3-5 seconds until it is pliable but still firm (it will continue to soften as it sits).
  6. Lay the rice paper sheet on a cutting board and stack your roll fillings on one side (see photos)
  7. Using your fingers to hold the filling in place, pick up one end of the paper and tuck around filling. Fold in adjacent edges and continue rolling (see photos)
  8. Eat your rolls right away or wrap in plastic wrap and keep refrigerated. These make a great lunch to take to work!

DSC_3963 DSC_3965


What’s a summer roll without a dipping sauce? I made a blend of hoisin sauce, soy sauce, rice vinegar, chili-garlic sauce, and sliced green onions – it was delicious! Try this blend or maybe some sweet and sour sauce or hot mustard.


Granola Bars


I’ve been on the medicine wards for the last three weeks doing my “Acting Internship,” which is basically a month where I pretend to be an intern (first year resident) on a medicine team in the hospital. I’ve really been enjoying it but our schedule is often hectic and I may not have time to sit down and eat lunch (or if I do, it’s not til late in the afternoon). I often turn to granola/energy/protein bars stashed in my white coat pocket to quiet my grumbling stomach. Since we’ve been trying to eat better, I thought I would try making my own instead of relying on the high-sugar high-price store bought variety. Turns out, granola bars are super easy and quick to make and very customizable to whatever you like/what you have in the pantry! I’ve made two batches already and have plans for many more!


Granola Bars

  • Dry stuff:
    • 1 1/2 cups old fashioned oats
    • 1 cup puffed grain (rice, millet, kamut)
    • 1/2 cup coarsely chopped nuts and/or seeds (sunflower, pumpkin, almonds, walnuts)
    • 1/2 cup coconut flakes
    • 1/2 cup dried fruit (cranberries, dates, raisins, blueberries, etc)
    • 1/4 cup other add-ins (flax meal, wheat germ, bran, chia seeds, etc)
  • Sticky stuff
    • 1/3 cup honey/brown rice syrup/maple syrup
    • 1/3 cup brown sugar
    • 1/3 cup coconut oil (can also use butter)
    • 1/2 tsp salt
    • 1 tsp vanilla
  1. Preheat your oven to 350 degrees. Foil and grease an 8×8 baking pan. Set aside.
  2. Toss together oats, grains, nuts, and coconut flakes and spread them out on a large dry baking sheet
  3. Toast them in the oven til fragrant and golden brown, stirring occasionally
  4. Meanwhile, heat sticky stuff in a saucepan over medium heat until sugar is dissolved and mixture is bubbly. Allow to cook approximately two minutes.
  5. Remove oat and grain mixture from oven and toss with dried fruit and add-ins in a large bowl.
  6. Pour sticky stuff over dry stuff and mix well (and quickly!)
  7. Empty bowl into prepared pan and press mixture down firmly with something flat (I used a loaf pan)
  8. Allow to cool at room temperature. Remove foil from pan and cut granola block into 12 bars.
  9. Wrap bars individually in parchment paper or plastic (we used zipper sandwich bags) to keep fresh.

Thai Fried Quinoa

One easy swap we made in our diet was replacing white rice with ancient grains. There is such a variety out there of all different textures, shapes, and flavors that are all packed with protein and fiber, which not only keeps you full longer, but lowers the glycemic index of the carbohydrates so that your blood sugar doesn’t bounce around. We’ve found that it’s easiest and cheapest to stock up on these grains from online wholesalers (we like Vitacost.)  We order a box once or twice a month and get free shipping!

This recipe is a take on Thai fried rice that’s packed with fresh fruit and vegetables, healthy fats, and ancient grains. We used quinoa, but any other grain would work as well. Just keep in mind that some of the larger grains may take 45 minutes or more to cook. Not only is this recipe delicious and colorful, it also comes together in about 15 minutes! Not bad for a busy week night!


Aren’t those colors just gorgeous?


Thai Fried Quinoa

  • 1 cup uncooked quinoa
  • 1 1/2 cups shelled edamame
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups fresh or canned pineapple
  • 1 small bag fresh or frozen sugar snap peas
  • 1/3 cup unsweetened coconut flakes
  • 2 Tbs pineapple juice
  • 2 Tbs fish sauce
  • 2 Tbs hoisin sauce
  • 2 Tbs soy sauce
  • 1 Tbs chili-garlic sauce
  • Coconut oil, for sautéing
  • Salt, to taste
  • Garnishes: cilantro, basil, lime wedges, Sriracha
  1. Prepare quinoa according to package directions (usually boiled in 2 cups of water for 12-15 minutes) and set aside
  2. Mix together pineapple juice, fish sauce, hoisin, soy sauce, and chili-garlic sauce; set aside
  3. Heat oil in a large skillet over medium heat and add edamame, carrots, and sugar snap peas. Cook for about five minutes, or until tender but still brightly colored
  4. Add pineapple and coconut flakes. Cook for 1-2 minutes
  5. Add cooked quinoa and sauce. Stir to combine and heat through.
  6. Garnish with herbs and lime wedges and serve!

This recipe makes 2-4 servings, depending on how hungry you are. 😉 Divided four ways, each serving provides about 9 grams of fiber and 13 grams of protein as well as being a great source of iron, magnesium, vitamin A, vitamin C, and potassium.

The Healthy Hungry Med Student

My husband and I have, for the last two months, been on what we affectionately call our “health kick.” We started on a whim on a Tuesday night after my husband bemoaned the fact that the waistband of his shorts seemed a bit snug. I did some internet research on integrative medicine and clean eating (something I’d always been interested in but had never made the decision to pursue) and we decided to give it a shot for a week or two to see what would happen. We cut white flour, white sugar, white potatoes, white rice, and other calorie-dense but nutrient-poor foods from our diet. We doubled or tripled the amount of vegetables we ate everyday and cut down on meat. We started taking a multivitamin. We started drinking more water. We got more creative with our meals and excited about new ways to add nutrient-rich foods to our diet. We found ways to incorporate exercise in our daily routines. What started as a fun project for a week or two has become a new normal for us. We’re having a blast and don’t plan on going back to our old ways. (And in case you were wondering, we have lost weight too!)

My husband and I have been having so much fun cooking lately we decided to start blogging again to share with y’all what has worked for us. My second and third years of medical school were tough but crucial in helping us grow together as a couple and helping me figure out what I want to do with my life in the future. I’m a fourth year medical student now (!) and have decided to become a primary care physician in Internal Medicine and Pediatrics.  I’m passionate about people, food, and health and can’t wait to empower my patients and their families to be the healthiest they can be!