Blog Archives

Dr. John's crispy Paleo plantain fritters

2/27/2015

What the hell's a Plantain you may ask? A plantain is from the banana family, it comes in three colors: green, yellow and black. We will using the black plantain today it is the sweetest of the plantain family of bananas.
The plantain shares the same good starch you would find in a sweet potatoes. The taste is sweet and soft and the texture ranges from chunky to smooth depending how you mash it up. This dish fries up nice and crispy on the outside and the inside tastes sweet like warm hash browns.
1 cup of raw plantains =181 calories per serving and 47 carbs per gram.
Start with 2 black soft plantains.
I use a food processor but you can mash with a fork.
Add 1 red apple shredded to the mix.
Add 1 egg beaten to the mix.
You can also add cinnamon and parmesan cheese if you want to mix it up a bit.
Use 2 tbs. of organic coconut oil and begin to scoop 1 table spoon of mix into the hot oil.
Flatten the scoop evenly with the back of the spoon and fry for about 1-1/2 mins each side or until lightly brown.
Take out and place on a paper towel and use garlic salt to season lightly.
This is great for a breakfast hash brown or a side with any dish.
Keep it healthy and fresh and you will enjoy making new dishes.
Live Well,
Dr. John

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Dr. John's hearty polenta with grilled veal

2/18/2015

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Ok folks growing up Italian has it benefits, we ate a lot of polenta that being said as I moved to college I refined my mothers polenta recipe to my own tastes.

There are three parts in this dish: the polenta, the gravy and the meat.

The Gravy or Sauce what ever you may argue it will still be ladled over this awesome corn meal pie.

You can make your own gravy with meat or no meat. I will give you my gravy recipe in another blog segment.

The meat: I use veal cutlets and season them lightly with garlic salt and fresh cracked black pepper and some oregano. Then I grill them for about 2-3 mins on each side till tender and done medium.

The Polenta: This has to be the easiest meal to prepare but most fine dining establishments will lead you to believe its costly and you tend to pay through the nose for a 5 cent serving of corn meal.
Buy Goya fine corn meal or get course cut from the Italian market I prefer fine it only takes a few mins to cook over the course cut.
In a pot add 2 Tbsp. of olive oil and sauté 12-15 cloves of fresh crushed garlic till lightly browned.
Add 2 cups of chicken bone broth or chicken stock.
Add pinch of sea salt, black pepper, crushed red pepper flakes and oregano.
Bring the broth to a slow boil and slowly add the corn meal stirring constantly.
Keep adding the corn meal till the spoon can almost stand up in the mix.
Take the pot and a large board or pan and scoop the Polenta out and wet your hands with water and form a pie of any shape patting down the uneven areas.
After making the Polenta pie season with the big three cheeses, Romano, Locatel or Parmesan.
You can also add any cheeses like gorgonzola or feta while cooking the Polenta.
Let sit for about 8 mins then cut into slices and serve with the grilled veal cut into slices wth the gravy and some fresh parsley sprinkled over top.
Live Well,
Dr. John

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Dr. John's gluten free bison rib eye tacos

2/15/2015

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I love tacos. Now that we got that out of the way here we go.

Start with a good gluten free tortilla, I use Guerrero brand they toast up nice and soft.

In an unoiled pan on med high heat, griddle the tortilla on each side for about 1-2 mins till warm and toasty.
You will need to chop fresh cilantro and sweet onion.
1 Lb. of Bison rib eye or ground bison.
In a pan on med high heat add two tbsp. of olive oil and brown the Bison and add some fresh cilantro and adobo or garlic salt and some Sriracha sauce for heat.
Serve on the tortilla with fresh onion and cilantro.
You notice that I did not add any sour cream, cheese, onion or salsa, you may add what ever you want as a condiment but I find that this taco is better with just the basics.
I cook as authentic as I can folks.
Live Well,
Dr. John

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Your butcher will hate you for this trick

2/12/2015

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The elusive end cut pork chop is the red headed step child of the pork family. This is the most underrated and best bang for you buck when it comes to eating a great tasting piece of oink. Commonly referred to as a center cut rib chop this delicious piece of pork hales from the rib section of the loin its better known as the baby back rib. Everybody loves baby back ribs right? There is a great balance of lean loin with a bone and a small layer of fat on its outer rim. This cut is very tender and when cut thin and seasoned will keep you coming back for more.
The secret is to use garlic salt, seasoned salt or adobo. You can also use Sazon if you like. I prefer grilling quickly over high heat for a few mins then serve. You can also pan fry if you want that Latin flare.

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Dr. John's hearty escarole, sausage and meatball soup

2/10/2015

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Soup is always soothing to the soul, I like soup and I will share my special secret Escarole soup recipe with all you my friends.

Start with 8 cups of chicken bone broth, I use my own bone broth when making soups but you can use stock from a can if you cannot use fresh bone broth.

In a large pot add:

8 -12 cloves of crushed garlic and sauté in about 5 tbsp. of olive oil.

Add the 8 cups of bone broth and let simmer for about 10 mins.

Add a pinch of cumin
Add a pinch of sea salt
Add a pinch cracked black pepper
Add a pinch of red pepper flakes
Add a splash of Braggs Amino Acid
1 package of baby bella mushrooms sliced.
Beat 5 eggs and pour into broth and stir well, this will add a layer of texture and taste.
Chop up two large heads of Escarole and add a few bunches at a time till all is in the pot.
Add 20 small homemade meatballs
Add 2 -3 lbs. of grilled sausage
Let the soup simmer for another 10- 20 mins so all the flavors blend together.
You can also turn off the soup, place a lid on top and let cool for and hour or two and then reheat for a more intense flavor.
Soup always taste better the next day.
Serve with the big three cheeses: Locatel, Romano and parmesan.
Live Well,
Dr. John

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Vegan Cuisine Night in Vineland

2/9/2015

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Two events will be happening locally sponsored by the American Vegan Society.

The first is vegan cuisine night:
Where: Eric's Restaurant
98 South West Ave, Vineland NJ 08360

When: Tuesday February 24th at 6pm.

Adults: $34 Student/low income $24 Supporter $50

Pay online(Pay Pal)or by mail (check), or Phone or fax credit card

American Vegan Society PO BOX 369, Malaga NJ 08328

PHONE: 856-694-2887 FAX: 856-694-2288

www.americanvegan.org

The second: Lets go eat vegan at Malaga Diner!
3433 Harding HWY, Malaga, NJ 08328
When: Wednesdays & Thursdays from 4 to 8 pm During the month of February
Call for information and daily specials 856-694-5640

Live Well,
Dr. John

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Organic fruits and vegetable pick up starts in May.

2/4/2015

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Let’s go organic locally!

Well it’s that time again to get your locally grown organic produce.

There is a CSA or Community Supported Agriculture group here in Vineland.

This is run by our local friend Lou Geri of South Jersey Organic.

There will be drop off points in Millville, Vineland and Hammonton where you can pick up your orders. We will have a pick up point here at Mainiero Family Chiropractic and Wellness Center.

A variety of produce will be included, and more varieties may be added until March 1st.

The current list of offerings is blueberries, tomatoes, sweet corn, peppers, kale, lettuce, spinach, beets, radishes, cilantro, parsley, cantaloupes, watermelons, zucchini and cucumbers.

The CSA runs 20 weeks from May through September 2015 growing season.

You will receive a box of produce every week of the 20 week program.

Whole share feeds 4 persons $450

Half share feeds 2 persons $250

Contact Louis Geri at (856) 300 4414

We also have a link to the paper work and we will be adding a link to Lous website as soon as it goes live.

Live Well,

Dr. John Mainiero

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Dr. Johns hearty swiss chard with beans and pancetta.

2/2/2015

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This is one of my favorite recipes.
Greens and beans with pancetta:

What you will need:
Garlic 10-12 cloves crushed
Olive oil
Pancetta (Italian cured bacon) 1/2 lb. cubed
Crushed red pepper flakes
Sea Salt
Swiss Chard about 2 bunches *(it cooks down to a small amount)
Cannelli beans or any beans you like , 1 can drained or 1 cup soaked
1 small can of chicken broth or I prefer home made bone broth

Start with lots of garlic and crush it with a knife then heat up a pan with olive oil.
Sauté the garlic lightly.
Add the pancetta and slightly brown
Add the swiss chard cut and deveined as much as you like it cooks down to a small amount.
Lightly sauté and then add the chicken stock.
Season with sea salt, crushed red pepper flakes and finally the beans.
Let simmer on low for about 10-15 mins and serve with your favorite big three cheeses (Romano, Locatel, Parmesan) etc.
Enjoy
Dr. John

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Dr. John Mainiero, DC