We decided to sit down and have a chat with our practice owner and MD, Dr. Philip Oubre, and functional nutritionist, Aubree Steen.
We're diving into another 4 part series focusing on brain health.
We're diving into part 1 here, following with:
1. 6 Tips for Eating Healthy at Restaurants
2. 7 Tips to Make Eating Healthy Fun For Kids
3. 7 Tips for Easily Transitioning Your Kids Diet
4. Eating Healthy: Simple and Quick Dishes to Make at Home (this video)
Dr. Philip Oubre, MD (00:00):
Hey everybody. Today, we're going to be talking about simple foods that you can make at home. It's a common question we get. It's a common struggle for patients. We're busy, busy. We're busy, busy. Okay. So I am Dr. Philip Oubre, this...
Aubree Steen, FNTP (00:10):
Dr. Philip Oubre, MD (00:11):
And we want to encourage you to follow our channel. Subscribe to us. We've got some nutrition courses online, grocery store tours... So in this realm of talking about simple, quick dishes to make, you might want to know more details about what food should go in those simple dishes. So head to our website, check out our courses, learn more about nutrition. You don't need some fancy nutritionist. We've developed the courses online for you to watch at your own time, your own pace. Fancy. She's fancy.
Aubree Steen, FNTP (00:35):
Oh. Pinky up.
Dr. Philip Oubre, MD (00:39):
So we are going to be talking about some simple, quick dishes because I love some simple, quick dishes and the most simple way to boil down to simple, quick dishes... You just need a meat and a vegetable. Sorry, vegans, but meat and a vegetable. Keep it simple.
Aubree Steen, FNTP (00:52):
Dr. Philip Oubre, MD (00:52):
Okay. It doesn't need to be extravagant. It doesn't need to be complicated.
Aubree Steen, FNTP (00:56):
Dr. Philip Oubre, MD (00:56):
So Aubrey, start us off. What's a...
Aubree Steen, FNTP (00:58):
One thing, so you can Google this. My favorite thing is, if you're in a hurry and you're like, "I don't really want to cook. I just want something really easy, throw in the oven, same temperature." Google "one sheet pan meals," it's sheet meals, or sheet payment. They're super easy. It tells you exactly what veggies to throw on there, what meats to put on there, same temperature, one sheet pan. You're good to go. You can literally Google "paleo sheet pan meals," and you'll be on key.
Dr. Philip Oubre, MD (01:23):
One of my favorite meals of all time is a sheet pan meal with sausage, cabbage, onions, and apples. And it so the cabbage is sliced up in hamburger style patties, and then the sausage, you poke holes in it, and so as it heats the sausage juices come out, and then the cabbage soaks it up, the onions soak it up. And then there's a little apple, which is sweet. It is incredible. I make that at like twice a month.
Aubree Steen, FNTP (01:44):
Because you can dump it in a bowl or on a plate. Really easy to go. You want to find something where you can have one kitchen utensil, one kitchen appliance, that helps it, right? So that being said too, instant pot meals.
Dr. Philip Oubre, MD (01:57):
Mm-hmm (affirmative). I'm terrible at those.
Aubree Steen, FNTP (01:59):
Dr. Philip Oubre, MD (02:00):
That's all you. Well-
Aubree Steen, FNTP (02:00):
Dr. Philip Oubre, MD (02:01):
How are we going to teach them? They're good, we think.
Aubree Steen, FNTP (02:05):
Dr. Philip Oubre, MD (02:06):
Someone's done it.
Aubree Steen, FNTP (02:06):
No, they're fantastic. They're fantastic. I've done it plenty, plenty, plenty of times. I haven't done it recently, but I've done it enough to where you can make really savory dishes with an instant pot. You literally have so many different settings on there. There's easy, step-by-step instructions. Again, this is all Google-able. So "paleo instant pot meals," it makes it one kind of stop shop for you, for that meal. So...
Dr. Philip Oubre, MD (02:27):
My favorite is of course the air fryer because I love air frying vegetables and I've even coached my kids. That was one of the videos we just recorded, was on was on teaching kids how to cook in the kitchen and air fryer is super simple. You throw it in the air fryer, it makes almost everything. If you take it out before it's completely melted and burned, it makes vegetables crunchy, but still soft enough to where it's edible and the kids like it. The big thing you have to watch for the air fryers, is you can burn everything and make it crunchy, and so you have to know that you can take something healthy and make it somewhat unhealthy by burning everything. Even though we love those burnt little leaves on the brussels sprouts and stuff.
Aubree Steen, FNTP (03:01):
Dr. Philip Oubre, MD (03:01):
So the important thing with the air fryer is really simple. Just whatever vegetable we have, chop it up in similar sized pieces, coat it in oil, and that's the big secret, just put as much oil on your vegetables as possible. Use them as sponges to soak up the oil. Salt, pepper, maybe a little garlic, and then throw it in the air fryer. But if you're used to cooking vegetables in an oven, you really have to drop the temperature on the air fryer-
Aubree Steen, FNTP (03:23):
Yeah, a lot lower.
Dr. Philip Oubre, MD (03:23):
A good 50 to 100 degrees lower because it will burn your food. So choose lower and slower in the air fryer, that way you don't burn your food, but really simple. Throw your vegetables in there. You can even cook meats in the air fryer.
Aubree Steen, FNTP (03:35):
You can. I've done an air fryer steak once.
Dr. Philip Oubre, MD (03:38):
Aubree Steen, FNTP (03:42):
It was a good, rare steak.
Dr. Philip Oubre, MD (03:42):
Right? One of my patients told me to do that and I was like, "Ah, I don't know about that." And she was absolutely right. It's not going to be like a fancy steak in a restaurant, but for the simplicity and ease of just throwing it in the air fryer and cooking it. Beautiful.
Aubree Steen, FNTP (03:54):
Yeah. I love it.
Dr. Philip Oubre, MD (03:55):
Yep. So you can throw the meat in there and once that's done, you can throw the vegetables in there, let the steak rest and then boom, you're done. Bam.
Aubree Steen, FNTP (04:02):
I know. Okay. Who is that?
Dr. Philip Oubre, MD (04:05):
Aubree Steen, FNTP (04:06):
Oh. Yeah, you're right. Okay. I was like, "Salt bae."
Dr. Philip Oubre, MD (04:11):
Aubree Steen, FNTP (04:11):
That being said, one of the worst things... Well, one of the reasons why when we come home and we actually deviate and don't eat eat healthily is because we don't have anything readily available that's healthy. So get stuff that's readily available. Go on, find paleo on-the-go, get some frozen meals if you have to, for those nights when you come home and you're like, "I don't want to do anything." Get those nice, healthy replacements to things that you like. Instead of having a mac and cheese, get banza pasta and have a good pesto on the side or something. Always have those prepared meals. In the grocery store tour video, we kind of talk about all those good replacements and how to transition your pantry over so you have those healthy replacements. But until then think of like, "What can I have? Frozen veggies. What can I pop in the oven and walk away?" And Oubre had a really good point. Pick meats that are pre-seasoned.
Dr. Philip Oubre, MD (04:54):
Yeah. That's how I cheat.
Aubree Steen, FNTP (04:55):
Dr. Philip Oubre, MD (04:55):
Because I don't know what to put all on the meat.
Aubree Steen, FNTP (04:57):
Dr. Philip Oubre, MD (04:58):
Aubree Steen, FNTP (04:59):
Salt bae. So, the sausages...
Dr. Philip Oubre, MD (05:01):
Yes, so buy Italian sausage or, I mean, any sausage is already seasoned, but they even make ground meats that are already seasoned. Breakfast sausage and Italian sausage and that kind of stuff, that's already ground up. And if your kids aren't too picky and you're not that picky, then just cook the meat, ground meat, it doesn't need anything in it. And you want to cut up some onions and bell pepper, throw it in there to make it fancier. But when you're going for simple, as long as you have that ground meat and vegetable, you're done.
Aubree Steen, FNTP (05:26):
Good to go.
Dr. Philip Oubre, MD (05:26):
Aubree Steen, FNTP (05:27):
Yeah. And the ground meat's one of the easiest things to do. You can get ground beef, ground lamb, ground chicken, if you want to. Takes two seconds to cook on the stove, throw some little veggies on the side, and that's a quick easy meal.
Dr. Philip Oubre, MD (05:37):
Aubree Steen, FNTP (05:37):
Dr. Philip Oubre, MD (05:38):
One more thing, of course, is to batch cook your food, and that is on Sunday or whatever your meal prep day is, cook much more food than you need for that day, obviously. And prep it in and containers, preferably glass containers, for that week. But just make sure we're being mindful of your portions. Don't try to set up ridiculous goals that you can't follow because if you don't prepare enough food, you're just going to end up snacking on something you don't like. So prepare enough food for each meal and know how many meals that's going to make. And if it's just not going to make enough meals, that's okay, then make sure you're planning. So if you're doing your meal prep on Sunday and you only had enough food until Tuesday, then make sure you're planning something for Wednesday. So if it's that frozen meal that's in the freezer, make sure Wednesday morning you're taking that freezer meal out, or Tuesday night or whatever.
Dr. Philip Oubre, MD (06:21):
So planning ahead and at least understanding what's going to happen that week. There's a quote there. If you don't plan to succeed, you plan to fail, or something like that.
Aubree Steen, FNTP (06:29):
Dr. Philip Oubre, MD (06:30):
Sounded good. That was right off the top. I'm probably wrong on that. But so do we have anything else on simple quickness? Use Google, guys. And so we gave you some tips, look for sheet pan meals, look for air fryer, look for instant pot meals. All that stuff is designed to make food easy and not every meal needs to be a winner. It just needs to be functional most of the time.
Aubree Steen, FNTP (06:52):
Right. And I mean, one little quick thing is that, if you really are super tired and have no food at home, don't want to cook, don't want to order. Stop by Whole Foods. They have organic rotisserie chickens. They have a whole case of already-cooked veggies on there. Easy to go in there, pop it in the oven for two seconds and you're good to go.
Dr. Philip Oubre, MD (07:06):
Aubree Steen, FNTP (07:07):
Dr. Philip Oubre, MD (07:07):
All right guys. So subscribe to our channel, like us, and of course, check out those nutrition courses online if you want to learn more about how to eat healthy and get better. So we'll see you next time.