Francie Healey - Recipes

Spinach Mushroom Frittata

2/17/2017

I like eggs and the protein they provide, but I’ve gotten a bit tired of them. I find this dish more interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties. You will notice red potatoes in this recipe. While I don’t often use potatoes, as they are members of the nightshade family, I do eat them occasionally. Depending on your sensitivity, you may want to consider using potatoes sparingly or leaving them out entirely.

Salmon with Lemon Relish

2/10/2017

This is a lovely way to prepare salmon, the pan of water creates a moist environment, and the low baking temperature allows the salmon to cook slowly, virtually ensuring success. The lemon relish is a tasty complement to salmon’s natural sweetness. Salmon is prized for its high levels of Omega 3 fatty acids, but it has many other benefits as well. Salmon has bioactive peptides that provide support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract. Salmon is rich in vitamins D, B3, B6 and the minerals selenium and phosphorus, as well as protein.

Pumpkin Walnut Pancakes

2/3/2017

Pancakes are always a big hit with guests and children. Additionally, they store well and can be made ahead for an easy weekday breakfast. But don’t underestimate the potential of pancakes for dinner! Alongside your favorite steamed veggies, or a light soup, these pancakes make a satisfying dinner. These pancakes are packed with omega 3 fatty acids. For a twist, try using another winter squash in place of the pumpkin. Simply cut the squash in half, seed, and spread coconut oil or butter on the cooked half, then bake, cut side down on a baking dish at 350° for 45 minutes. Spoon out the flesh and mash or blend and use in place of the pumpkin puree.

Kale and Beet Salad

1/27/2017

This dazzling salad is a big hit with guests and at potlucks. It’s bright, colorful and utterly appealing. For added flair, consider slicing the beets or cutting them into fine matchsticks. Beets are mighty, yet humble root vegetables. They contain powerful antioxidants and anti-inflammatories. Like other cruciferous vegetables, kale has a high concentration of the antioxidants carotenoids and flavonoids, which have been shown to prevent cancer. Kale is also an excellent source of vitamin K, which is a critical nutrient in supporting the body’s inflammatory process. This is a wonderful salad for any point along your journey to better health.

Festival Chicken Stir-Fry

1/20/2017

The secret to a good stir-fry is to be prepared with all of the ingredients chopped and measured and at the ready when you begin heating the oil. This recipe uses pre-cooked chicken, so you don’t have to worry about timing the cooking of the raw meat. I like stir-frys because they are an easy way to incorporate beneficial spices that taste good. Plus, kids like it and it makes for great leftovers. Coconut aminos are a product made from the sap of the coconut tree. They are a sustainable, soy-free alternative to soy sauce for those who prefer to avoid soy. This recipe is packed full of turmeric, which is a potent anti-inflammatory. It has been used in Chinese and Indian medicine for centuries, and growing evidence demonstrates that turmeric offers protection against neurodegenerative diseases.

Coconut Ginger Salmon Soup

1/13/2017

This gingery salmon soup is bright and rich—a perfect follow-up to a day outdoors. Or, make it ahead of time and take some along in a thermos. Wild Alaskan salmon is an abundant source of Omega 3 fatty acids. Healing herbs are a perfect accompaniment to salmon’s Omega 3 fatty acids. This is a tasty way to prepare salmon, particularly for those who have not yet learned to appreciate salmon’s many charms.

Butternut Squash Curry

1/6/2017

This is a mellow, yet pleasing curry

This gentle curry is a sweet combination of sweet and mild heat. In addition to balancing the squash’s natural sweetness, the curry paste provides antioxidants and cancer-fighting benefits. If you prefer a more robust curry taste, feel free substitute with a stronger curry paste. Winter squash, such as butternut, provides many vitamins and minerals such as B vitamins, potassium and magnesium, as well as Omega 3 and fiber.

Almond Baked Chicken

12/30/2016

Image source: Flickr user preppybyday

This is a great dish to make with children. Younger kids love dipping the chicken pieces in egg and the flour mix, while older kids can practice their knife skills with the vegetables. Feel free to substitute veggies that your family enjoys. Generally, roasting is a wonderful way to introduce new veggies, as roasting intensifies the natural sweetness of many vegetables. Almond flour is lovely in this dish, in addition to the many health benefits of almonds; it creates a satisfying crunchy crust for the baked chicken. Almonds are excellent sources of biotin, vitamin E, manganese and copper. These vitamins and minerals help your body to lower LDL cholesterol. Coconut milk makes a fine substitute for eggs if you so desire.

Prep
2 pounds boneless, skinless chicken breast
2 eggs
3-4 sprigs fresh thyme
4 carrots
1 shallot
4 cloves garlic
handful fresh green beans or asparagus
3 tablespoons coconut oil
½ teaspoon salt
½ teaspoon pepper

Preheat oven to 350°. Prepare the baking dish for the chicken by lining it with aluminum foil and placing a rack in the dish, set aside.

Slice shallot and carrots, peel garlic cloves. Toss carrots, shallot, garlic and green beans or asparagus with coconut oil and place in another baking dish. Sprinkle with salt and pepper.

Slice chicken breast into strips. Pluck leaves from thyme.

Lightly beat eggs in a small bowl.

Coat
1½ cup almond flour
1½ teaspoons coarse sea salt
1 teaspoon black pepper
½ teaspoon dried sage
1 teaspoon turmeric
¼ teaspoon garlic powder

Mix thyme leaves along with almond flour, sea salt, pepper, sage, turmeric and garlic powder in a small bowl.

Dip the chicken pieces individually into the eggs, and then coat them with the almond flour mixture. Place on baking rack.

Bake
Once all the pieces are coated, place the chicken in the oven and bake for 45 minutes, or until the chicken reaches an internal temperature of 165°, turning midway through. When the chicken has been baking for 15 minutes or so, add the veggies to the oven, continue baking along with the chicken, stirring occasionally.

Serve
Serve roasted veggies along with the chicken strips.

Preparation: 60 minutes
Serves: 4

Avocado and Watercress Salad

12/30/2016

Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.

This lovely, bright salad is a great introduction to the peppery and lovely watercress. Watercress is a humble, cruciferous, aquatic green leafy vegetable eaten since ancient times. Long considered food for the lower classes, it has only recently regained popularity due to hits high nutritional value. Watercress provides numerous health benefits, including cancer prevention, lowering blood pressure and healthy bone support. It is rich in vitamins and minerals such as vitamin C, iron, calcium and folate. Among other benefits, an increase in folate consumption has been shown to improve cognition and verbal fluency – good news for prevention of cognitive decline!