Recipes

2/17/2017 1 Comment

Spinach Mushroom Frittata

I like eggs and the protein they provide

I find this dish 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.

Prep
1 large shallot
1 tablespoon cilantro or parsley
1½ cups shiitake or other mushrooms
2 cups fresh spinach
3–4 medium red potatoes

Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice potatoes.

Frittata
8 eggs
½ cup grated Parmesan cheese
½ teaspoon turmeric
½ teaspoon salt
6 tablespoons extra-virgin olive oil
2 tablespoons vegetable or chicken broth

Beat together eggs, cheese, turmeric, and salt. Set aside.

In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture.

In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread red potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm.

Serve
When done, run rubber spatula around edge of frittata, cut in wedges, and serve.

Preparation: 45 minutes
Serves: 4

1 Comment

2/10/2017 0 Comments

Salmon with Lemon Relish

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.

Prep
1 medium shallot, minced
1 tablespoon champagne vinegar
½ teaspoon Himalayan salt
2 lemons
sprouted brown rice

Peel and mince shallot, mix with vinegar and salt, set aside. Slice lemons into sixteenths and remove core and seeds. Slice wedges into very thin triangles.

Make sprouted brown rice according to package directions, enough for four servings.

Preheat oven to 200°.

Salmon
2 pounds salmon filet
¼ cup olive oil
1 teaspoon Himalayan salt
1 teaspoon freshly ground pepper

Place a baking dish with water in the lowest rack of the oven. Rub salmon with oil and sprinkle with salt and pepper. Place on a baking sheet and bake, uncovered, 45 minutes to an hour, or until the fish is firm to the touch and juices start to bead on the surface.

Relish
¼ cup olive oil
2 tablespoons chopped cilantro
¼ teaspoon freshly ground pepper

Add lemons, olive oil, cilantro and pepper to the shallot mixture. Mix well and refrigerate until salmon is done.

Serve
4 cups mixed greens

Serve salmon on a bed of mixed greens, with a side of sprouted brown rice and a heaping spoonful of relish.

Preparation: 15 minutes active plus 1 hour to bake
Serves: 4

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2/3/2017 1 Comment

Pumpkin Walnut Pancakes

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.

Prep
½ cup walnuts

Chop walnuts.

Heat a pancake griddle to medium, or 350°.

Pancakes
½ cup almond flour
2 tablespoons coconut flour
1 tablespoon chia seeds
⅛ teaspoon salt
2 teaspoon cinnamon
½ teaspoon ginger, ground
½ teaspoon nutmeg, ground
¼ teaspoon baking soda
½ cup pumpkin puree
3 eggs
2 tablespoons maple syrup
½ teaspoon vanilla extract
coconut oil for cooking pancakes

Combine dry ingredients in a bowl. Whisk together wet ingredients in a small bowl. Add wet to dry ingredients, stirring just long enough to mix. Some lumps will remain in the batter.

Add enough coconut oil to the pan to grease the center.

Pour batter in approximately ¼ cupsful onto pan and spread out into pancake shape (the batter will be a bit thick and need some help to form a circle)

Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second side. Repeat with remaining batter, adding more coconut oil to the pan as needed

Serve
Serve along with slices of your favorite fruit and pure maple syrup or applesauce.

Preparation: 45 minutes
Serves: 4