Francie Healey
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Recipes

Egg cups

9/14/2018

1 Comment

 

Is the morning egg routine a little boring?

Picture
Photo by Jennifer C. (CC BY 2.0)
Try the simple act of baking your eggs in muffin tins, not only is it a nice diversion, they are also portable for a nice picnic or snack on the go. These egg cups are packed with vitamins and minerals, featuring kale and shiitake mushrooms. Kale has been extensively studied for its role in cancer prevention, it also has antioxidant and anti-inflammatory nutrients, as well as vitamins such as K, A and C and minerals such as manganese and copper. Shiitake mushrooms have been used medicinally in Asia for 6000 years, and are only recently becoming known in the west for their abundant benefits. They are a great non-animal source of iron, as well as pantothenic acid (vitamin B5) and selenium. 
Prep
1 yellow onion
3 cups shiitake mushrooms
2 leaves kale
2 cloves garlic
 
Finely chop onion, mushrooms and kale.  Peel and press or mince garlic.

Sauté
1 teaspoon turmeric
½ teaspoon thyme, dried
½ teaspoon oregano
1 teaspoon salt
1 teaspoon freshly ground pepper
1 tablespoon olive oil
1 tablespoon butter

In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.

Bake
10 eggs
½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese among tins. Bake for 12 minutes at 400°.

Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6

1 Comment

Nourishing smoothie

7/27/2018

1 Comment

 

This smoothie makes a nourishing and energizing snack rich in vitamins, antioxidants, and fiber—and my family likes it.

PicturePhoto by Andrea Parrish - Geyer (CC BY-ND 2.0)
Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
 
2 ripe bananas
½ can (7 oz.) coconut milk or milk of choice
1 cup plain kefir (easily digestible) or plain yogurt
2 tablespoons almond butter
1 tablespoon ground flaxseed or chia seeds
1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
2 cups ice
 
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.
 
Preparation: 10 minutes
Serves: 2

1 Comment

Sweet potato and Brussels sprout hash

7/13/2018

1 Comment

 

A favorite for Sunday brunch, this dish reheats well and is a good choice for a do-ahead weekday breakfast.

Picture
Photo by Meal Makeover Moms (CC BY-ND 2.0)
Rosemary, reminiscent of evergreen trees, is prized for its anti-inflammatory properties and its power to aid digestion. Hash is also a good way to introduce Brussels sprouts to those eaters that may be unfamiliar with the myriad benefits of this lovely cruciferous vegetable. Like other members of the Brassica family, Brussels sprouts have anti-inflammatory and antioxidant properties. You may be surprised to learn that Brussels sprouts are also high in Omega 3 fatty acids.
Prep
3 eggs
2 sprigs rosemary
1 bunch green onions
½ pound Brussels sprouts
2 portabella mushrooms
2 cloves garlic
2 inches fresh ginger
1 sweet potato
1 lemon

Separate eggs, set aside. Stem rosemary, and chop. Chop green onions, Brussels sprouts and mushrooms. Mince or press garlic. Press ginger. Peel and dice sweet potato. Juice lemon.

Sauce
5 tablespoons butter
1 tablespoon turmeric
 
Melt butter in a small saucepan over medium heat. Add rosemary and turmeric, cook for a minute or two. Remove from heat and set aside.
 
To prepare the sauce, combine egg yolks with ¼ cup of water and lemon juice in the top part of the double boiler or a small bowl that will fit over the saucepan of simmering water. Whisk mixture for several minutes, until it begins to thicken. Slowly add butter mixture and continue to whisk until well mixed and sauce is thickened. Remove from heat and set aside.

Hash
4 eggs
2 tablespoons coconut oil
2 teaspoons pepper
½ teaspoon salt

 
Sauté onions, garlic and ginger in a skillet over medium heat. While onions are cooking, heat 2 inches water in a small saucepan or double boiler until simmering.
 
When onions are soft, add sweet potatoes and ¼ cup water. Cover and cook a further 8–10 minutes, stirring frequently. When sweet potatoes are soft, add Brussels sprouts and portabella and cook 4–5 minutes longer, stirring frequently. Season with salt and pepper.
 
Prepare eggs as desired; if scrambling, mix in separated whites to avoid waste.

Serve
Divide hash among plates; serve each with an egg and sauce.
 
Preparation: 30 minutes
Serves: 6

1 Comment

Poached Egg Bowl

6/1/2018

1 Comment

 

My poached egg bowl makes a warm and gently nutritious meal.

Picture
Photo by Rob Galloway (CC BY 2.0)
Not just for breakfast, it also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
Prep
quinoa
2 cloves garlic, chopped
1 shallot, chopped
3 cups spinach, chopped
2 carrots
½ inch ginger

Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.

Stovetop
½ tablespoon white vinegar
4 eggs
½ teaspoon salt
¼ teaspoon freshly ground pepper
2 tablespoons coconut oil
¼ teaspoon turmeric
 
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque.
 
Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve.

Serve
Divide quinoa and spinach mixture into bowls, serve with an egg.
 
Preparation: 20 minutes
Serves: 4
1 Comment

Spinach Mushroom Frittata

2/17/2017

1 Comment

 

I like eggs and the protein they provide

Picture
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

Pumpkin Walnut Pancakes

2/3/2017

1 Comment

 

Pancakes are always a big hit with guests and children.

Picture
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
1 Comment

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