Francie Healey
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Recipes

5/25/2018 1 Comment

Sweet potato salad

My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.

Picture
Marco Verch (CC BY 2.0)
Letting the salad set up in the refrigerator for as long as 24 hours prior to serving allows the flavors to mingle perfectly. Cinnamon is one of humanity’s oldest known spices, dating back to at least 2,700 BC. Prized for its medicinal properties in ancient China, it is now used the world over. Cinnamon is an excellent source of manganese, which helps grow strong bones, maintains skin integrity, helps to control blood sugar and protects against free radical damage.
Prep
½ cup frozen edamame
3 pounds sweet potatoes
½ inch ginger
½ lime
½ small red onion
3 stalks celery
¼ cup fresh dill
 
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill. 

Stovetop
In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool.

Dressing
2 tablespoons Dijon mustard
⅛ teaspoon cinnamon
¼ teaspoon Himalayan salt
¼ teaspoon black pepper

Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper.

Salad
Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing. Cover and refrigerate at least two, and up to 24 hours.
 
Preparation: 20 minutes, plus 2 hours to set
Serves: 4

1 Comment

5/18/2018 0 Comments

Energy bars

These energy bars are a perfect take-along treat for those busy days!

Picture
Photo by Philipp Alexander (CC BY 2.0)
They have a lovely amount of sweetness without being sticky or messy. Chia seeds are high in Omega-3 fatty acids. Dates have a lot of fiber and vitamins A and K as well as minerals, such as calcium, iron, and phosphorus. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects.
Prep
½ cup dried dates
 
Chop dates, be careful of the pits!

Bars
2 cups raw almonds
½ cup maple syrup
⅔ cup coconut oil
2 teaspoon vanilla
1 teaspoon Himalayan salt
½ cup sunflower seeds
1 teaspoon cinnamon
½ teaspoon nutmeg
4 cups oats
1 cup shredded coconut
¾ cup sliced almonds
¼ cup chia seeds
⅓ cup dark chocolate chips

Line a 9” x 9” baking pan with wax paper.
 
In a blender or food processor, combine 2 cups raw almonds, maple syrup, coconut oil, vanilla and salt.
 
In a separate bowl, combine remaining ingredients. Stir in almond mixture. Spread into pan and press evenly. Let sit at room temperature, 8–12 hours or overnight. Cut into bars.
 
Preparation: 20 minutes, plus 12 hours inactive.
Serves: 8
0 Comments

2/3/2017 1 Comment

Pumpkin Walnut Pancakes

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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