Francie Healey
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Recipes

9/14/2018 2 Comments

Egg cups

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

2 Comments

7/13/2018 1 Comment

Sweet potato and Brussels sprout hash

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

6/1/2018 1 Comment

Poached Egg Bowl

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

12/30/2016 2 Comments

Almond Baked Chicken

Picture
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
2 Comments

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