Francie Healey
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Recipes

11/2/2018 1 Comment

Harvest kuri curry

This tasty curry features red kuri, a beautiful winter squash.

PicturePhoto by Mike Haller (CC BY 2.0)
If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.  

Prep
½ cup coconut, shredded
1 medium red kuri squash
1 tablespoon coconut oil
1 sweet onion
2 cloves garlic
2” fresh ginger
3 cups cauliflower
2 cups kale
1 lime
quinoa

Preheat oven to 350°. Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.
 
Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.
 
While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.
 
Following package instructions, make enough quinoa for 4 servings.

Curry
2 tablespoons coconut oil
2 teaspoon coriander, ground
½ teaspoon salt
1 teaspoon turmeric
1 teaspoon mustard, ground
1 teaspoon chile powder, ground
½ teaspoon cayenne, or to taste
½ teaspoon cumin
¼ teaspoon cardamon
2 cups chicken broth
1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.
 
When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.
 
Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

1 Comment

7/20/2018 0 Comments

Down-to-earth beet soup

Beets are a naturally sweet root vegetable that are packed with vitamins and minerals.

PicturePhoto by Dani Nofal (CC BY 2.0)
They are a good source of vitamin B and iron. Beets are a source of betalains, which have been shown to provide antioxidant, anti-inflammatory and detoxification support. B-vitamins have been shown to prevent brain atrophy. This soup is a delicious way to introduce beets into your family’s repertoire. Beet’s bright pigment can stain, so be careful!





Prep

6 large beets
2 shallots, finely chopped
½ inch fresh ginger, grated
2 limes, juiced
 
To roast beets, preheat oven to 350°.
 
Wash beets gently to leave skin in place. Trim, leaving an inch or so of the stem and taproot.  Place in a baking dish with about ½ cup water, cover and bake until soft, about 45 minutes. Allow to cool slightly, rub skin off and dice.
 
Peel and finely chop shallots. Grate ginger. Juice limes.

Soup
1 teaspoon cumin, ground
1 teaspoon coconut oil
1 quart (32 oz., or 4 cups) chicken or vegetable stock
1 15-oz. can coconut milk
2 tablespoons cilantro

 
Sauté shallots, cumin and ginger in coconut oil in a large soup pot over medium heat. When shallots are soft, add beets and stock. Bring to a boil, then reduce heat and simmer 5 minutes. Let cool slightly, then use an immersion blender or transfer to a blender to puree. Stir in coconut milk and lime juice.

Serve
Ladle into bowls, garnish with cilantro.
 
Preparation:
10 minutes, plus 45 for roasting
Serves: 4


0 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

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

5/4/2018 1 Comment

Beef stir-fry

Have you ever eaten a cooked radish?

Picture
Photo by jules (CC BY 2.0)
They are a surprising addition to this stir-fry, which also uses the often-overlooked radish greens. As members of the cruciferous vegetable family, radishes protect against cancer by providing phytonutrients, fiber, vitamins and minerals. The sweetness of the onion is a nice balance to the peppery radishes. Stir-frys are great, because they are unendingly versatile and cook up rather quickly. Chopping the veggies can take some time, but if you plan ahead you can chop extra veggies for another meal, and keep them in the fridge ready for stir-fry any time!
Prep
2 cups sprouted rice or quinoa
1 bunch radishes
½ inch fresh ginger
2 cloves garlic
½ cup yellow onion
½ pound sirloin
½ teaspoon curry powder
⅛ teaspoon Himalayan salt
⅛ teaspoon black pepper
½ teaspoon turmeric

Cook rice or quinoa according to package directions.
 
Cut radishes into quarters or eights if they are large. Save greens, rinse well and set aside. Peel and thinly slice ginger and garlic. Finely chop onion. Thinly slice sirloin.
 
In a medium bowl, mix curry powder, salt, pepper and turmeric. Toss with sirloin, mix well to coat evenly.

Stir-fry
2 tablespoons butter
1 tablespoon honey
2 tablespoon tamari
1 tablespoon balsamic vinegar
1 cup snow peas
¼ teaspoon salt
 
Heat 1 tablespoon butter in a large skillet over medium-high heat. Add sirloin in an even layer and cook, undisturbed, until browned on bottom, about 1 minute. Flip and cook for an additional 30 seconds. Remove from skillet and set aside.
 
Add another tablespoon butter to skillet, reduce heat to low and cook ginger, garlic, onion and radishes, stirring frequently, until onion is soft, about 6 minutes. Add 1 tablespoon honey and increase heat to medium; cook until radishes are glazed, about 2 minutes. Add tamari and balsamic vinegar and simmer until thickened, about two minutes.  Add radish greens, snow peas and ¼ teaspoon salt. Continue to cook, stirring frequently, until greens are wilted. Toss in beef to rewarm.

Serve 
Serve over a bed of sprouted rice or quinoa.
 
Preparation: 30 minutes
Serves: 4

1 Comment

4/27/2018 0 Comments

Zesty chicken patties

“A delightful retreat from the bland chicken patties of yesterday.”

Picture
Photo by mcflygoes88mph (CC BY-ND 2.0)
Replete with antioxidants and anti-inflammatories, zesty chicken patties are filled with healing properties that will satisfy even the most discerning of palates. They are bright, colorful and pack a tasty punch. Make a big batch on the weekend for a week’s worth of easy lunches. Rolling the patties in hemp seeds provides a visual and textural surprise, as well as an added dose of Omega 3.
Prep
2 garlic cloves
⅔ cup cilantro
3 green onions
1 teaspoon fresh ginger

Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger.

Patties
1 pound ground chicken
1 teaspoon red chile powder (or to taste)
1 teaspoon fish sauce
½ teaspoon Himalayan salt
½ teaspoon pepper
½ lime
½ teaspoon turmeric
2 tablespoon coconut oil
2 tablespoon hemp seeds

Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds.
 
Grill
Sauté or grill about 8 minutes on each side, or until done.
 
Serve
Mixed salad greens

Serve over a bed of your favorite greens
 
Preparation: 15 minutes
Serves: 4
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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