Francie Healey
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Recipes

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

7/6/2018 1 Comment

Jicama lettuce wraps

Reminiscent of tabouli, this bright, light wrap filling is delicious as a side salad on its own, or wrapped in lettuce leaves.

Picture
Photo by Forest and Kim Starr (CC BY 2.0)
Jicama, also known as yam bean or Mexican water chestnut, is a crispy, lightly sweet taproot vegetable. Full of phytonutrients, jicama offers fiber, antioxidants, vitamins and minerals. It is rich in vitamin C, B-complex vitamins, and magnesium, copper, iron and manganese. Jicama supports many of the body’s system such as digestion, immune system, blood pressure and circulation.
Prep
¼ cup pumpkin seeds
1 tablespoon fresh mint
1 bunch parsley
1 bunch radishes
½ pound jicama
2 carrots
1 cucumber
1 large avocado
8 kalamata olives
½ lemon

Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
 
Finely chop mint, parsley and radishes. Peel and finely chop jicama. Seed and dice cucumber. Peel, pit and dice avocado. Pin and mince olives. Juice lemon.

Dressing
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
½ teaspoon Himalayan sea salt

In a small bowl, whisk together olive oil, vinegar, lemon juice and salt.

Assemble
1 teaspoon cumin
⅓  cup goat cheese crumbles (optional)
½ teaspoon ground black pepper
 
Combine pumpkin seeds, cumin, cheese, veggies, olives and mint in a large bowl, mix well. Toss with dressing. Let sit 15 minutes or more prior to serving.

Serve
Romaine or another lettuce
 
Spoon jicama mixture into lettuce leaves and roll.
 
Preparation: 20 minutes active, plus 15 minutes to set
Serves: 4

1 Comment

6/8/2018 0 Comments

Herbed brown rice medley

This is a complex, interesting dish.

Picture
Photo by Arria Belli (CC BY-SA 2.0)
Visually stunning, it also provides a wealth of textures and health benefits. Brown rice is rich in manganese, which is a powerful antioxidant. Manganese also helps in the synthesis of fatty acids, which are critical for a healthy nervous system. For those who are avoiding grains, feel free to substitute roasted sweet potato or a winter squash of your choice. Pumpkin seeds are a fantastic source of zinc, which supports immune function and skin health.
Prep
1 cup brown rice
1½ cups vegetable broth
¼ cup pumpkin seeds
⅓ cup cilantro
1 cup spinach
1 clove garlic
½ cup celery
½ lemon
 
Cook rice in a medium saucepan with broth, according to package instructions. Allow to cool.
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
 
Finely chop cilantro, spinach and garlic. Slice celery and lemon.

Assemble
3 tablespoon extra-virgin olive oil
1 tablespoon walnut oil
½ teaspoon salt
½ teaspoon ground pepper
¼ cup feta cheese
¼ cup dried cranberries

In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in rice. Sprinkle with feta and cranberries. Toss again right before serving.

Serve
Serve with a squeeze of lemon.
 
Preparation: 45 minutes
Serves: 4

0 Comments

2/10/2017 0 Comments

Salmon with Lemon Relish

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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
0 Comments

1/27/2017 2 Comments

Kale and Beet Salad

This dazzling salad is a big hit with guests and at potlucks.

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It’s bright, colorful and utterly appealing. For added flair, consider slicing the beets or cutting them into fine matchsticks. Beets are mighty, yet humble root vegetables. They contain powerful antioxidants and anti-inflammatories. Like other cruciferous vegetables, kale has a high concentration of the antioxidants carotenoids and flavonoids, which have been shown to prevent cancer. Kale is also an excellent source of vitamin K, which is a critical nutrient in supporting the body’s inflammatory process. This is a wonderful salad for any point along your journey to better health. 
Prep
½ cup pumpkin seeds
1 bunch kale
1 large golden beet
1 large red beet
½ red onion
2 tablespoons fresh dill
1 clove garlic
½ lemon
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring frequently. Separate kale leaves from stems, slice leaves and stems. Peel and dice beets.  Chop red onion and dill. Mince or finely slice garlic. Juice lemon to make 1 tablespoon juice.

Marinade
Himalayan salt
Freshly ground black pepper
3 tablespoons red wine vinegar

Place kale, beets and onion in a large mixing bowl and season liberally with salt and pepper. Mix and top with the vinegar. Set aside. (This can be done up to a couple hours in advance.)

Salad
6 tablespoons extra virgin olive oil
½ cup crumbled feta

Whisk together the oil, garlic, dill, lemon juice. Toss the oil mixture with the kale, beets and onion. Add feta and pumpkin seeds. Mix and serve.

Serve
Serve salad topped with feta and pumpkin seeds
 
Preparation: 20 minutes
Serves: 4
2 Comments

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