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

6/15/2018 1 Comment

Pan-fried tilapia

Healing mushrooms and spices really jazz up tilapia’s gentle flavor.

Picture
Photo by Mallory Dash (CC BY-ND 2.0)
This dish cooks up fairly quickly and is great for a filling, yet light meal. Mushrooms have many health benefits, including supporting the immune system and protection against cardiovascular disease. The Chinese have long revered Shiitake mushrooms for their medicinal properties. They are a strong source of iron and are rich in B-vitamins, which have been shown to support brain health. Additionally, they contain an abundant source of manganese, selenium, copper and zinc.
Prep
1 pound shiitake mushrooms
3 limes
2 shallots
2 cloves garlic
1 cup cilantro
2 teaspoons salt
4 tilapia fillets

Prep mushrooms by wiping clean and slicing thinly.  Juice two limes and slice the other into wedges. Peel and thinly slice shallot. Peel and press or mince garlic. Roughly chop cilantro.
 
Mix salt and lime juice, pour over tilapia.

Fish
3 tablespoons coconut oil
2 teaspoon chile powder
1 teaspoon pepper

In a skillet, heat coconut oil and cook fish over medium heat 2-3 minutes on each side. Remove from pan and set aside.
 
Add shiitake mushrooms, shallot, salt, pepper, garlic and chile powder to skillet. Cook for another 2 or 3 minutes, or until mushrooms are soft.

Serve
4 cups mixed baby greens
 
Divide fillets among dishes, top with mushrooms. Serve on a bed of mixed baby greens. Garnish with a slice of lime and cilantro.
 
Preparation: 15 minutes
Serves: 2

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

5/11/2018 0 Comments

Sweet potato chard wraps

For a healthy and satisfying take on tacos, I have added sweet potato and substituted chard for taco shells.

Picture
Photo by Alpha (CC BY-SA 2.0)
Sweet potatoes are prized for their anti-oxidant and anti-inflammatory properties as well as their high levels of beta-carotene, which helps protect cells from damage. Dark, green leafy vegetables, such as chard, contain high levels of B-vitamins, which are vital for maintaining neurologic function. Rich in slow-digesting carbohydrates, protein and fiber, beans are considered a low Glycemic Index (GI) food. This means they help regulate blood sugar levels. Additionally, black beans are a rich source of phytonutrients and flavonoids. 
Prep
1 large shallot
2 cloves of garlic
1 lime
1 can black beans, or 2 cups cooked beans
1 large sweet potato
1 bunch chard
1 avocado
¼ cup cilantro

Peel and finely chop shallot and garlic. Juice lime. Rinse and drain beans.  Grate sweet potato, leaving skin on.  Cut the chard leaves from the stems, set aside. Finely chop chard stems.  Peel, pit and slice avocado. Roughly chop cilantro.

Filling
1 tablespoon coconut oil
2 teaspoons curry powder
½ teaspoon turmeric
2 teaspoons cumin
½ teaspoon chili powder (optional)
Salt and pepper to taste
½ cup water

Sauté garlic and shallot in coconut oil until shallot is soft. Add spices and sauté a few minutes longer, stirring constantly.
 
Add sweet potatoes, chard stems, lime juice and water; cover and simmer until sweet potatoes are nearly done, adding more water if necessary and stirring occasionally. Add in black beans and continue to cook until beans are warm and liquid is gone.

Wraps
Rinse chard leaves, but don’t dry them.
 
Heat a dry skillet, place leaves individually or a few at a time on skillet and cover. They will steam with the water left on the leaves from rinsing. Watch them carefully; it only takes about a minute!

Serve
Wrap a few spoonsful of the filling in each leaf. Garnish with avocado and cilantro.
 
Preparation: 30 minutes
Serves: 4

0 Comments

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

1/13/2017 0 Comments

Coconut Ginger Salmon Soup

This gingery salmon soup is bright and rich—a perfect follow-up to a day outdoors.

Picture
Or, make it ahead of time and take some along in a thermos. Wild Alaskan salmon is an abundant source of Omega 3 fatty acids. Healing herbs are a perfect accompaniment to salmon’s Omega 3 fatty acids. This is a tasty way to prepare salmon, particularly for those who have not yet learned to appreciate salmon’s many charms.

Shopping tip
When purchasing fresh salmon, ask your fishmonger to debone and remove skin for you.

Prep salmon
1 pound wild salmon
1 teaspoon Himalayan salt

If not already done, prep salmon by deboning and removing skin. Season with 1 teaspoon salt, and cut into 1 inch cubes. Refrigerate for 30 minutes while preparing the soup.

Prep soup
3 shallots, chopped
1 tablespoon butter
4 cups chicken stock
2 cans coconut milk
1 inch ginger, grated
2 stalks fresh lemon grass
½ teaspoon red curry paste
½ teaspoon fish sauce
1 teaspoon Himalayan salt
4 ounces rice noodles
1 bunch baby bok choy, chopped

In a dutch oven or soup pot, sauté shallots in 1 tablespoon butter until translucent. Add stock, coconut milk, ginger, lemon grass, curry paste, fish sauce and salt. Bring to a boil over medium heat, cook for 20 minutes. Decrease heat to low and simmer for another 5 minutes.

Increase heat to medium, add salmon and simmer for 5 minutes. Add rice noodles and baby bok choy and continue simmering until rice noodles are cooked, approximately 5 minutes.

Serve
1 lime, cut into wedges
2 tablespoons cilantro, chopped
 
Ladle into bowls, garnish with cilantro and lime wedges.
 
Preparation: 60 minutes
Serves: 4

0 Comments

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