Francie Healey
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Recipes

11/23/2018 1 Comment

Spaghetti squash and ruby red beet sauce

Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash.

PicturePhoto by Simon Huntley (CC BY 2.0)
Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.


Prep
1 spaghetti squash
1 tablespoon coconut oil
1 medium shallot
4 cloves garlic
2 medium beets
½ cup cauliflower
2 carrots
½ cup fresh basil

Preheat oven to 350°.
 
Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.
 
Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce
1 tablespoon coconut oil
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1½ cup vegetable broth
½ cup coconut milk
1 teaspoon Himalayan salt
 
Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.
 
Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
 
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.
 
Preparation: 1 hour
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

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

5/11/2018 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

2/17/2017 1 Comment

Spinach Mushroom Frittata

I like eggs and the protein they provide

Picture
I find this dish interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties. You will notice red potatoes in this recipe. While I don’t often use potatoes, as they are members of the nightshade family, I do eat them occasionally. Depending on your sensitivity, you may want to consider using potatoes sparingly or leaving them out entirely. 
​
Prep
1 large shallot
1 tablespoon cilantro or parsley
1½ cups shiitake or other mushrooms
2 cups fresh spinach
3–4 medium red potatoes
 
Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice potatoes.

Frittata
8 eggs
½ cup grated Parmesan cheese
½ teaspoon turmeric
½ teaspoon salt
6 tablespoons extra-virgin olive oil
2 tablespoons vegetable or chicken broth

Beat together eggs, cheese, turmeric, and salt. Set aside.
 
In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture.
 
In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread red potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm.

Serve
When done, run rubber spatula around edge of frittata, cut in wedges, and serve.
 
Preparation: 45 minutes
Serves: 4


1 Comment

2/10/2017 0 Comments

Salmon with Lemon Relish

Picture
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

1/20/2017 1 Comment

Festival Chicken Stir-Fry

The secret to a good stir-fry is preparation! 

Picture
Have all of the ingredients chopped and measured and at the ready when you begin heating the oil. This recipe uses pre-cooked chicken, so you don’t have to worry about timing the cooking of the raw meat. I like stir-frys because they are an easy way to incorporate beneficial spices that taste good. Plus, kids like it and it makes for great leftovers.  Coconut aminos are a product made from the sap of the coconut tree. They are a sustainable, soy-free alternative to soy sauce for those who prefer to avoid soy. This recipe is packed full of turmeric, which is a potent anti-inflammatory. It has been used in Chinese and Indian medicine for centuries, and growing evidence demonstrates that turmeric offers protection against neurodegenerative diseases.

Prep
Sprouted rice or quinoa
1 shallot
2 cups shiitake mushrooms
2 cups broccoli florets
3 large carrots
6 cloves garlic
1½ inch piece ginger
2 cups chicken, cooked
1 lime

Cook quinoa or rice according to package directions, to make 2 cups cooked grains.
 
Finely chop shallots. Roughly chop mushrooms, and broccoli. Thinly slice carrots. Mince or finely chop garlic, grate ginger. Shred or roughly chop chicken meat. Slice lime into wedges.

Stir-fry
2 tablespoons coconut oil
½ cup coconut aminos
½ teaspoon Himalayan salt
1 tablespoon turmeric
½ cup sugar snap peas

Heat coconut oil in a wok or large skillet. Add shallots and cook 1 minute, stirring frequently. Add mushrooms; cook 2 minutes, stirring frequently. Add garlic and ginger, then carrots and broccoli; cook 3 minutes, stirring frequently. Stir in coconut aminos, salt and turmeric. Add peas and chicken; cook long enough to warm chicken.

Serve
Serve over rice or quinoa with lime wedges.
 
Preparation: 45 minutes
Serves: 4
1 Comment

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

1/6/2017 0 Comments

Butternut Squash Curry

This is a mellow, yet pleasing curry
Picture
This gentle curry is a sweet combination of sweet and mild heat. In addition to balancing the squash’s natural sweetness, the curry paste provides antioxidants and cancer-fighting benefits. If you prefer a more robust curry taste, feel free substitute with a stronger curry paste. Winter squash, such as butternut, provides many vitamins and minerals such as B vitamins, potassium and magnesium, as well as Omega 3 and fiber. 

Prep
1 cup shallot, finely chopped
2 cloves garlic, thinly sliced
2 pound butternut squash
1 can chickpeas
½ cup cilantro
2 cups quinoa
 
Peel and slice shallot and garlic. Peel and remove seeds from one large butternut squash, chop into bite-sized chunks. Rinse and drain one can chickpeas. Chop cilantro.
 
Cook quinoa according to package instructions.

Curry
1 tablespoon coconut oil
1 can coconut milk
3 tablespoons mild curry paste, or more to taste
1 teaspoon salt
 
In a large pot over medium heat, melt coconut oil. Add shallot and garlic and cook, stirring frequently, until shallot is soft, about 3 minutes. Add coconut milk, curry paste and salt, bring to a boil. Add squash, return to boil.
 
Reduce heat and simmer, uncovered, 15 minutes or until squash is tender. Stir in chickpeas and cilantro, continue to cook until warmed through.

Serve
1 lime

Slice lime into wedges; serve curry with a squeeze of lime over a bed of quinoa.
 
Preparation: 30 minutes
Serves: 4
0 Comments
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