Francie Healey
  • Home
  • About
  • Eat To Beat Alzheimer's
  • Resources
  • Recipes
  • Appearances
    • Book Francie
    • Media Kit
  • Blog
  • Contact
  • Children's Health

Recipes

Egg cups

9/14/2018

1 Comment

 

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

1 Comment

Pan-fried tilapia

6/15/2018

1 Comment

 

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

Spinach Mushroom Frittata

2/17/2017

1 Comment

 

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

Festival Chicken Stir-Fry

1/20/2017

1 Comment

 

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

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    February 2017
    January 2017
    December 2016

    Categories

    All
    Almond Flour
    Almonds
    Anti-Cancer
    Anti Inflammatory
    Anti-inflammatory
    Antioxidants
    Apple Cider Vinegar
    Asparagus
    Avocado
    Baby Greens
    Baking Soda
    Balsamic Vinegar
    Beef
    Beet
    Black Beans
    Bok Choy
    Breakfast
    Broccoli
    Brown Rice
    Brunch
    Burgers
    Butternut Squash
    Carrot
    Carrots
    Celery
    Champagne Vinegar
    Chard
    Cheese
    Chia
    Chicken
    Chile Powder
    Chili Powder
    Chocolate
    Cilantro
    Cinnamon
    Cliantro
    Coconut
    Coconut Aminos
    Coconut Flour
    Coconut Milk
    Coconut Oil
    Company
    Cranberries
    Cucumber
    Cumin
    Curry
    Curry Powder
    Dates
    Dijon
    Dill
    Dinner
    Easy
    Edamame
    Egg
    Eggs
    Feta
    Fish
    Fish Sauce
    Frittata
    Garlic
    Ginger
    Goat Cheese
    Golden Beet
    Green Beans
    Green Onio
    Grill
    Hemp Seeds
    Honey
    Jicama
    Kalamata Olives
    Kale
    Kids
    Lemon
    Lemon Grass
    Lettuce
    Lime
    Lunch
    Maple Syrup
    Mild Curry Paste
    Mint
    Mixed Greens
    Mushroom
    Mushrooms
    Nutmeg
    Oats
    Olives
    Omega 3
    Onion
    On-the-go
    Pancakes
    Parmesan Cheese
    Parsley
    Patties
    Pomegranate
    Potato
    Pumkin Seeds
    Pumpkin Seed
    Quinoa
    Radish
    Radishes
    Recipe
    Red Beet
    Red Chile Powder
    Red Curry Paste
    Red Onion
    Red Potato
    Red Wine Vinegar
    Rice
    Rice Noodles
    Rice Vinegar
    Romaine
    Sage
    Salad
    Salad Greens
    Salmon
    Shallot
    Shiitake
    Sirloin
    Snack
    Snow Peas
    Soup
    Spinach
    Sprouted Rice
    Stir-fry
    Sugar Snap Peas
    Sunflower Seeds
    Sweet Onion
    Sweet Potato
    Sweet Potatoes
    Swiss Chard
    Tamari
    Tilapia
    Turmeric
    Vanilla
    Vegetable Broth
    Vinegar
    Vitamins
    Walnut Oil
    Watercess
    Watercress
    White Vinegar
    Winter Squash
    Yellow-onion

    RSS Feed

Copyright 2016-2018, Francie Healey
​Site Design by Artotems Co.
  • Home
  • About
  • Eat To Beat Alzheimer's
  • Resources
  • Recipes
  • Appearances
    • Book Francie
    • Media Kit
  • Blog
  • Contact
  • Children's Health