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Monday, November 17, 2014

Mushroom feta frittata (say that 5 times quickly)


A nice dinner, light and airy or a good brunch. Serve warm or room temperature. Add some fresh sliced tomatoes and a whole wheat roll.

What you need and what to do:

4 TBLS.  extra-virgin olive oil divided
4 green onions, finely chopped
1 cup chopped mixed mushrooms (I used all shitakes but you can use a mix or another yummy kind)
3 crushed and minced garlic cloves
2 tsp. minced fresh thyme, or 1/2 tsp. dried thyme
1 tsp. minced fresh oregano, or 1/2 tsp. dried oregano
1/4 tsp red pepper flakes
1 big handful of fresh spinach
Sea salt and freshly ground pepper
10 large eggs
3 TBLS heavy cream (you can use just milk if you prefer)
4 oz. fresh feta, crumbled *See note at bottom
1/3 cup freshly grated parmesan cheese

In a large oven-safe fry pan over medium-high heat, warm 1 tablespoon of the olive oil. Add the green onions, garlic, mushrooms, thyme, oregano and red pepper flakes, season with salt and pepper, and saute, stirring often, until the mushrooms have released most of their liquid, 5-7 minutes. Remove from the heat and stir in the spinach. Preheat your broiler.

In a bowl, using a fork, beat together the eggs, cream, 1/2 teaspoon salt and 4 or 5 grinds of pepper until blended. Add the mushroom spinach mixture and the goat cheese and set aside.

Wipe out the fry pan, place it over medium-high heat, and warm the remaining 3 tablespoons oil spreading it around to cover the whole bottom of the pan. Pour in the egg mixture, spreading the vegetables in an even layer. As the eggs set around the edges of the pan, lift the edges of the frittata with a spatula and tilt the pan to allow the liquid egg in the center to run underneath. Cook until the eggs are firmly set along the edges but the center is still runny, 10-15 minutes.


Sprinkle the parmesan over the frittata and place under the broiler until the top is set and golden, about 2 minutes. Carefully remove the pan from the broiler letting it cool for about 10 minutes. Cut into wedges and serve warm or at room temperature. Serves 4 to 6. Adapted from Williams-Sonoma

*Note - If you live locally (Buena Vista) and are able to use Jumpin Good Goat Flourissant with Herbes de Provence it's a great addition for this recipe. Otherwise use a good quality feta...

Sunday, November 16, 2014

Coconut flour pancakes

These have a whopping 28 grams of protein in them and 12 grams carbs, and about 100 calories per pancake. Just remember to have your eggs at room temperature.

What you need and what to do:

4 eggs at room temperature
1/2 mashed banana
2 tsp vanilla
1/4 tsp sea salt
1/4 cup coconut flour
1 tsp baking soda

Mix it all in a bowl. Batter will be fragile so make sure they are cooked on the bottom before carefully flipping. Makes 6 pancakes. We topped ours with the rest of the banana, plain Greek yogurt and some cooked honey crisp apples with cinnamon. Feel free to go traditional with maple syrup and butter....recipe from thefatbaldman.com

Tuesday, November 11, 2014

Sausage quinoa stuffed acorn squash

I served these with a meal that included grilled beef steaks, which I don't eat, so I added these and it made for a perfect side for them or whole meal for me. Feel free to change up your sausage to pork, veggie or whatever you want or eliminate it all together. I love the squash and quinoa combo.

What you need and what to do:

2 acorn squash, halved and seeded
3 tablespoons extra-virgin olive oil, divided
½ pound sausage (I used Applegate chicken and apple, it's very mild and was good with these)
½ cup onion, diced
¼ cup celery, finely diced
1 clove garlic, minced
¼ teaspoon red pepper flakes
1 tablespoon fresh thyme, chopped or 2 tsp dried
1 tablespoon fresh rosemary, chopped or 2 tsp dried
½ cup diced apple (I used a honey crisp but a granny smith would be great)
¼ cup dried cranberries
2 cups cooked quinoa
⅓ cup parmesan cheese (don't use the shaky cheese, really, use the good stuff)
2 TBLS piñon nuts (chopped walnuts would also be good)
sea salt and pepper

Preheat oven to 400 degrees F.
Drizzle acorn squash halves with ½ tablespoon olive oil per squash half. I always slice off the bottom of the squash just enough so it will sit flat without rocking on the cookie sheet. Sprinkle with a generous pinch of salt and pepper. Roast for 45 minutes, or until the squash is fork tender.

While the squash is cooking, heat a large sauté pan with 1 tablespoon of olive oil. Add the sausage and brown. Add the onion, celery, garlic, red pepper flakes, and a pinch of salt and pepper. Cook for 3-4 minutes, or until the onion is tender and translucent.
Remove the pan from the heat and stir in the chopped thyme and rosemary. Stir in the quinoa, apples, and dried cranberries. Season with salt and pepper to taste.
Scoop the mixture into the roasted acorn squash halves. Top with parmesan cheese and piñon nuts.  Bake for 10 minutes. Serve hot. Adapted from the Messy Baker

Saturday, November 8, 2014

Chicken chia meatballs


Chia gel replaces eggs in this recipe, helping keep these chicken meatballs light and fluffy. Top your favorite noodles and sauce with these, really lovely taste and texture. Adapted from Mind Body Green

What you need and what to do:

1/4 cup chia seeds soaked in 1/2 cup purified water for 20 minutes for your "chia paste"
1 pound ground organic chicken
3/4 cup rolled (old-fashioned) oats
1/2 cup finely minced red onion
1/3 cup grated Parmesan cheese (NOT shaky cheese) additional to sprinkle on the top
2 TBLS extra-virgin olive oil
2 tsp dried oregano
1 tsp dried basil
1 tsp garlic powder
1 tsp onion salt
2 cloves garlic, peeled and minced
1 1/2 tsp sea salt
1 tsp freshly ground black pepper
1/2 teaspoon red pepper flakes
2 tablespoons thinly sliced or chopped fresh basil (optional) for the top

Heat your water for your pasta (I used Tinyada brown rice noodles)
Put your spaghetti sauce in a small pan to heat. I make my spaghetti sauce from scratch always, but you can use a jar sauce, just make sure its a good one from organic ingredients.

Preheat the oven to 475°F while you are making your meatballs.

In a large bowl, use your hands to evenly combine all the ingredients except for the fresh basil and additional parmesan you will sprinkle on top. When evenly combined, form mixture into 20 fairly firm meatballs (about 3 tablespoons each). Arrange the meatballs on the baking sheet and roast until well done, about 20 minutes turning over once or twice to brown.