Sweet Potato and Blueberry Maple Sausage Frittata

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Who doesn’t love frittatas?  We do, especially with such a unique mix of flavors and so much nutritional value.  This recipe is packed full of high-quality protein as well as fiber, and obtains a low glycemic index by substituting sweet potato for bread.  Sweet potatoes are also high in antioxidant nutrients that help keep the immune system healthy.  Adding brussels sprouts and roasted mini peppers make for a great lunch, and provide vitamins A and C as an added bonus.  Reheatable, bite-sized and delicious, this dish will lift your spirits as springtime nears.

Serves 8-10

Ingredients:
10 eggs
2 sweet potatoes peeled
3 links of Blueberry Maple Sausage (from Whole Foods Market)
1/2 cup shredded Kerrygold cheese or 2% mozzarella cheese
1/4 tsp. of cinnamon
Pepper to taste
Truffle salt

Directions:
In a mixing bowl whisk eggs. Add cheese and cinnamon. Set aside. In a 8X10 glass baking pan that has been coated with oil on bottom of pan add cubed sweet potato. On top of the sweet potato add the blueberry Maple sausage that has been cooked. Pour egg mixture over the sweet potato/sausage combination. Put in refrigerator for overnight.

In the morning turn oven to 350 degrees. Bake casserole in oven for about 40-45 minutes or until it is completely cooked through when you test with a knife.

Fresh as the Farm Thanksgiving Meal

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We don’t mean to jump on the “eat healthy during the holidays” bandwagon, but really, we should.  We’ve got nothing against mashed potatoes and stuffing, the treats we expect and desire when the weather turns cold; but allow us to offer a tasty suggestion.  Enjoy your conservative helpings of Thanksgiving favorites, and try something new with our amazing cornish hen dinner, complemented by a beet salad and sweet walnut acorn squash.  As usual, Tina has completed plenty of research and hours or experimenting to come up with a snack that will thrill the tastebuds and avoid that post-turkey stupor by fueling your body in a healthy way.

These items together contain all the macronutrients: protein, carbohydrates and fats.  For those of you who haven’t yet tried a recipe with cornish hen, let’s just say you’ve GOTTA do it.  It’s absolutely delicious.  The flavor is subtle, a little sweeter and more dense than chicken, and is simply delicious with the garlic and rosemary in this recipe.  The beet arugula salad packs a punch for your senses, a surprising contrast to the gentle cornish hen.  We absolutely loved the sharp flavor of the greens with goat feta cheese sprinkled on top (quite liberally, in Stephanie’s case).  The benefit here is a decent amount of vitamins C and K, along with iron and beta carotene, but let’s not focus on that stuff during Thanksgiving.  Along those lines, Tina includes an absolutely amazing sweet acorn squash that’s sure to please.  In addition, we’ve included a recipe at the end for a gluten-free pie that features coconut and pumpkin.

Enjoy these elements together in a well-rounded meal, or bring one thing with you to the family party. Either way, you can wow your loved ones with the idea that healthy can taste good!  Use this holiday season to begin a new era in your life involving wellness and healthy living- you’ll be sure to have some company in that once your friends give this recipe a try.

Cornish Hens:
(you’ll need a dutch oven.)

Ingredients:
2 cornish hens
buttery olive oil
rosemary – 2 sprigs
thyme – 1 sprig
1 onion chopped
4 garlic cloves
salt and pepper to taste

Directions:
Preheat oven to 350 degrees.

Wash the cornish hens.  Pat dry.  Pour 1 tablespoon of the buttery olive oil on each cornish hen, then salt and pepper.  Stuff each cornish hen with 1/2 of the onion and 2 garlic cloves.  Add 1 sprig of rosemary and thyme to each hen.  Place in a dutch oven and bake, covered, for 1 hour.


Coconut and Walnut Acorn Squash

Ingredients:
2 acorn squash
1/2 cup unsweetened coconut
1/2 cup walnuts
1/4 cup coconut sugar or truvia
1 tsp. cinnamon
1/2 tsp. nutmeg
2 tablespoons light Kerrygold butter

Directions:
Preheat oven to 350 degrees.  Place acorn squash on a pan and bake until you can put a fork through it, about 30 minutes.

Split the acorn squash in half and scoop out the seeds.  Place 1/2 tablespoon of the butter in each half of the squash.  Sprinkle with cinnamon and nutmeg.

Place the coconut and walnuts in a food processor and pulse until the walnuts are minced.  Add coconut sugar or truvia and continue to pulse.  Add 1/4 cup of coconut mix to each squash.  Place squash in a baking pan that has about 1 inch of water.  Cover with aluminum  foil and bake until squash is soft, about 20 minutes.


Goat Cheese Arugula Beet Salad

Ingredients:
1 package of fresh arugula
2 beets cooked and sliced
1/2 cup goat feta
Salt and Pepper to taste

Dressing:
Olive oil – 1 tablespoon
Maple Balsamic Vinegar – I use Taproom…..

Directions:
Place arugula on a platter. Top with fresh beets. Add the feta/goat cheese. Season with salt and pepper. Pour the olive oil over the salad mix first followed by the Maple balsamic vinegar.


Coconut Pumpkin Pie

Ingredients:
Crust:
1/2 cup flax seed partially ground
1 cup teff flour
1 cup almond chopped
1/2 cup sorhgum flour
4 tablespoons (1/4 cup) coconut oil melted

Filling:
1 can organic pumpkin
2 eggs
1/2 cup coconut milk chilled for at least 2 hours (use only the firm part of the coconut milk, discard the water)
1 tsp. cinnamon
1/2 teaspoon nutmeg
1/4 tsp. cloves
1/4 tsp. allspice
1/2 cup truvia for baking

Directions:
Put the pumpkin, truvia and spices into a food processor and blend well. Add the coconut cream and continue to blend. Add 2 eggs. Blend well. Pour into crust.

Bake at 350 degrees for 30 minutes.

Tina hen edit

Enjoy, and happy Thanksgiving!

Buckwheat Noodle Shrimp Saute

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Tina absolutely loves this dish because it’s gluten free and full of fiber from the buckwheat noodles.  Buckwheat noodles and shrimp offer a good amount of protein as well. If you prefer to go vegan, add tofu or tempeh instead of shrimp.

Buckwheat noodles originated in Japan in the late 1800s.  Also called soba noodles, they’re made from buckwheat flour.  Buckwheat noodles are fat and cholesterol-free, and are a good source of manganese and thiamine.  Since buckwheat does not contain gluten, these noodles are a good choice for people following a gluten-free diet.

Ingredients

Tomato Sauce:

You can either pick up your favorite tomato sauce from the store or try and make your own.  If you do decide to go with grocery-bought sauce, pick one where sugar is NOT listed in the first four ingredients.

2 tablespoons olive oil
4 cloves of garlic chopped
1 sweet onion sliced and chopped
1 pound medium or large shrimp (shell removed, keep the tail)
1/4 cup fresh basil chopped
4 cups baby spinach
buckwheat noodles (1/2 cup to 1 cup per serving)

Sauteed shrimp and basil: a fresh and delicious flavor.

Sauteed shrimp and basil: a fresh and delicious flavor.

Directions
Add buckwheat noodles to boiling water and cook for about 5-7 minutes or until al dente.

Turn stove top on medium heat. In saute pan add olive oil and heat then add chopped garlic and saute until toasted followed by the sliced onion. Continue to saute until wilted. Add shrimp and cook until shrimp turn pink. Add basil and continue to sauté and then add baby spinach, once spinach is cooked remove from heat.

Add noodles to a bowl or a plate and top with spinach/shrimp sauté then add tomato sauce.

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Enjoy!

Gluten-Free Very Berry Cobbler

Summer is the time of year we welcome family to our homes on a weekly basis, where cook-outs and campfires abound.  It’s not the time of year to slave over a hot stove with your family surrounding you in the kitchen.  In July, we want to be outside laughing by the pool or watching the kids run through the yard.  It’s the perfect time to impress guests with this fuss-free dessert.  Your family will love it and your body will thank you, all while fooling your mother-in-law into thinking you’ve spent the better part of an afternoon on this, and fooling your tastebuds into thinking there’s no way this can be good for me.

GF Blueberry 2
Ingredients:
Crust:
2 cups gluten free oats
1/2 cup quinoa flakes
1/2 cup coconut
4 tablespoons either coconut oil or Kerrygold light butter
2 teaspoons maple extract
1/4 cup maple syrup

Simple filling:
4 cups blueberries
1/2 cup Truvia for baking

(Ridiculously Simple) Directions:
Mix together above ingredients and then crumble on top of blueberries and Truvia mixed.

Bake at 350 degrees for 20-30 minutes covered and then remove top and continue to bake for another 10 minutes.  Remove from oven and let cool.  Enjoy!

Quick Chicken Swiss Chard Quesadilla

Here’s a delicious twist on the leftover.  We all know what it’s like to have leftover chicken and think, I really am not in the mood for chicken salad or chicken sandwich or anything else that involves cold chicken.  Tina prepares hormone-free chicken for dinner often, as it less fatty than red meat while maintaining a good amount of protein, and that invites the opportunity to invent leftover recipes!  This quesadilla is a quick recipe that takes no more than ten minutes, and is definitely a family favorite.  (Who doesn’t love a crispy, cheesy, tasty quesadilla?!)

Ingredients:
1/4 red onion
1 tablespoon chopped garlic
2 teaspoons olive oil
2 cups chopped swiss chard
2 oz. of leftover roasted chicken
1/4 cup grated organic cheese
1 rice, whole wheat, or sprouted tortilla

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Directions:
Add olive oil to a pan and turn heat on medium heat. Add onion and garlic and saute until toasted.

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Add swiss chard and saute until wilted.

Add tortilla to a pan that has been sprayed with olive oil. Layer tortilla starting with chicken, then swiss chard and onion sauté then top with organic grated cheese.

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Turn heat on medium and allow the tortilla to begin to heat. Fold half of the tortilla over the chicken mixture and let brown on the bottom. Flip the quesidilla over and allow to brown until crispy on the other side.

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Enjoy this quick summer dinner!

My Manakin Market Cooking Demo and Giveaway

This Saturday, May 18th, Tina and Stephanie will be at My Manakin Market in Manakin-Sabot from 10am to noon!  Today is actually Food Revolution Day (be sure to click the link and learn more about that!), so tomorrow we’ll be celebrating with our friend and client Lisa Dearden with a cooking demo at the market.

RVA Rev!

Lisa wrote the following on her blog:

“In honor of RVA Food Revolution Day, we are pleased to have Tina Shiver, MS of Lighten Up provide us with a chef’s demo!  Tina will be mixing quinoa (pronounced [“keen-wah”]), an ancient grain, with fresh veggies from the market to create a beautiful, healthy and easy-to-prepare dish.  […]  ChiknEGG’s Lisa Dearden has been working with Tina for years and has seen significant health changes due to the individual guidance and advice she has received using Tina’s unique functional food approach.”

There you have it!  We’ll be giving away samples of our tasty dish, you can talk to Tina and even win a free dietary consult.  The recipe made at the market will be posted for all you long-distance readers on Monday.  We look forward to seeing you Richmonders there!

Happy Food Revolution Day!

For more information on Lisa Dearden and ChicknEGG Productions, click here.

Fore more information on My Manakin Market, click here.

Springtime Italian Pasta Primavera

Everyone loves pasta.  Everyone.

Everyone loves pasta. Everyone.

Continuing with our theme of eating healthy, here is a springtime pasta dish full of veggies and plenty of important nutrients.  It can be made to be gluten-free, vegan, vegetarian, FODMAP friendly- or all of the above!  We’re sure it will become another family favorite, and although kids aren’t usually fans of chunky veggies, the versatility of making the topping separately allows some wiggle room for pickier eaters.  Don’t be discouraged by the long ingredient list, either: many of these items are probably already in your pantry.

Feel free to substitute ingredients for different dietary needs.  No matter which combination below you choose, there will be a healthy dose of benefits: the recommended amount of fiber is 15 grams or more per day, and you’ll take in 8 grams from this meal alone.  The cheese and pasta are rich in protein, the veggies in complex carbohydrates and the olive oil in healthy fat.  Who knew pasta could be so helpful?

Once the veggies are prepared, this is a quick dish that is sure to please your springtime culinary desires!

Ingredients
1 tablespoon olive oil
1 tablespoon fresh oregano
1 teaspoon dried basil
1/4 teaspoon salt
5 large garlic clove, chopped (leave out if following FODMAP)
3 cups whole tomatoes in can drained and chopped
1/2 cup sliced red onion (replace with chives if FODMAP)
1/4 cup chopped fresh parsley, divided (or more)
1 cup spaghetti squash (see below on how to prepare)*
1 package gluten free pasta (I used TruRoots ancient grain spaghetti)
1 cup cubed zucchini
2 cups fresh spinach
1 cup (4 ounces) crumbled feta cheese, divided, parmesan or nutritional yeast
Freshly ground black papper
Lemon slices (optional)

*To prepare spaghetti squash slice in half and remove seeds.  Place in a glass baking dish cut side down.  Bake at 350 degrees for 30 minutes.

Spaghetti Squash adds a satisfying crunch to pasta dishes.

Spaghetti Squash adds a satisfying crunch to pasta dishes.

Once cooked through you can spoon out the spaghetti.
Place pasta in boiling water and cook for about 7 minutes.

Directions:
Heat oil in a large nonstick skillet over medium-high heat.  Add oregano and garlic; saute 30 seconds.  Add red onion, tomatoes and 2 tablespoons parsley.  Cook 2 minutes or until thoroughly heated.
Add spinach at the end and allow to wilt, then turn off heat and cover to keep hot.

Place spaghetti in a bowl and top with vegetable mix.  Place either parmesan, goat cheese or nutritional yeast on top and allow to melt.  Can garnish with more parsley or lemon or green onions.

Primavera 2

Enjoy!