One of the most wonderful feelings in life is when you get to sleep a little longer on the weekend, wake to a wonderful sunny glow with absolutely nothing to worry about for the whole day, and have a kitchen stocked with enough food to make hash. Breakfast hash is by far my favorite combination of breakfast foods.
The best thing about this hash is that it has all the elements of a healthy breakfast and… well… it tastes like heaven.
Recipe: Breakfast Hash for 2 or 3
2 Sweet Potatoes
1/4 Onion (Sliced)
1/2 Bunch Kale
4 Cloves Garlic
Italian Seasoning and Salt to Taste
- Medium dice sweet potatoes and toss in olive oil, Italian seasoning, and salt. Bake until golden brown at 425 degrees.
- Caramelize onions over medium heat. Add garlic and kale and saute until kale has softened.
- Prepare egg to your preference – sunny side up or fried are my favorites!
- Layer potatoes, kale mixture, and egg in a bowl and top with sliced avocado and cilantro.
February is American Heart Month! My family health history has proven to me that I have a ticking time bomb nestled in my chest, so heart health has always been extremely important to me. But just because I like to look out for my heart, doesn’t mean I miss out on delicious desserts. In fact, the ingredients in these little treasures can help defend against heart disease and loads of other illnesses.
Dark Chocolate – Sometimes I think the main heart benefit of dark chocolate is the relaxing feeling you get when it hits your tongue (AKA euphoria), but experts say there’s a whole lot more involved (AKA science). Lucky for us, dark chocolate contains the highest amount of flavanols, which are a type of flavonoid. Our body naturally produces toxins on a daily basis and antioxidants, such as flavonoids, help fight against the damage toxins can cause over time, like the build up of plaque in our arteries. Flavanols also help lower blood pressure and improve blood flow – so three cheers for dark chocolate!
Nuts (Pistachios, Almonds, and Walnuts) – Nuts tend to get a bad wrap because of their fat content, but a little goes a long way since they are filled with healthy monounsaturated fat. A study done in 2008 by the American Society for Clinical Nutrition showed that just two servings of pistachios can help drastically lower LDL and total cholesterol. The unsaturated fats found in nuts can protect your heart and raise seratonin levels, which will help boost your mood. Nuts also contain a good amount of fiber and plant sterols to help lower cholesterol, Vitamin E to help decrease plaque build up, and L-arginine to help make the blood vessels more flexible.
Pumpkin Seeds – At first we decided to add the pumpkin seeds because they are such a beautiful color, but it turns out these beauties are also packed full of healthy nutrients for your heart. The biggest powerhouse is Magnesium – a mineral that most Americans are deficient in. Magnesium can help regulate blood pressure and help prevent cardiac arrest or a stroke because of its role in helping the heart pump.
Dried Fruit (Cherries and Blueberries) – Just like dark chocolate, dried fruits contain a hefty amount of antioxidants, especially polyphenols. All of those antioxidants will help improve blood flow and keep the heart pumping for generations to come.
- Line an 8×8 pan with wax paper.
- Break up 8 ounces of dark chocolate into small pieces and place in a microwave safe container.
- Microwave 60 seconds and stir. Place back in microwave for another 30 seconds, stir and repeat until chocolate is melted completely.
- Pour melted chocolate into the 8×8 lined pan and let cool for 3 to 5 minutes (do not allow chocolate to set completely).
- Top with nuts, seeds, and dried fruit.
- Eat it.
This season has been chaos so far! Between Thanksgiving, birthdays, and preparing for Christmas, my head is spinning. It seems like every weekend there’s a holiday party to attend and with every holiday party there’s the “bring your own dish” portion. I always forget about that part until…mmmmm….an hour or two before we have to leave. This bean dip recipe can be thrown together with simple things you have stocked up in the cupboard and only takes a couple minutes to whip up.
Oh and it’s delicious! (…I ate half of it for dinner delicious)
This is a great party recipe and can be increased or decreased easily.
2 cans low sodium cannellini beans
1/2 large white onion (sliced)
1/2 cup walnuts (chopped)
1/2 cup dried cranberries
Juice of 1 lime
4 cloves garlic
1 teaspoon Italian seasoning
1 teaspoon salt
1/2 teaspoon ground black pepper
Olive oil drizzle
- Caramelize onion in a hot and oiled sauté pan.
- Blend onion, 1/4 cup dried cranberries, walnuts, and garlic in a food processor.
- Drain and rinse beans. Add to food processor and blend until creamy.
- Add lime juice, Italian seasoning, salt and pepper and blend.
- Remove from bowl and mix in remaining dried cranberries.
- Top with olive oil drizzle, caramelized onion, and dried cranberries. Serve with tortilla chips.
I decided to become a vegan when I was 17 years old. This mainly meant I ate chips, dark chocolate, and fake beef jerky for months because I had no idea how to be a healthy vegan. This was also before Pinterest, so my creativity was limited to Cosmopolitan and my mom’s Home and Garden magazines. Luckily, my best friend was more determined to be a healthy vegan and found one of the best stews I’ve ever had.
We spent many nights reading through our old yearbooks while eating this hearty stew. I honestly believe if we didn’t have this recipe we would have fell over dead. Think before you vegan, folks.
This is a “Lunch for the Week” Recipe: 6 – 1 Cup Servings
6 Cups Kale (chopped)
1 Tablespoon Olive Oil
1 – 16 Ounce Jar Crunchy Peanut Butter
1 – 20 Ounce Can Crushed Pineapple (do not drain)
2 Cups Water
1/4 Cup Frank’s Red Hot
Stew served over brown rice.
- Wash, peel and dice sweet potatoes. Bake on greased pan in oven at 400 degrees until tender.
- In a large sauce pan, saute kale in olive oil until softened.
- Add water, peanut butter, pineapple, and Frank’s Red Hot. Stir and bring to a simmer.
- Add cooked sweet potatoes and remove from heat.
- Serve over rice and enjoy.
If there is one night that my whole family gets excited about, it is taco night. Tacos are one of my favorite foods to make and they are so beautiful sometimes I have a hard time taking the first bite (haha, no I don’t).
These tacos were a real hit at the dinner table and fit the season perfectly. The warm earthy lentils with the seasonal roasted veggies paired perfectly with the sautéed spicy red cabbage and the creamy avocado dressing. The insides were so delicious, I ate a bowl the next day without a taco shell.
Makes 12 to 15 small tacos.
1 Cup Lentils (1/2 red and 1/2 green)
4 Cups Water
2 Tablespoons Tomato Paste
1 teaspoon Cumin
1/2 teaspoon Chili Powder
Salt to Taste
1 Red Pepper (small dice)
1/4 Head of Broccoli (chopped)
1 Sweet Potato (small dice)
1/2 Red Onion (small dice)
1/4 Cauliflower (chopped)
2 Tablespoons Olive Oil
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/4 Head Red Cabbage (thinly sliced)
1 Jalapeno (finely chopped)
1/4 Cup Sour Cream
2 Cloves Garlic
1/4 Cup Cilantro
1/2 Ounce Lime Juice
- Preheat oven to 400 degrees. Toss sweet potatoes with olive oil, salt and pepper and place on a baking sheet lined with parchment paper. Bake for 15 minutes.
- While the potatoes are cooking, combine ingredients for Lentil “Meat” into a saucepan and bring to a simmer. Cover the pan with a tilted lid to allow steam to be released. Cook until most of the liquid has been absorbed and lentils are soft.
- Combine the remaining veggies with olive oil, salt and pepper. Place on baking sheet with sweet potatoes and bake for an additional 30 to 35 minutes.
- In a sauté pan, warm a small amount of olive oil. Once heated, place cabbage and jalapenos in sauté pan and sauté until cabbage begins to soften. Remove from heat.
- In a food processor puree garlic and cilantro. Add remaining ingredients for Avocado Dressing.
- Warm corn tortillas in the oven or microwave. Top with Lentil “Meat”, Roasted Veggies, Cabbage Slaw, and Avocado Dressing. Sprinkle with Queso Fresco and diced Cilantro.