Tag Archives: easy

Anytime Casserole

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This easy and versatile casserole was pulled from the files of my husband’s past. He recalls his mom making this dish for breakfast when guests were in town, or some evenings for dinner.

Depending on what your diet, taste or nutrient needs a variety of substitutions can be made. For bread the choices are endless: gluten free, white, sourdough… We used  Trader Joe’s sprouted barely because it was on hand. For toppings, any type of cheese will work, and use your favorite vegetable blend.

Anytime Casserole

Anytime casserole2Serves 6-8
Ingredients
6 slices bread of choice
8 eggs
1/4 Coconut milk
1/2 cup shredded cheese
2 cups chopped broccoli
2 cups spinach
1/2 onion chopped
2 garlic cloves minced
6 ounces black olives chopped
6 ounces salsa
1 tbsp coconut oil
6 links Cooked Sausage- optional
Salt and Pepper to taste

Directions
1. Preheat Oven to 350. Layer bread in greased 9×12 baking dish.
2. Over Medium heat melt Coconut Oil, add Onion. Saute until Onion is softened 4-6 Minutes. Add broccoli and garlic cooking until Broccoli is softened 2-4 minutes.
3. While vegetables are cooking in large mixing bowl beat eggs with Coconut milk until well combined. Add in Salt and Pepper. Set aside.
4. Pour vegetable mixture evenly over bread in baking dish. Layer sausage over half of casserole.
5. Pour egg mixture over vegetables and bread.
6. Sprinkle olives, salsa and cheese evenly in baking dish.
7. Place in oven and bake for 20 minutes, or until cheese is golden brown.
8. Remove from oven, slice and enjoy.

Jica’me Crazy

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This is for those of you living in a cold weather area,  if you are craving a tropical vacation, or both.

When I lived in upstate NY, I remember around this time of year I would be entering into “the crazy’s”, craving sun and warmth. My solution at the time was to take super long hot showers. So long, everything would be steamed. I would validate this by creating a quick steam press for my clothes by hanging them on the back of the door. Anything to avoid ironing, right?

Instead of selfishly wasting water like some people, (I blame it on the ignorance of teens) you  can make this easy meal.

Bring some warm tropical flavors, and bright colors to your house. A taste of sunshine, a breath of warmth in a sweet/savory bowl.

Two other bonuses:

1) You can make it one pot. You know my love of this since we don’t have a dishwasher.

2)  This is nutrient dense. Where to start? Here we go: Complete protein for muscle repair and fiber for  umm digestion, from Quinoa and black beans. Vitamin C and antioxidants for healing bones and tissue repair, not to mention immunity from  Pomegranate, orange juice, jicama and garlic cloves. Healthy fats from coconut milk and oil, and avocado.  Energy boost from OJ and honey. Surprise sweetness for your sweeties from Jicama.

I’m lucky to work with some like minded coworkers who helped  inspire this meal by eating lots of quinoa, reintroducing me to Jicama, and supplying the Pomegranate fresh from her tree. Thanks ;) .

 

Tropical Quinoa

Quinoa Ingredients

1 cup coconut milk

1 cup quinoa

1/2 Onion chopped

1 Pomegranate- seeds removed and rinsed

1 Jicama chopped

1 can black beans

Tropical Dressing

1/2 cup OJ

1 Tbsp lemon juice

2 Tbsp Coconut Oil

2 Garlic cloves minced

2 Tsp honey

Salt and pepper to taste

1. Cook quinoa in large pot according to directions. Substitute 1 cup of water for 1 cup of coconut milk.

2. While quinoa is cooking, combine dressing ingredients and whisk.

3. After the quinoa absorbs the liquid, turn the heat to low. Stir in chopped onion, jicama, pomegranate seeds,  and black beans. Add in dressing. Stir and keep on low heat until warmed through.

You could also serve this cold, if you do not need the warmth….What is your solution to beating the cold grey days of winter?

This recipe was linked up at This Chick Cooks.

These hearts are not red.

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Happy Valentine’s Day.

K, maybe this isn’t your traditional Valentine’s Day meal or look. But, it has hearts and contains some red. They are just separate, in the form of artichoke heart and tomatoes.

It is my gift to you and your loved one’s heart. ;) Lots of protein from eggs and low fat cheeses, and nutrients from the veggies. Plus, heart healthy fats from the avocado. This will keep you full and fueled for a while.

You are welcome.

P.S. Stay tuned for another section coming to this site involving surgeries. Starting with the heart…..

Artichoke Hearts and Sun dried Tomato Frittata

Serves 4-6, Prep Time 15 Minutes, Cook Time 25

Ingredients

6 ounces Sun dried Tomatoes

1 can Artichoke Hearts cut

6 ounces Cherry tomatoes

1/2 cup Lite Shredded Mozzarella and Cheddar Cheese

1/4 cup Parmesan Cheese

1/2 Cup Low fat cottage Cheese

1/4 Cup Almond milk

2 garlic cloves minced

Salt and Pepper to taste

8 eggs

Sliced avocado

Directions

1. Preheat oven to 350. In a medium bowl gently beat the eggs. Add in garlic.

2. Stir in the cottage cheese, shredded cheese and Parmesan cheese until well combined.

3. Add in tomatoes and artichokes, stir until mixed.

4. Pour into greased oven safe skillet. Cook on medium for 5-6 minutes. Until set, or bubbling begins. Sprinkle Parmesan cheese on top.

5. Carefully remove skillet from stove top and place in oven. Cook for 10-15 minutes, until Parmesan is golden brown. Remove from oven and let sit for 10 minutes.

6. Cut a wedge and serve with some sliced heart healthy avocado.

Too bad I didn’t have a heart shaped skillet…

Portabello Mushroom and Tofu Burgers

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Today is a guest post from my husband Sean who cooked and created a healthy and delicious dinner for us: Portabello Mushroom and Tofu Burgers. Check it out.

 

I love burgers. Ever since I was a kid they have been my favorite food. But I have begun to realize (in no small part due to the influence of my wife) that beef burgers can be very heavy on the digestive system. So when I discovered 10 easy burger recipes in Mens Health magazine I decided to try substituting mushrooms and tofu instead of beef.

Portabellos offer a similar juicy flavor when seasoned with a little Southwest Smokey Rub. I sauteed the portabellos in light oil, garlic and seasoning. Let the tofu marinade for an hour in Hoison or garlic soy sauce. Sear the tofu so it is slightly brown. I used my wife’s sprouted multi-grain bread lightly toasted. Top with fresh sprouts avocado and shredded cheese or a slice of muenster.  I like to spread on a seedy whole grain dijon with mustard seeds. We also had some sweet potato fries on the side. Just slice the sweet potatoes, place on a pan with a little olive oil and sea salt and bake until crispy.

Sunday Crepes

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Yummmm

This is perfect for awakening a foggy brain on a Sunday morning. Easy, yet healthy and delicious. Oh, you have holiday house guests? You can treat them too. They will be full and impressed. You can pretend you cook fancy all the time. Live it up.

I love my husband, and his Sunday morning ideas (and his side kick- the go to cookbook) wink, wink.

Crab Filled Spinach Crepe Adapted from 1,000 Low Fat, Salt, Sugar, Cholesterol Healthy Recipes

Serves 4, Prep Time 10 min, Total Time 20

Ingredients Crepe

1 cup whole wheat flour

1 large egg beaten

1 1/4 cup almond milk

5 ounce frozen spinach, thawed, drained and chopped

2 tsp veggie oil

Ingredients Filling

12 ounce white  crab meat (can use can or fresh)

1 tsp mild curry powder (or you can use mustard, depending on your taste preference)

1 Tbsp reduced-calorie mayonnaise

2 Tbsp low-fat plain yogurt

Directions

1. Whisk flour and egg, add in milk continue to whisk. Blend in spinach, set aside.

2. For filling combine all the filling ingredients in bowl.

3. Whisk crepe batter. Lightly cover pan with oil. Pour batter onto pan to thinly coat. Cook 1-2 minutes, flip and cook 1 minute until golden. Place on plate.

4. Add crab filling on top of crab, fold.

This recipe is linked up at This Chick Cooks.