Sweet Potato Crusted Broccoli Quiche

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I love cooking with eggs, one single egg is packed with nutrition. A single egg has 6 grams of protein including all of the essential amino acids, 13 vitamins and minerals, and DHA omega-3 fatty acids. Few other foods could boast such a high nutritional density. There are many ways to cook up an egg, one of my favorites is making a quiche. This quiche is one not to miss baking sometime this week. It’s easy and oh so delicious! I loved using sweet potatoes as a substitute for the crust. Get rid of the pastry crust and try something healthier. This also makes a great breakfast and lunch option.

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Sweet Potato Crusted Broccoli Quiche 

Ingredients

  • 2 tablespoon olive oil
  • 12 eggs
  • ½ large onion
  • 2 bell pepper chopped
  • 5 cloves garlic minced
  • 2 cups broccoli – chopped
  • 2 cups spinach – chopped
  • 1 tablespoon roasted cumin
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon chili pepper
  • 1 cup cilantro – chopped
  • ¾ cup  shredded cheese – preferably goat, grass-fed, or organic

Directions

  1. Pre-heart oven to 400 degrees.
  2. Peel sweet potatoes and slice thinly.
  3. Lay potato slices in casserole dish in a crust-like fashion.
  4. Coat the top of the sweet potatoes with 1 tablespoon of olive oil.
  5. Bake 400 degrees for 15 minutes. (After crust has baked, reduce oven to 375 degrees.)
  6. Heat 1 tablespoon olive oil. Sauté onions, garlic, and bell peppers until lightly browned.
  7. Blend eggs in a blender until mixed throughly, then add broccoli and spices, pulse 5-10 times.
  8. Add everything else together in a large bowl. Place the combined mixtures on the potato crust.
  9. Sprinkle with cheese on top.
  10. In a 375 degree oven, bake quiche until firm and the cheese has browned, about 40-50 minutes.
  11. ENJOY!!!

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Squash Burrito Bowls

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This is one of my favorite dishes I made last week. It might seem strange to mix Mexican flavoring and squash together, but this combination was AMAZING! The best part about it was the leftover I ate at lunch for the next couple of days.

Beware….it’s messy, but SOOOO good. 

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Ingredients:

  • 1 large sized spaghetti  or butternut squash
  •  1 tablespoon coconut oil
  •  1 (14.5 ounce) can black beans, drained and rinsed
  •  1 (16 ounce) jar of salsa
  •  1-2 tablespoons coconut oil (or preferred cooking oil)
  •  1 large bell pepper or two small, cored and sliced
  •  1 large red onion, sliced
  •  2 cups corn kernels, frozen and defrosted or fresh
  •  1 cup fresh cilantro, finely chopped
  •  2 jalapeños, cored and sliced (optional)
  •  6 green onions, sliced (optional)
  •  1 teaspoon cumin
  •  salt & pepper
  •  1 cup shredded cheese (I use grass-fed cheese from Kerrygold)

Directions:

  1. Preheat the oven to 375°F and line a cookie sheet with parchment paper.
  2. Wash the squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub 1 tablespoon of coconut oil on the inner edges of the squash and then place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). The inside should scrape out easily when done.
  4. While the squash is roasting, prepare the filling by warming up the oil in a large pan over medium heat. Sauté the onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
  5. When the squash is done cooking, allow it to cool for a few minutes.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside the squash (black beans and corn, peppers and onion, salsa and cilantro). Top with the squash you scooped out and press down then add another layer of filling, repeat until the squash is filled.
  7. Sprinkle green onion and shredded cheese on top.
  8. Cook for another 20-50 minutes.

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Creamy Butternut Squash Soup

DSC_0023It’s that time of year again when the squash are growing like crazy in your garden. Fall seems to be a perfect time for soups made with squash. Butternut squash are a great nutritionally rich food to add into your diet. Check out this website for the nutrient content of these hourglass beauties. http://www.wholeliving.com/134734/power-foods-butternut-squash

While I was serving this soup to my kids one of them exclaimed that I should call it “Magic Soup” because it was SO delicious! I was planning on having leftovers for lunch the next day, but much to my dismay (and delight) everyone ate it all up.

Creamy Butternut Squash Soup

Ingredients

  • 1 butternut squash – hard skin removed and squash diced
  • 1 sweet potatoes – diced
  • 1 large onion – diced
  • 1 tablespoon Mediterranean Basil
  • 1.5 teaspoon cinnamon
  • salt pepper – to taste
  • 3 cups of stock – you can use vegetable, chicken or beef
  • 2 cups tomatoes – diced

Instructions

  1. Place all of the ingredients into a crockpot and cook for 8-10 hours.
  2. After the soup has cook, pour the soup into a blender and mix until smooth. You might need to blend the soup in batches.
  3. Serve right away or you can pour it back into the crockpot to keep warm.
  4. ENJOY!!!

Cauliflower “Mashed Potatoes”

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If you can’t tell, I love to cook with cauliflower. It’s amazing what you can make with this white beauty.  This recipe is a delicious substitute for mashed potatoes. I’m sure you could have anyone fooled with what ingredients you are using to make this dish.

Cauliflower “Mashed Potatoes”

 Ingredients

  • 1 large head cauliflower
  • 5 large cloves garlic
  • Salt  to taste
  • 2 tablespoons grassfed butter
  • ¼ teaspoon freshly ground nutmeg
  • ½ tablespoon basil
  • Freshly ground black pepper to taste
  • Cut the cauliflower in small pieces.
  • Start boiling a large pot of water on the stove.

Instructions

  1. Once the water is boiling place the cauliflower in the pot and steam until tender. (about 10 minutes)
  2. Remove the cauliflower and place into a food processor.
  3. Add the rest of the ingredients and blend until smooth.
  4. Remove from the food processor and serve immediately.

           ENJOY!!!

Greens and Eggs Dish

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One of my healthy go-to lunches is a delicious blend of kale, chard, beets, avocados and 1-2 eggs. You have your greens, healthy fats and proteins. This meal also makes a great option for breakfast and dinner too.  This dish is so simple and easy to make, whether you’re in a hurry to get out the door in the morning or need a filling lunch during the day, this dish is a great option.

Ingredients

  • 1 1/2 cups chard or kale – chopped
  • 1/2 small beet – chopped into small pieces
  • 1/2 avocado
  • 1-2 eggs
  • 1 Tbsp olive oil
  • salt & pepper – to taste

Instructions

  1. Heat online oil in a pan on medium heat.
  2. Add greens, beets, salt and pepper.
  3. Cook for a couple of minutes until greens have become slightly wilted.
  4. Add 1-2 eggs and stir until eggs are completely cooked.
  5. Remove from pan and transfer onto a plate.
  6. Add avocados and Enjoy!!!

Curry Chicken Lettuce Tacos

DSC_0034Curry Chicken Lettuce Tacos

This recipe if quick, easy and YUMMY! I love to use my crockpot any chance I can get. Food just seems to taste better when cooked in the crock pot and my life is busy, so I love recipes that requires little prep time. You can use any kind of large lettuce leafs for the taco shell, I used some delicious chard and lettuce freshly picked from my garden. Add whatever toppings you want and ENJOY!

Ingredients

  • 4 large chicken breast
  • 4 Tbsp red curry paste
  • 1 cup unsweetened coconut milk
  • 1 cup salsa – your choice (I used homemade green tomatillo salsa)
  • 1/4 cup coconut oil
  • 1/2 cup cashews
  • 2 gloves garlic minced
  • 1 tsp salt
  • 1 tsp pepper
  • 2 Tbsp thai basil or regular basil
  • 1 tsp cumin

Instructions 

  1. Mix everything (except chicken & cashews) together in a large bowl.
  2. Add the chicken, cashews and mixed ingredients to the crockpot.
  3. Cook for 6-8 hours
  4. Remove the chicken when finished cooking and shred with a fork.
  5. Add the shredded chicken to a large bowl.
  6. Take everything else left in the crockpot and pour into a blender. Blend until completely mixed.
  7. Poor liquid in blender over chicken and mix together.
  8. Add chicken to your lettuce taco and ENJOY!

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Cauliflower Hamburger Buns

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Eating these cauliflower buns with my slow cooked chicken and guacamole was HEAVENLY! The only downfall was that I did not make more because they were gobbled up way too fast. These make for a great alternative to your hamburger buns. They are easy to make with very few ingredients. This recipe is yet just another one of the many amazing things you can make with cauliflower.

Ingredients

  • 1 head Cauliflower 
  • 3 Tbsp almond flour
  • 1 1/2 Tbsp coconut flour
  • 3 eggs
  • 1 Tbsp rosemary
  • 1 Tbsp basil
  • 1 tsp Salt

Instructions

  1. Pre-heat oven to 400 degrees.
  2. Cut the cauliflower heads off and place in food processor until it turns into a rice like substance.
  3. Place cauliflower rice in glass bowl, cover with thin towel and microwave for 8-10 minutes until tender.
  4. Cool cauliflower on thin towel, once it has cooled, ring out AS MUCH water as you can. The more water you get out, the less mushy the buns will be.
  5. Mix all of the ingredients in large bowl.
  6. Shape into circles onto a well oiled cookie sheet or parchment paper. I used a Mason Jar lid to shape the circles.
  7.  Cook for 15-18 minutes then flip the buns and cook another 15-18 minutes. You want the edges to be golden brown.
  8. Remove and place onto a cooling rack.
  9. Enjoy!!!

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Broccoli Avocado Salad

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Top 10 Reasons Why You Should Be Eating More Broccoli

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Broccoli Avocado Salad

Ingredients

  • 1 Tbsp Ground Mustard Seed
  • 1 Tbsp Red Wine Vinegar
  • 1 Tbsp Balsamic Vinegar
  • 2 tsp Basil
  • 3-4 Tbsp Olive Oil
  • 1 Head broccoli stem cut off.
  • 1 Avocado – sliced into cubes
  • 1/4 cup Sesame Seeds
  • 1/4 cup Roasted Almonds

Instructions

  1. Mix the mustard, vinegar, olive oil and basil into a small bowl.
  2. Mix the broccoli, avocados, seeds and nuts into a large bowl.
  3. Poor the liquid ingredients over the broccoli salad and mix together.
  4. Enjoy!!!

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Rosemary Sweet Potato Fries

DSC_0024 We Love our sweet potato fries in this household. If you are a fan of fries, but want to try a healthier option, you will love these! Not only are sweet potatoes better for you than regular potatoes, but these are also baked, not fried. Sweet potatoes have high nutritional value,  a 1 cup serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Sweet potatoes are also high in calcium, folate, potassium and beta-carotene. Beta-carotene is an antioxidant which converts to Vitamin A in the body. One serving of sweet potatoes can provide you with as much as 700% of the US RDA for Vitamin A. The Center for Science in the Public Interest rates sweet potatoes as the number one most nutritious vegetable because they such are so nutritionally rich. Sweet potatoes are low on the glycemic index, they have a glycemic load of only 17, when in comparison, a white potato has an index of 29.

Ingredients

 

  • 4-5 potatoes – pealed and cut 1/2 inch long
  • Olive oil – to coat
  • 2 Tbsp rosemary
  • 2 tsp. paprika
  • salt – to taste

Instructions

 

  1. Pre-heat oven to 450 degrees F.
  2. Line a sheet tray with parchment.
  3. In a large bowl toss sweet potatoes with just enough oil to coat.
  4. Sprinkle with salt, paprika and rosemary.
  5. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  6. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes.
  7. Let cool 5 to 10 minutes before serving.
  8. Enjoy!!!

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Curry Burger Over Sweet Potato Pasta

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This meal was voted a 10+ in my house the other day. The combination of the curry burger and sweet potato pasta was awesome! This makes for a great option If you are trying to eliminate processed breads and pasta, but still want to eat your burger. I used a spiralizer to cut my potatoes, if you do not have one you could thinly slice you potatoes. I would though highly suggest getting a spiralizer because of the many different option of what you can use it for.  You can buy one HERE on Amazon.

 Ingredients

Burger-

  • 2 lb. ground meat ( I used Moose,  try to get your meat from a good source e.g. – grass fed  from farmers)
  • 2 tbsp curry
  • salt & pepper – to taste
  • 1/2 lemon – juiced
  • 1-2 Tbsp. olive oil
  • 1/2 onion – chopped
  • 3 gloves garlic – crushed
  • 1/4 cup sun dried tomatoes

Pasta-

  • 2 sweet potatoes – sliced with a spiralizer
  • 2 tbsp olive oil
  • 3 tbsp. water
  • 1 1/2 tsp oregano
  • salt & pepper – to taste

Instructions

  1. Add the olive oil to a pan, once the oil is heated add the chopped onions. Sauté onions until translucent and tender.
  2. Add the garlic to the onion and sauté for 2-3 minutes.
  3. Mix all of the burger ingredients to together in a large bowl, until everything is well blended.
  4. Form the meat into medium sized patties.
  5. Put the patties on your grill until fully cooked.
  6. Add olive oil to the pan and heat.
  7. Add all of the sweet potato ingredients to your pan with oil.
  8. Cover the pan and let the potatoes steam for 8-10 minutes, stirring occasionally.
  9. Add a small amount of potato pasta to a plate, then place the burger on top of the pasta.
  10. Enjoy!!!