by Heather | Jan 6, 2019 | cooking, gluten free, greens, meat, paleo, protein, recipe, whole 30
Zuppa Toscana
recipe slightly modified from 40Aprons
Ingredients:
4 slices organic, uncured bacon , cut into about 1/2″ pieces
1 pound Italian sausage , made from below recipe
1/2 teaspoons crushed red pepper flakes
16 ounce organic potatoes, I used small bite sized potatoes cut in half
1 medium white or yellow onion , diced
2 tablespoons garlic , minced, about 4 cloves
4 cups organic chicken stock
4 cups chopped kale
1 can coconut milk
Salt and pepper , to taste
Homemade Italian Sausage
1 pound organic ground pork or turkey (I used turkey)
1 tablespoon red wine vinegar
1 teaspoon salt
1 teaspoon black pepper
1 tablespoon fresh chopped parsley or 2 teaspoons dried
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried basil
1 teaspoon paprika
1 teaspoon red pepper flakes
1/4 teaspoon ground fennel seed optional (I didn’t have this, delicious without)
pinch dried oregano
pinch dried thyme
Instructions
If making Italian sausage: combine all ingredients in a bowl and mix well. Alternately, combine all ingredients in saucepan and stir well when browning.
In a Dutch oven or heavy-bottomed medium pot over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.
Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
Pour the chicken broth into the Dutch oven with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until fork tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook ’til the kale is bright green and softened. Add salt and pepper to taste.
by Heather | Aug 20, 2018 | fruit, gluten free, greens, recipe, vegan, vegetarian, wellness
Tropi“Kale” Smoothie! (Servings 2)
Ingredients:
• 2 cups kale (packed tight)
• 1 small frozen banana, previously peeled
• 1/2 cup frozen mango
• 1/2 cup pineapple
• 1 inch ginger peeled and roughly chopped
• 1/2 cup full fat coconut milk
• 1/2 cup water, more if needed
Directions:
1. Add all the ingredients into a blender and blend!
2. Enjoy!
by Heather | Apr 30, 2018 | gluten free, greens, recipe, Uncategorized, vegan, vegetarian
Amazing Artichoke & Kale Dip
Ingredients:
• 2 cups chopped curly kale
• 1/2 tablespoon olive oil
• 14 oz. can whole artichoke hearts, drained, and cut into quarters
• 2 small avocados
• 2 Tbsp. fresh lemon juice
• 2 Tbsp. shelled hemp seeds (i.e., hemp hearts)
• 1 garlic clove, minced
• 1/4 teaspoon sea salt
• Freshly ground black pepper, to taste
• Sliced Veggies of your choice to dip!
Directions:
1. Add the kale and olive oil to a skillet over medium-low heat.
2. Cook until kale is wilted and tender (5-6 minutes).
3. Transfer the kale to a cutting board and chop into bite-sized pieces. Let cool.
4. While the kale is cooling, put avocado (not pit or peel) into a food processor with the lemon juice, hemp seeds, garlic, sea salt, and black pepper. Process for 2-3 minutes or until smooth.
5. In a bowl, combine the avocado mixture, kale, and artichoke hearts and gently mix.
6. Transfer the dip to a serving dish and serve immediately with sliced veggies!
by Heather | Jan 15, 2018 | baking, gluten free, greens, protein, recipe, vegan, vegetarian
Baked Sweet Potatoes with Hummus
Ingredients:
• 4 sweet potatoes
• 2 tablespoons sea salt flakes
• 1-2 cups baby kale leaves
• ½ teaspoon dried chili flakes
• 1 tablespoon + 1 tsp. extra-virgin olive oil
• Sea salt and cracked black pepper
• 1 sweet onion, chopped
• 1 cup (260g) store-bought hummus (no preservatives)
Directions:
1. Preheat oven to 200°C.
2. Place the sweet potatoes on an baking sheet, pierce with a fork and rub with salt. Bake for 60-70 minutes, or until cooked.
3. While the sweet potatoes are cooking, place the kale, chili, oil salt and pepper on a baking sheet with parchment paper and toss to combine. Cook for 8–10 minutes or until golden. Set aside.
4. Heat a sauté pan to medium-high heat. Add 1 tsp. of olive oil and add chopped onions. Sauté until golden brown. (about 15-18 minutes)
5. Cut the sweet potatoes in half, and top with the hummus, caramelized onion and crispy kale to serve.
by Heather | Aug 16, 2016 | baking, recipies
Tuscan Kale Spaghetti Squash Lasagna Bake
INGREDIENTS:
– 2 x 3-4 pound spaghetti squash
– 1-2 tablespoons sunflower oil, divided
– 1/4 cup minced shallot
– 4 teaspoons minced garlic
– 2 x 15oz cans cannellini beans, drained + rinsed
– 1 cup sliced sun-dried tomatoes, not oil-packed
– 10 cups ribboned Tuscan/dino/lacinato kale, stems removed ~2 med. bunches
– 1 1/2 tablespoons fresh oregano,
– 1 large egg
– 15oz full-fat ricotta cheese
– 1 cup grated parmesan cheese
– sea salt + pepper
Breadcrumb Topping:
– 3 slices gluten-free bread, I used Udi’s
– 1/4 cup grated parmesan cheese
– 1 1/2 teaspoons freshly chopped oregano
INSTRUCTIONS:
– Preheat your oven to 400° F.
– Slice spaghetti squash lengthwise and scrape out seeds. Drizzle with oil, a sprinkle of salt + pepper and then rub in. Line 1-2 baking sheets with parchment paper and place squash cut side down. Bake for about 35-40 minutes until just tender enough that you can scrape the squash into strands. You don’t want it fully cooked since it will be baked again.
– While cooking, place bread in a blender or food processor and grind into breadcrumbs. Toast on a pan in the oven [top rack is fine] for about 6-8 minutes. Remove and let cool fully, then toss with oregano and parmesan.
– Flip the cooked squash halves over and let cool for 15 minutes [longer is fine].
– While cooling, heat a large sauté pan over medium-low heat. Add 2 teaspoons of oil. Once hot, add the shallot and let cook for 3-4 minutes, stirring frequently. Add garlic with 1 teaspoon of oil and stir frequently for about 2-3 minutes, until lightly browned. Preheat oven to 350° F.
– Raise the pan heat to medium. Add white beans and a hefty sprinkle of salt + pepper. Cook for 4-5 minutes, stirring occasionally. Stir in sun-dried tomatoes and let cook for about 2 minutes. Stir in kale and oregano. Let cook for 1-2 minutes until just starting to wilt. Remove mixture from the heat.
– Scrape about 90% of the spaghetti squash into a large mixing bowl, leaving some attached to each shell. Empty the kale mixture over the squash and combine. Add salt and pepper until seasoned to your liking.
– Whisk the egg in a small mixing bowl. Mix in the ricotta, parmesan, a pinch of salt, and about 1/4 teaspoon black pepper until. Empty over the squash mixture and toss with your hands to evenly distribute. Scoop 1/4 of the mixture into each squash
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
