Tag Archive for: My Sage Gourmet

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Breakfast Hash

Easy Breakfast Hash

Easy Breakfast Hash

Yield: 4
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes

Great Post-workout or anytime

Ingredients

  • 2 tablespoons unsalted butter
  • 1 cup butternut squash, peeled, seeded and cut into bite size pieces
  • 1 cup zucchini, cut into bite size pieces
  • 1 cup red bell pepper, seeded and diced
  • 1 fully cooked chicken sausage, cut into bite size pieces
  • 2 large eggs
  • 1 small avocado, peeled and diced
  • 1 teaspoon nutritional yeast
  • 1 teaspoon My Sage Gourmet’s Mediterranean Herb Seasoning or Herbs de Provence
  • Garnish-curly parsley and scallions

Instructions

  1. Set an Oven Safe skillet to medium heat, melt butter
  2. To the skillet add butternut squash, Sautéing 8-10 minutes or until golden brown and tender.
  3. Preheat oven to 325 degrees
  4. Add zucchini and cook for an additional 2 minutes.
  5. Add pepper, chicken sausage and seasonings. Cook additional 5 minutes, gently combining.
  6. Flatten the hash into an even layer, pressing gently with a spatula.
  7. Cook undisturbed until crunchy and browned on the bottom, about 5 minutes. Flip the hash in sections and cook until browned on the other side, about 5 more minutes. Remove from the heat.
  8. Using a spoon, make 2 shallow indentations in the hash and crack 1 egg into each. Transfer Oven Safe Skillet to the oven and bake until the egg whites set, about 10 minutes.
  9. Carefully remove from oven, adjusting seasoning as needed
  10. Plate each serving and top with avocado and garnish.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 16gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 110mgSodium: 156mgCarbohydrates: 15gFiber: 7gSugar: 4gProtein: 7g

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© Carol Takakura
Cuisine: Healthy / Category: Breakfast

 

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Asparagus and Mushroom Stuffed Bell Peppers

 

Shows an image of two stuffed green peppers on a white plate

Asparagus and Mushroom Stuffed Bell Peppers

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Delicious and nutritious anytime

Ingredients

  • 2 teaspoons olive oil, divided into 1 teaspoon each
  • 2 medium-large red or green bell peppers, seeded, cut in half lengthwise and hollowed out
  • 1 cup chopped bite sized fresh asparagus spears
  • 1 cup finely chopped organic mushrooms
  • 3 medium eggs, plus 3 egg whites
  • 2 tablespoons canned full fat coconut milk
  • 1 teaspoon My Sage Gourmet’s Summer Garden Grilling or Savory Spring blends
  • Freshly ground black pepper
  • 4 tablespoons mozzarella
  • 2 tablespoons goat cheese (Optional)
  • Garnish with a handful of chopped fresh cilantro or parsley, and crushed red pepper

Instructions

  1. Preheat oven to broil.
  2. Place bell peppers cut-side down on a baking sheet. Drizzle with one teaspoon olive oil
  3. Place baking sheet on center rack of the oven.
  4. Broil for 10 to 12 minutes. Remove from oven and carefully turn each pepper over. Leave on baking sheet.
  5. Adjust oven temp. to 425F.
  6. Preheat medium skillet to medium.
  7. Heat for one minute, before adding one teaspoon olive oil.
  8. Add asparagus, and toss to coat with olive oil. Sauté for one minute
  9. Add mushrooms, sauté for an additional 4 mins. or until the asparagus is snap tender. Remove from heat setting aside to cool.
  10. In a medium bowl, mix together the remaining ingredients
  11. Next add in the asparagus and mushrooms mixing gently
  12. Using a spoon or ice cream scoop, scoop equal amounts of filling into each bell pepper..
  13. Sprinkle with goat cheese (Optional)
  14. Bake until tops of the pepper are golden brown and the egg is set, approx. 15 mins

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 163Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 132mgSodium: 180mgCarbohydrates: 8gFiber: 3gSugar: 3gProtein: 12g

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© Carol Takakura
Cuisine: American, Healthy

 

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Even small amounts of fruit and vegetables are beneficial

A new study—the first of its kind—explains how even moderate intake of fruit, vegetables and legumes may lower a person’s risk of heart disease and death.

This is good news for those who think they can’t afford to get the recommended amount of fruits, veggies and legumes every day.

“Previous research, and many dietary guidelines in North America and Europe recommended daily intake of these foods ranging from 400 to 800 grams per day.  This is unaffordable for many people in low to middle-income countries,” said study investigator Dr Andrew Mente, PhD, from the Population Health Research Institute, McMaster University, Hamilton, Canada. “Our findings indicate that optimal health benefits can be achieved with a more modest level of consumption, an approach that is likely to be much more affordable.”

Researchers looked at the diets of those living in 18 countries and across seven geographic regions. They concluded people eating 3 to 4 servings per day of fruits, vegetables and legumes was just as beneficial on their health as those with higher intakes. USDA Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings.

Although this was a study done across multiple countries with various types of diets, Mente believes this data could help sway nutrition policies universally.

Author: Jenny Ivy

Courtesy of Delicious Living and The New Hope Network

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

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Italian Herbed Farro Bowls

Shows an image of a white bowl containing Italian Herbed Farro

Italian Herbed Farro Bowls

Yield: 6

Ingredients

  • 2 cups uncooked farro
  • 6 cups water
  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic (minced)
  • 1 large fennel bulb (cut into ⅛-inch slices)
  • 2 cups ¼-inch carrot slices (3 large carrots)
  • 1 cup dry white wine
  • ½ teaspoon fennel seed (crushed)
  • 1 cup halved cherry tomatoes
  • Juice and peel of 1 lemon, divided
  • 1 tablespoon dried, mixed Italian herbs
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 (5-ounce) package baby spinach
  • ¼–½ teaspoon crushed red pepper flakes
  • ¼ cup snipped flat-leaf parsley
  • ½ cup coarsely chopped almonds (toasted)
  • ¼ cup shredded Parmesan cheese

Instructions

  1. Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
  2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add Garlic and sauté until softened, about 3 minutes. Add another 1 tablespoon oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed.
  3. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 tablespoons lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
  4. To farro, add remaining 1 tablespoon oil, 1 tablespoon lemon juice, red pepper flakes and parsley; toss.
  5. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

Notes

This recipe is being shared courtesy of Delicious Living

Many thanks to the recipe author Jane Burnett,RD. 

Photo credit to Jennifer Olson/Delicious Living

Please visit the Delicious Living Blog today.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 498Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 2mgSodium: 372mgCarbohydrates: 74gFiber: 13gSugar: 15gProtein: 17g

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© Jane Burnett, RD
Cuisine: Italian / Category: Grains

 

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The Good News about Inflammation

How could having Inflammation be good news

Inflammation is the body’s normal response to injuries or infections. The good news about inflammation is that if you are experiencing it, your body is providing you valuable intel of a problem and at the same time, working on a solution. Thats is pretty amazing when you think about it. At the very least, this is your early warning sign of a bigger condition, so act now! Some forms of inflammation can be protective such as a swelling of a sprained ankle to protect the bone. Other forms such as chronic inflammation can be progressive, severe, and play a role in chronic diseases and conditions.

More Good News about Inflammation
If you have been diagnosed with an inflammatory based condition, the other good news, changes to your eating habits may profoundly benefit you.
Many types of inflammation can affect us long-term but we can help to minimize inflammation within the body with our diet.

What to Eat
“”Eat food, not too much, mostly plants.” –Michael Pollan. If we can begin here, in the garden, in the kitchen and at our family table, we are definitely headed in the best direction for health and well-being.

Let’s dive a little deeper
In general, foods that are nutrient dense and contain antioxidants can help reduce inflammation. Anti-inflammatory foods are those that many experts encourage us to eat. They include oodles of fruits and vegetables, whole grains, plant-based proteins, including beans, legumes nuts, fatty fish, and fresh herbs and spices. Now, let’s take a closer look.

Fruits and Veggies: The darker, more vibrant colors the better- Research tells us that vitamin K-rich leafy greens like spinach, lose leaf lettuce, broccoli and kale reduce inflammation. Cabbage, especially in a fermented state (think sauerkraut), is a valuable fighter of inflammation. Additionally, berries and stone fruits contain antioxidant properties, which are substances that prevent or delay some types of cell damage, and can reduce inflammation.

Whole Grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains are high in fiber, and that fiber thwarts inflammation.

Beans: They are high in fiber, loaded with antioxidants and other anti-inflammatory substances. Simple as that! Worried about the gassy affects? Try adding a piece of seaweed into the pot while cooking to reduce that gas.

Nuts: Healthy nuts are chock full of the polyunsaturated and monounsaturated fats and do not contain many unhealthy saturated fat. As a result, nuts have major anti-inflammatory effects. Specifically and in small quantities,raw, unsalted almonds, walnuts, pecans, pistachios, brazil nuts, cashews and hazelnuts

Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation. If you are eating canned tuna, I suggest sticking with Safe Catch Tuna.

Herbs and spices: Numerous studies show the impact herbs and spices have on inflammation. The findings are promising. Add these to your diet- Ginger, Rosemary, marjoram, oregano, sage, cayenne, cinnamon and cloves.

Green Tea: There is no lack of evidence on the positive effects of green tea. My suggestion, look for an organic blend/brand. With so many good choices, this is not the place to cut corners.

Dark Chocolate: This one makes me especially giddy! A study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To bump up the benefits , pair dark chocolate with apple slices to speed up the probiotic fermentation process. This will lead to an even greater reduction in inflammation. Quality is king here- so make certain the cacao is at least 70 percent or above.

The Bottom Line
Have Love and Respect for your body- it is the only one you have in this life. Support your body by putting into it fuel and medicine in the form of good clean food.

Set up your Kitchen Coaching session Today:
Want to learn more? Drop me a line or give me a call. I am happy to meet with you to discuss your best solutions.

 

 

 

 

 

 

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

 

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