by Debra Arko Novotny | Jan 3, 2019 | Recipes
While there are many versions of this recipe, of course, I like mine best. It’s an adoption of Nommonpaleo and Rachel Ray. If you’re watching your lectins leave out the tomatoes as I do. If not, then add chopped sautéed tomatoes to your vegetable mix.
We make these for Christmas morning and then have leftovers for part of the week. Along with our Pumpkin Paleo muffins. With that said, we like to make them throughout the year and eat during the week. A quick and easy make ahead lunch that people can grab when they get hungry is Pumpkin Soup with Chives and Ginger
I call these Mini Prosciutto Egg Frittatas
What you need
- 4 tablespoons of coconut oil divided. Use 2 to coat the muffin tins, and the rest to saute the vegetables.
- ½ of an onion finely diced
- 1 tablespoon or 2-4 garlic cloves
- ½ a bunch of fresh spinach. Can use a ½ of a plastic container full
- 12 large eggs
- ¼ cup coconut milk – remove the fatty part and save of something else. I use both the can and the carton of coconut milk in my recipes
- 1 tablespoon of coconut flour
- 12-15 [double this if you want the tin fully lined] slices of prosciutto or similar Italian meat
- Salt, pepper, onion, and garlic powder to taste. So about 1/4-1/2 teaspoon each.
How to Make Mini Prosciutto Egg Frittatas
- Pre-heat oven to 350. Use a 12 tin muffin tray. You can make 12-15 Mini Prosciutto Egg Frittatas, and they keep about 4-5 days if you don’t overcook or brown.
- Cut up the vegetables then place onion and garlic with about 2 tablespoons of oil in a skillet over medium-low heat to sauté.
- Once the onions are clear or translucent toss in the cut-up spinach without stems. Let them wilt about 30 seconds and remove from heat.
- In a large bowl beat the eggs, milk, and flour until mixed and creamy.
- Line each muffin tin with prosciutto
- Fill each tin with 1/3 full of eggs
- Spoon in enough vegetables to fill each tin to 2/3 full.
Now the Magic: Mini Prosciutto Egg Frittatas Muffins
Place egg Mini Prosciutto Egg Frittatas on middle rack in oven for 15 minutes. Check that the eggs are done by using a wooden toothpick in the middle. It should come out clean. If not bake one more minute and test again.
Once done, remove to stop the eggs from browning and drying out.
If you overcook, your eggs with have a nice brown crust. This is great for today and maybe tomorrow, but it means the eggs will dry out quickly and need eaten today.
If you didn’t overcook, enjoy for the week. Warm Mini Prosciutto Egg Frittatas left-over in microwave straight from the refrigerator for 5-8 seconds and eat. If you want more egg recipes, visit Scrambled Eggs Done Right
by Debra Arko Novotny | Jun 1, 2016 | Recipes
Right now you’re saying Brussels Sprouts Salad really? What if you can find a way to have this super healthy recipe for this vegetable and love eating it? Let’s first talk about reasons why you want to think about this recipe and give it a try. Cruciferous vegetables offer better choices for DNA protection and are foods that provide protection again cancer.
Brussels Sprouts Salad And Protection Against Cancer
Brussels sprouts come packed with special cholesterol-lowering benefits when you steam them for cooking. I like cooking them for a better flavor too. This is one food that is a healthy recipe whether it’s cooked or not!
Sprouts have a particular fiber-related component that does a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Their unique binding process makes it easier for bile acids to be expelled, and the outcome is a lowering of your cholesterol levels.
Brussels health benefits in the area of DNA protection in recent research showed they improve the stability of DNA inside of our white blood cells. These blood cells are what protect us from disease even cancer. Certain compounds in Brussels sprouts to block the activity of cancerous enzymes that occur in the body.
Cruciferous vegetables contain high amounts of glucosinolate. This is what gives mustard greens, Brussels sprouts, turnip greens, cabbage, kale, cauliflower, or broccoli their slightly bitter taste it gives you the best protection against cancer.
Let’s talk about your thyroid function. A current study, suggests that eating this vegetable can improve the function of this gland which can affect your energy, weight, and overall emotional health. Some cultures such as Germany eat a more cruciferous vegetable than American diets, and they have lower issues with Thyroid function and cancer.
Still not convinced? What if I can offer you an Amazing Brussels Sprouts Salad Recipe?
Amazing Brussels Sprouts Salad Recipe
I’m not a fan of Brussels Sprouts Salad so the idea of eating much of them isn’t appealing to me and many others. For me, I wanted a healthy recipe that has anti-cancer benefits. I’ve learned its all in the preparation and dressing! You can create a salad that others will ask for the recipe. It’s pretty simple, and this recipe is large enough to take to a BBQ or other summer party.
Because Brussels Sprouts Salad is great at other times of the year, keep this recipe handy all year long.
- 5 cups shaved Brussels sprouts washed and raw. You can do this with a handheld cheese shaver. Or you can steam them for 6-8 minutes to release the flavor and contrast with the apples.
- 1 apple (thinly sliced) I have tried tart apples and sweet apples depending on the time of the year. My favorite our crisp ones to offset the steamed sprouts.
- 1/4 cup thinly sliced green onion
- 1/2 cup chopped pecans.
- 3/4 cup pumpkin seeds or pomegranate seeds to add color.
- Other add in’s can be avocado bites, sliced grapes or try different nuts and seeds to your liking.
- 1/4 cup olive oil. Some clients have tried flavor infused olive oil, our favorite is Mango!
- Juice of 1 lemon
- 1 Tablespoon Dijon mustard
- 1 Tablespoon honey or maple syrup
- Decide to steam then shred or just shave the sprouts. If cooking place enough water in a pot that your steamer screen sits above the water. Bring to a boil with a lid on the pot. Reduce heat, add fresh sprouts [removed outer layer of loose leave, wash and dry] to pot. Steam for 6-8 minutes. Cool before shredding/shaving by placing in the refrigerator and cut when cold.
In a hurry, skip the steaming and shave the sprouts into a large bowl once cleaned. Add sliced apples, nuts and seeds.
- Whisk together dressing ingredients and set aside.2. Decide to steam then shred or just shave the sprouts. If cooking place enough water in a pot that your steamer screen sits above the water. Bring to a boil with a lid on the pot. Reduce heat, add fresh sprout [removed outer layer of loose leave, wash and dry] to pot. Steam for 6-8 minutes. Cool before shredding/shaving by placing in the refrigerator and cut when cold.In a hurry, skip the steaming and shave the sprouts into a large bowl once cleaned.3. Thinly slice apple (leave the peel on) and combine all salad ingredients together in a large bowl.
4. Drizzle dressing over salad, and toss until everything is well mixed.
5. Serve immediately or store in the refrigerator for up to two days.
All images copyrights Dreamstime 2016
by Debra Arko Novotny | Mar 15, 2016 | Recipes
Some days are just not warm enough to grill and too nice to turn on the oven. That’s a day our home choices to make Creamy Chicken Marsala. This is one of my favorite ways to fix chicken which can often be dry and tasteless. We’ve lightened it up a bit from the tradition Marsala recipe. “Marsala” is a type of wine often thought to be strong, dark wine drank with sweet dishes. It is used in sauces or desserts. This recipe is perfect for four.
Creamy Chicken Marsala
- 1 garlic clove minced
- ½ cup if finely diced white or yellow onion
- 5 cups of sliced mushroom our pick is White buttons. For an intense flavor, you can select creminis which are actually immature Portobello
- 4 organic skinless, boneless chicken breasts. Thinly slice the breasts in half or you can pound them with a meat tenderizer.
- Salt and pepper to your taste
- 3 TBP of olive oil. If you have an Evo store near We enjoy the Garlic or Italian infused oil.
- ½ cup of Marsala wine
- ½ cup of low -fat chicken broth
- 1 cup of half and half milk
- 1 Tsp of ground mustard
- Fresh chopped Parsley
- Warm ½ the oil in a large skillet carefully.
- Place the chicken breasts gently into the skillet lightly sprinkling with salt and pepper.
- Cook until lightly brown on both sides turning as needed to cook throughout. Remove the Chicken to your serving platter or tray.
- In the same skillet gently warm the rest of the olive oil. Add onion, mushrooms, and garlic for 2-3 minutes until the onions and mushroom are slightly translucent.
- Add the Marsala wine bringing to a light boil. This will remove the alcohol and leave the flavor.
- Add in chicken broth, half and half milk, and mustard spice. Bring to a slow simmer and allow the sauce to thicken. This takes about 8-10 minutes.
- Add the chicken breasts to heat another 2-3 minutes
- Remove meat to a serving dish, pour the sauce over and sprinkle with parsley. Serve!
Variation For Chicken Tarragon Recipe
There are many ways to prepare a Creamy Chicken Marsala. Because the original calls for heavy cream, this is a lighter version. A variation of this dish is named Creamy Chicken Tarragon.
Just use a white wine and add to the recipe ½ to 1 TBP of crushed Tarragon. If you want to make Chicken Tarragon a much lighter version remove the half and half and increase the broth a ¼ cup. The sauce will be thin and can be thickened. Add ¼ tsp of arrowroot mixed with the cold wine or broth.
We’d love to hear your alternatives and ideas on this famous recipe. Don’t be shy please share your Creamy Chicken Marsala recipe below.
Interested in living healthy? Find out more by calling our offce. Call today!
images copyright 2016 Fotolia all rights reserved.
by Debra Arko Novotny | Mar 3, 2016 | Recipes
Spring And Summer Rose Wine Reviews
My occasional Food or drink review for the foodie in me and you shares Rodale’s Rose Wine selection.
I am not much of a Rosés Wine person but after reviewing Rodale’s 8 Great Eco-Friendly Rosés, I think this summer hold’s some fresh new favorites from some old master of the world of crushing grapes.
Not being a connoisseur of wine I rely on my husband and good friends to guide me. I also pay attention when Rodale releases their choices. They seem to find hidden gems that meet my more organic or clean food choices.
Rodale’s 8 Great Eco-Friendly Rosé Wine
1. With spring around the corner thoughts of shorts and sandals cross our minds; how about a nice tart wine out of California? Ambyth Estate has a Rosé [$45] full of aroma and tastes of blood orange and crushed peony. It’s from a biodynamic winery in Paso Robles.
2. Martian Ranch and Vineyard is a favorite of past trips and they have a bursting red made from Mourvedre This is a 2014 vintage [$18] hearty wine for those summer steaks on the grill. It’s a mix of raspberries and smoke a perfect balance for an evening meal outside. Don’t let this delicious pink color fool you!
3. I confess I am not a Pinot Noir fan. To me there is an aftertaste, I can’t quite grow to like but this lighter blush wine is from Washington and if I am willing to try it I know the fans of this blend will stock up. Analemma Rosé Of Pinot Noir 2014 is not as expensive as the Ambyth Estate [$25] let me know your thoughts!
4. Organic vineyards have come a long way since I started searching for quality over twenty years ago. I never thought about New York state but Bloomer Creek Vineyard Dry Rosé 2013 [$20] near Cayuga Lake is one of the best for a tangy marmalade flavor. It’s a complex taste that I invite you to post your thoughts and comment below.
5. The idea of a Pinot Gris with hints of apple cider sounds almost too good to be true. This Ramato [$26] is made from white grapes yet still is Can you pick taste the hint of rich leather from the barrels? It’s from Donkey And Goat Filigreen Farm 
6. Back to the east coast, Rodale found a premium blend that is well worth it. La Garagista Lupo In Boca 2014 [$38] is from Vermont and pressed by foot. The only time I ever saw this done was in a movie with Keanu Reeves and in my neighbors backyard when he invited all the little girls on the block to ‘stomp grapes’ as he made his much-loved home-wines. This blend promises to be a bit acidic with an electrifying lemonade flavor mixed with strawberry.
7. Summer is the time of beautiful rose petals and this Oregon vintage [$20} is a dark, fragrant choice Willamette Valley. Another pinot Montinore Estate  washes across your palate a smooth flavor that will have you desiring more. Pinot people let me know. I do promise to try it but want you the reader’s expertise on this one!
8. Am I saving the best for last? Maybe but you be the judge. Shinn Estate Vineyards 2013 a Long Island estate delights with organic and biodynamic practices. This is a promising lush and indulgent wine for people like me who love a good wine at a low price point [$16]. It’s smooth and full of flavor reminding you cranberries aren’t just about winter holidays.
Wine Lovers Speak Up
Let me know your thoughts. After all, a review is about what is right for you. Spring and summer bring us into eating outside more, entertaining, and watching the sunset with your partner. I know my husband and I will have some wine choices to add and hope you take this opportunity to include your choices too.
Interested in living healthy? Find out more by calling our offce. Call today!
Review summary of http://www.rodalesorganiclife.com/food/8-great-eco-friendly-roses/ and images Fotolia all rights reserved.