happy eats healthy

being healthy is finally delicious!

 

Healthy Chicago Cooking Classes

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Garlicky Hasselback Sweet Potato

Hasselback Sweet Potato is the best thing that’s happened to sweet potatoes since… well, actually, I love sweet potatoes so it’s just another really great way to prepare them. Plan for them to bake a long time, but the reward is a crispy outside and creamy inside. ~monique

Hasselback Sweet Potato

1 sweet potato

1 garlic clove

1 tbls of ghee, olive oil or grassfed buttter

Salt and pepper

Preparing the hasselback potato

Preparing the hasselback potato

Preheat the oven to 400 degrees.

Slice the potato into thin slices, being careful to not slice all the way to the bottom of the potato. Slice the garlic into thin slices. Slide the garlic slices into the slits.

Place the potato on a small pan or pie tin. Spread the ghee over the top. Sprinkle with salt and pepper.

Bake for 45-60 minutes until the outside of the potato is crisp and the inside is tender.

Top: Try topping with a few fresh chives or try my Cauliflower Cheese Sauce or  Cashew Bechamel Sauce

 

Tips: Place a chopstick on each side of the potato when you are slicing through it, this will help keep from slicing all the way through the potato.  

Chorizo Sausage-Stuffed Summer Squash

Take your summer squash up a knotch by making a sausage-stuffed summer squash using chorizo. Guaranteed to fill you up and taste amazing.  I created it dairy free, but give you an option to top with cheese based on your preference.

Enjoy!

~Monique

 

Chorizo Stuffed Summer Sausage

4 large yellow summer squash or zucchini

4 chorizo sausages

2 tbls olive or avocado oil or ghee

1 small onion, diced

3 garlic cloves, minced

2 celery sticks, diced

1 tbls fresh thyme

Salt and pepper

Cashew Bechamel Sauce

Optional: edible flowers, cheese

Remove the sausages from the casing and saute until cook, using a wooden spoon to break up the meat. Remove from pan and set aside. Remove an extra grease from pan as well.

While the meat is cooking. Cut the squash in half lengwise and scoop out the insides (saving this for the stuffing), leaving just enough flesh for the squash to retain their shape.

Rub the squash with 1 tbls of oil, season well with salt and pepper. Grill (or roast) the squash until just fork tender.

Dice the onions and celery and mince the garlic. Also dice up insides of the squash.

Heat remaining oil over medium high heat, add the diced onions and celery. Cook for about 5 minutes just to soften. Add in the garlic and the diced squash and a good sprinkling of salt and pepper. Cook another 5 minutes until the squash is lightly sauted. Add back in the chorizo nd the fresh thyme and toss well. If the pan is super dry, add a couple tablespoons of water.  Taste and add additional salt and pepper as needed.

Place each squash on a platter and fill each with the chorizo filling.

Drizzle with my creamy , ‘cheesy’ Cashew Bechamel sauce. Top with edible flowers. Enjoy while warm.

Optional: Or top with a bit of cheese, then place under the oven broiler for a couple minutes to melt the cheese.

Lemon Kale Stuffed Spaghetti Squash

Ingredients
1 spaghetti squash (oil, salt and pepper)

1 tbls olive or coconut oil or ghee

2 cups sliced leeks

4 cups curly kale (about 4 leaves), torn into bite-size pieces

1/2 cup water

1/2-1 tsp aleppo or red pepper flakes

3 garlic cloves, minced

1/2 tsp Himalayan pink salt

juice of 1 lemon

small handful of fresh parsley

small handful of fresh mint

Parmesan cheese

1/4 cup toasted pine nuts

Directions
Roast the spaghetti squash: preheat the oven to 400 degrees. Cut the squash in half lengthwise, scoop out the seeds. Drizzle with olive oil and season well with salt and pepper.

Place cut side down on an oven-proof pan, roast until squash is fork tender (40-60 minutes depending on the size of your squash.) Use a fork to release the long spaghetti squash strands.

Start the kale when the squash is nearly done:

Heat the oil over medium high heat. Add in the leeks and saute until just tender and edges begin to brown. Add in the kale and toss well. Continue to cook to wilt kale. Add in 1/2 cup water- this will help the kale to cook, simmer and steam.

Once the water has evaporated, add in the garlic, salt and pepper flakes, toss well and cook for another minute. Use the lemon to deglaze the pan. Remove from heat and toss in the fresh parsley and mint.

Fill the spaghetti squash with the kale mixture, be sure to include any juices in the pan. Top with toasted pine nuts and Parmesan cheese. Enjoy!

 

Notes
This would be great with sausage or chicken too, just cook with the leeks and continue as directed.

Roast the squash ahead of time (during your meal prep) and just rewarm for a super easy supper.

If you are really struggling to cut the squash in half, try microwaving it for a few minutes to soften it first.

Cauliflower Cheese Sauce

Prep Time: 

Cook Time: 

Ingredients
1 tbls ghee

2 cups cooked, warm cauliflower

2 tbls nutritional yeast

4 tbls milk (dairy free)

2-4 garlic cloves, roasted

1 tbls lemon juice

pinch salt and pepper

Directions
If the cauliflower isn’t cooked, steam it to fork tender.

Place all the ingredients in the blender, blend until smooth and creamy.

Enjoy over roasted veggies, chicken or turkey or pasta.

Notes
Cooked cauliflower makes a creamy, delicious sauce. Add more or less roasted garlic to your liking.

Detoxifying Apple Cabbage Salad

Prep Time
5 minutes

Cooking Time
3 minutes

Ingredients
2 cups thinly sliced cabbage

1 small apple, chopped into thin matchsticks

1 scallion, chopped

1 tbls sesame oil

1/2 tbl pure or toasted sesame oil

1/2 tbls rice vinegar

1 tbls tamari

2 tbls sesame seeds

Directions
Chop the cabbage, apple and green onion- toss in a bowl.

Toast the sesame seeds in a small pan over low heat. Remove from heat and add the oil, vinegar and tamari into the pan, swirl to combine.

Pour the dressing over the salad, toss well. Enjoy.

Apple Wild Rice Pilaf (a Perfect Holiday Gift-Jar gift)

Cooking Time
35 minutes

Ingredients

Per 16 oz Jar:

1 cup wild rice

1 tsp dried, minced garlic

1 tbls dried minced onion

1/2 teaspoon dried parsley

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1 bay leaf

1 tsp ground mustard

1 teaspoon salt

1/4 teaspoon pepper

2 tbls dried cranberries

1/4 cup chopped pecans
1 apple juice box (1 cup apple juice)

Directions
Layer the seasonings in the bottom of a 16 oz mason jar (garlic, onion, parsley, oregano, thyme, bay leaf, ground mustard, salt and pepper.) Add the wild rice on top of the seasonings. Add a layer of plastic wrap, add in the cranberries and pecans into the wrap and twist closed. Screw on the mason jar lid. Attach the apple juice box with tape and ribbon.

Share the following directions with the jar.

Directions: Open jar, remove cranberries & pecans, set aside. In a small to medium pot, bring 1 cup apple juice (the included juice box) and 2 cups of water or broth to a boil. Pour in everything in the mason jar (the rice and seasoning.) Cover and lower heat to simmer. Cook until the liquid has been absorbed and the rice is at desired texture, about 30-40 minutes. Top with the pecan and cranberries and enjoy!

Great as a meal or served as a side dish!

gluten/dairy free

Notes
This gorgeous Wild Rice Pilaf is bursting with nutty and sweet flavors! Wild rice is technically not a rice, it’s a gluten free grass. It’s easier to digest (actually enhancing digestion as it’s rich in magnesium and fiber) and contains no arsenic like other types of rice do.

Aside from being an absolutely yummy dish, this recipe makes the perfect gift. Just place all the ingredients in a jar, attach the directions and you have a stunning, healthy gift everyone will love!

 

Watermelon Dessert Pizza

Prep Time
5 minutes

Ingredients
1 Watermelon slice

Strawberries, blueberries and cherries

Toasted coconut flakes

Toasted pecans

Honey

Flake sea salt

Coconut Butter (optional)

Edible flowers (optional)

 

Directions

Cut one big, thick slice of watermelon from the middle of your melon. I made a couple ‘pizza’s’ so I sliced the whole watermelon into rounds and choose my favorite 2 slices.

Lay on a platter and cut into triangles like you would a pie, 8-16 slices.

Slice the strawberries and pit and slice the cherries; arrange across the watermelon slice along with the blueberries.

Sprinkle on the toasted coconut and crush on the toasted pecans.

Drizzle the whole thing with about a spoon full of honey. Also drizzle with coconut butter if using.

Top with a sprinkling of flake sea salt and edible flowers.

 

 

Super Simple Homemade Tortillas: Gluten & Grain Free

Prep Time

Ingredients
1/2 cup + 2 tbls cassava flour
1.5 tbls evoo
scant 1/2 cup water
1/2 tsp salt
3/4 garlic powder (this makes these really addicting, so I tend to go a litter more heavy-handed on the garlic)
fresh cracked pepper

Directions
Mix ingredients with a fork in a bowl, use hands when needed to bring together to a ball. Divide into 4 balls.

Roll out one ball between 2 sheets of parchment paper.

Place in a dry, hot skillet; until set and slightly charred on one side; flip and repeat on the second side. Continue with the rest of the balls. Enjoy immediately

If I want these more cracker crisp, cook longer or you can pop in the oven to fully crisp up.

Makes four super yummy tortillas!!

Notes
*cassava flour is dried, ground cassava root. It”s gluten, grain and nut free! It is high in carbs though- so if you are watching blood sugar, keep an eye on spikes. I recommend always eating high carbs with fat and protein to balance it out.

Sundried Tomato Pesto

Prep Time:
30 minutes (for soaking)

Cooking Time:
>5 minutes to blend

Ingredients
12 sundried tomatoes

3/4 cup extra virgin olive oil

1/3 cup almonds

1 tbls fresh rosemary

1/2 tsp smoky paprika

2 garlic cloves

1 packed cup kale

1 1/2 tbls white balsamic vinegar

Directions
Soak the tomatoes in the olive oil for about 30 minutes.

Combine all ingredients (including the soaked tomatoes and oil) in a blender or food processor. Blend until combined and chunky, but stop before the pesto is smooth. Leaving some texture in the pesto gives it more depth.

Use immediately or store in the fridge for up to one week.

Simple Crispy Kale Chip

Ingredients
1 bunch kale

1 tsp olive oil

1/2 tsp sea salt

Directions
Wash the kale and set out to dry. If the kale is still wet it will steam rather than crisp. Try laying it on kitchen towels.

Tear the kale off from the stem into chip size pieces and place in a big bowl, drizzle with the olive oil. Massage it just to get the leaves covered.

Oven method: Preheat the oven to 200 degrees, or the lowest level it will go. Place the covered chips on a sheet pan, sprinkle with salt and bake until dry and crispy, turning over once; should take about 2-3 hours.

Dehydrator method: Place the covered kale in the dehydrator at about 115 degree until crispy; 6-8 hours.

Store in an airtight container. If they get a little soggy, I was able to recrisp by placing back in the dehydrator for a bit.

Crunchy Lotus Root Chips

Cooking Time
10-20 minutes

Ingredients
1 lotus root

1 tbls oil (avocado, olive or melted coconut oil)

Sea salt

Black pepper

Directions
Preheat the oven to 300 degrees. Line 2 sheet trays with parchment paper.

Peel the outside of the lotus root using a vegetable peeler, chop off the ends and discard. Slice the lotus root as thin as possible, using a mandolin is recommended for consistency. Toss the slices with the oil, lay them out on the sheet trays. Add a good pinch of salt and fresh black pepper (optional). Place in the oven and bake for 10 minutes and flip.

Cook for another 10 minutes or until golden dark brown (this might even take up to 20 minutes). Keep a close eye on them as some will get done quicker than others if your oven cooks uneven and if the slices are cut uneven. They will crisp up a bit more once you remove them from the oven. So take one out and let it rest for a minute- taste for crunchiness. Use that is your guide to removing the remaining slices.

Remove them as they crisp. Store in an airtight container… if there are any left to save.

Notes
Lotus root has the texture of a potato, so it crisps up similar to a chip does. It’s great for stimulating circulation and loaded with good fiber and vitamin C. It’s a great healthy, crunchy snack instead of processed chips!

I did experiment with baking the chips faster on a higher temperature, while the chips cooked faster I found the texture of the crunch was almost too hard. My preference is a lower setting for longer time frame for the best results.