Potato-Crusted Quiche

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On #mealprepmondays, I try to always make breakfast for my daughter and I for the week so it makes mornings easier.  This quiche, made with hash browns instead of pie crust, makes for a healthier version that’s still super yummy and filling.

As with ALL my recipes, this takes very little time to prepare and is really easy to make.  There is a lot of room to create in this recipe- using different meats and veggies based on what you like best or what is on sale that week.  My go-to is bacon & spinach but I’m always trying something new.

Ingredients:

  • 3 tablespoons of butter (or coconut oil)
  • 2 cups organic frozen hash browns (I use half a package of the Alexia brand)
    • I’ve also used frozen sweet potato fries for this if you want to avoid white potatoes.
  • 6 large soy-free pastured eggs
  • 1/2 cup vegetables
    • I typically use what is leftover from dinner the night before- asparagus, bell pepper, frozen spinach have all worked great.
  • 1/2 cup cooked breakfast meat
    • I like to mix this up depending on what’s on sale/what I’m feeling. I rotate between bacon (look for organic + sugar-free), ham and breakfast sausage.
    • TIP: If cooking bacon, make less of a mess and use of an already heated oven by oven-baking it instead of frying.
  • 2 tablespoons coconut milk (or heavy whipping cream)
  • 1/2 cup grated raw cheddar cheese
  • Sea salt & pepper

Preparation:

  1. Pre-heat oven to 375 degrees.
  2. Put the butter in your quiche dish (I use this one, but a standard pie dish would work just fine too) and place in the oven to melt.  TIP: to make it easier to put in/take out of the oven, I put my dish on top of a cookie sheet.
  3. Put frozen hash browns in dish and spread around to evenly distribute and mix in butter.  Season with salt and pepper.
  4. Put dish with hash browns into the oven until slightly browned- typically around 20 minutes.
  5. Whisk the eggs with milk and salt & pepper. Add the veggies and meat and cheese and stir.
  6. When potatoes are brown and crispy, take out of the oven and add the egg mixture.
  7. Put dish back in the oven and cook until the eggs are puffed and set- around 20 minutes.

I’d love to hear your favorite combinations of meat & veggies to put in this!  Enjoy!

 

 

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Zucchini Bread (Gluten/Grain, Dairy & Refined Sugar Free)

Sharing another #mealprepmonday recipe for breakfast!  This recipe makes two loaf pans, so I’ll keep them in the fridge to last the week. Even though this bread is free of grains or refined sugar, my toddler still loves it and I think you will too.

Ingredients:

  • 2 cups almond flour
  • 1 teaspoon baking soda
  • 1 tablespoon pumpkin pie spice (just cinnamon works too if that’s all you have)
  • 1/2 teaspoon salt
  • 1/2 cup melted coconut oil (or avocado oil)
  • 3/4 cup honey (or maple syrup)
  • 5 eggs
  • 3 cups shredded zucchini (not packed & no need to peel first) – this is typically 2 medium sized zucchini for me

Preparation:

  1. Preheat the oven to 350 degrees.
  2. Combine the dry ingredients in a large mixing bowl.
  3. Mix the eggs.
  4. Add the eggs, oil and honey to the bowl and mix with spoon until combined.
  5. Cut the ends off the zucchini and shred using either an electric vegetable shredder, food processor or manually with a large cheese grater.
  6. Add the zucchini and mix until combined.
  7. Pour equally divided between 2 greased loaf pans.
  8. Bake for 40-45 minutes until toothpick comes out clean.

Enjoy!

Salmon Salad

On Mondays, I meal prep. If you follow me on Instagram, you’ll see my #mealprepmonday stories where I share what I make for breakfast and lunch throughout the week.  This salmon salad is my go-to for lunches because it’s simple to prepare, inexpensive, healthy, filling and easy to package individually to grab each morning.

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Tuna salad was one of my favorite lunches my mom made for us growing up.  I know that not everyone finds it appetizing, but it’s a comfort food for me.  I make the same recipe now, but use canned salmon instead of tuna. Why? 1- I think it tastes better… it is not as dry as tuna and is less fishy. 2- it’s healthier. Tuna can have very high mercury content, so I try to avoid it now. Plus, salmon is truly one of the most nutritious things you can eat- it is full of omega-3 fatty acids, vitamin D, magnesium, and calcium. It’s also full of protein, helping to keep me from craving snacks throughout the day.

This recipe should only take 15 minutes to prepare and makes enough for 3 servings.

Ingredients:

  • 2 6-oz cans of wild-caught salmon
  • 2 soy-free pastured organic eggs
  • 2 tablespoons mayo made with avocado oil (Primal Kitchen is my favorite brand)
  • 1 tablespoon organic sweet relish
  • dash of salt & pepper

Preparation:

  1. Hard boil the eggs.
  2. Drain the salmon and put in a bowl with mayo, relish and salt & pepper.
  3. Once eggs are boiled, peel and then use an egg slicer to dice.
  4. Add eggs to the bowl of other ingredients and mix.  Add more mayo/relish to taste, depending on dryness of salmon.

Serve on top of salad greens or on your favorite sandwich bread or crackers.

P.S. I’m able to buy most of these ingredients at Thrive Market – check out their selection of discounted healthy groceries here.  Read this blog post to see other items I purchase on their site to keep my all-organic grocery spending low.

A Recap of 2016

Wow… is it really almost 2017!?!  As I look forward to the huge life change that 2017 will bring, I wanted to take some time to reflect back on 2016.  If you’ve missed any of my blogs this year, this will be the perfect opportunity to catch up!

2016 was certainly a roller-coaster for my health.  The year started off with me still trying to figure out what was causing my random high cortisol responses and unexplained weight gain.  Then, in May, we found out we were expecting, even though doctors had told me I wasn’t supposed to be able to get pregnant. Pregnancy brought on constant nausea and exhaustion that kept me down and out for a few months, and then a gestational diabetes diagnosis rocked my world.

Here’s a recap of the blogs I wrote in 2016:

Travel

VeniceI’m a huge believer that vacations are super important for your overall health and well-being.  We all need to take a break and relax, and traveling to experience different foods and cultures is great way to relieve stress. The past couple of years, we have taken two trips to Europe that were incredible.  I got so many requests for advice, I just decided to write all about our itineraries and recommendations right here:

My Favorite Natural Products & Organic Grocery Deals

BruschettaHealthy Recipes

Pregnancy:

Essential Oils

Thieves Essential OilHighlighting the benefits of some of my favorite essential oils to both your overall wellness and to creating and keeping a natural home.

Happy New Year!!

2016-recap

Best of 2015

I can’t believe 2016 is upon us!  Reflecting over this past year, I feel so very thankful. While I had lots of new health issues come to the surface, I also experienced a lot of healing (praise God!). Leaving my job at the beginning of the year was a huge blessing as the burden of years of overwhelming stress was finally lifted. It’s allowed me to spend more time, energy and focus on my health and on making memories with friends, family, and my husband.

I want to thank you all for visiting this blog… I have loved being able to write more this year, to connect with all of you and to share my passion for health. I’m super excited for what is to come in 2016 – if you don’t want to miss any upcoming posts (which you WILL if you only follow me on Facebook), enter your email address over to the right and Follow Healthy & Hopefulhit this button to get an email whenever I publish a new post (1-4 per month).  You can also follow me on Instagram @chrissysu

I thought I would recap 2015 with a list of my most viewed blog posts from this past year, in case you missed any.

Seasonal Essential Oil Blends to Diffuse
Seasonal Essential Oil Blends to Diffuse
Antibiotics: A Second Thought
Antibiotics: A Second Thought
8 "Health Foods" You Should Stop Eating
8 “Health Foods” You Should Stop Eating

 

 

 

 

 

Lemon Essential Oil
Lemon Essential Oil
Does "Organic" Matter?
Does “Organic” Matter?
7 Ways to Control Your Allergies Naturally
7 Ways to Control Your Allergies Naturally

 

 

 

 

 

My Favorite Natural Health and Hygiene Products
My Favorite Natural Health and Hygiene Products
Why You Need Magnesium Now
Why You Need Magnesium Now
A Review of Primal Pit Paste
A Review of Primal Pit Paste Deodorant

 

 

 

 

 

And the favorite recipes were:

Healthy Breakfast Ideas
Healthy Breakfast Ideas
Game Day Fried Chicken
Game Day Fried Chicken
Summer Salads
Summer Salads

 

 

 

 

 

Simple & Delicious Chili
Simple & Delicious Chili
Lemon Cream Pasta
Lemon Cream Pasta
Easy Egg Drop Soup
Easy Egg Drop Soup

 

 

 

 

 

What was your favorite post this year? And what topics would you like to see covered in 2016?

Happy New Year!

Coconut Curry Chicken

Coconut curry chickenToday, I’m sharing another quick & easy recipe that’s full of healthy ingredients & perfect for a weeknight dinner: Coconut Curry Chicken.  This dish packs the flavor and two superfoods with some amazing health benefits:

Coconuts are full of antioxidants that helps your heart, skin, mouth, and immune system by fighting & preventing infection. The list of healing abilities goes on and on… read more here. I use coconut oil in place of all vegetable/canola oils (they have free radicals that are super harmful!), but I also often use coconut milk as a dairy-replacement.

Curry powder spice mix contains turmeric as the main ingredient.  Turmeric has been widely used in Indian medicine for centuries; one of its components – curcumin – is a powerful anti-inflammatory agent. Research has shown that curry powder can aid in the “prevention of cancer, protection against heart disease, reduce Alzheimer’s disease symptoms, ease pain and inflammation, boost bone health, protect the immune system from bacterial infections, and increase the liver’s ability to remove toxins from the body.” (Source)  I also take a curcumin supplement daily and it helps greatly with my back pain.

Ingredients:

  • ~1 lb organic, pasture-raised chicken breasts (boneless/skinless)
  • 1 can (14 oz) unsweetened organic coconut milk
  • 1 can (14 oz) stewed & diced tomatoes
  • 2 tablespoons organic curry powder
  • 1/2 onion
  • 2 garlic cloves
  • 3 tablespoons coconut oil
  • salt & pepper
  • veggies (optional): yellow or red bell peppers, asparagus, mushrooms, snap peas are all great

Preparation:

  1. Cut chicken breasts into 1/2 inch chunks, season with salt & pepper.
  2. Crush garlic cloves & dice onion.
  3. Add above ingredients to a skillet with coconut oil and coat with curry powder
  4. Cook on medium heat until chicken pieces cooked through (usually less than 10 minutes)
  5. Add can of coconut milk and tomatoes and stir to combine.
  6. If you are going to add veggies, add those now.
  7. Reduce heat to low and cover. Simmer for 20-40 minutes, depending on the time you have… the longer the more flavorful.
  8. Serve in a bowl on its own or over rice.

The coconut milk cuts the spice of the curry, so it ends up mildly sweet and full of flavor. The leftovers are even better the next day, so you can savor every last bit. Enjoy!

P.S. While the smell of curry while you are cooking this will make your mouth water, I’m not the biggest fan of waking up to it in the morning… diffusing some lemon essential oil is always in order after I make this dish at my home.

Healthy Summer Salads

Peach, Goat Cheese & WalnutY’all. Memorial Day weekend is this weekend. Crazy. Summer is officially upon us. If you are trying to lose those few extra pounds for swimsuit season and looking to add a few more veggies into your diet, here are a few easy salad recipes to take advantage of the abundant fresh, seasonal produce right now.

When it comes to salads, there are couple things that are a must for me:

  • Lots of color = way more appetizing (and instagram-worthy).  Plus, the variety of colors means you are getting a variety of nutrients.
  • If you want to make a salad a meal, you’ve got to add protein to keep you full.  The easiest (and cheapest) ways I’ve found to have this on-hand to add are: pre-cooked hard boiled eggs or shredded chicken – find my two-step chicken crock pot recipe here.  Or if you want to be fancy, add grilled wild-caught salmon for some healthy Omega-3s.

If I can, I always try to make my own salad dressing for two very important reasons:

  1. A store-bought or restaurant dressing can quickly turn your “healthy” salad into a calorie-loaded fat bomb.
  2. Pre-made dressings are filled with preservatives and vegetable oils.  Vegetable/canola oils are full of free radicals that cause serious damage to your cells, meaning that your salad has become nearly as harmful to your health as those french fries you really want to eat instead. Learn more at my favorite doctor’s website here.

Homemade dressings are much easier to make than you’d imagine and if you make more than you’ll need that meal, put the mixture in a mason jar and keep for a week or two in the fridge.  Here are a few of my favorite salad & dressing recipes that take 10 minutes or less to prepare:

Strawberry Pecan SaladStrawberry & Pecan – Slice strawberries and add to raw baby spinach. Add pecans (or even better, honey-roasted pecans) for some crunch. Top with either goat or feta cheese for some tangy-ness. Another great item to add to this salad: snap peas.  Make a simple balsamic vinaigrette for this one; it pairs perfectly with the strawberries. Put the following ingredients in a jar with lid and shake: 1/2 cup olive oil, 1/4 cup balsamic vinegar, 1 tsp raw honey, 1 tsp Dijon mustard, 1 clove minced garlic, salt & pepper to taste.

Peach & Goat Cheese (pictured above) – Slice some fresh peaches and lay on a bed of mixed greens.  Add some goat cheese crumbles and walnuts for crunch.  Top with a peach-basil vinaigrette: 2 parts extra-virgin olive oil to 1 part peach vinegar (find this at your local farmer’s market – I get it from Hill Country Olive Co.). Whisk with chopped basil and a pinch of sea salt. Variation: use other flavored vinegar to mix it up.. some of my favorites are the pineapple, pear & lemon.

Grapefruit Avocado SaladGrapefruit & Avocado – Peel and slice half of a ruby-red grapefruit and an avocado.  Pair with mixed greens and add sunflower seeds. Add thinly sliced cucumber for extra crunch. This is best with a sweet honey mustard dressing: Mix 1 Tbsp white wine vinegar, 2 Tbsp Dijon mustard, 1 tsp raw honey with 1/3 cup olive oil. Add dash of salt, pepper, & garlic powder.

Caesar Salad – Chopped romaine with cherry tomatoes, topped with grated Parmesan cheese. The easiest way to make homemade Caesar dressing is by blending 1 cup olive oil with 1/4 cup lemon juice, 2 tsp Dijon mustard, 1/2 cup Parmesan cheese, 1/2 tsp each of: garlic powder, sea salt, and pepper. I often add a few Italian herbs from my garden to the mix – rosemary, thyme, oregano. To make it creamy, add 2 Tbsp of  plain Greek yogurt.

Heirloom Tomato SaladMexican Heirloom Tomato – Nothing beats fresh heirloom tomatoes… slice one and season with a pinch of sea salt. Add with sliced avocado to an herb salad mix. Shredded raw cheddar cheese is a perfect topping for additional flavor, and a few tortilla chip crumbles for crunch.  The dressing for this one is one of my favorites – cilantro-lime vinaigrette. Mix 2 Tbsp white wine vinegar, 1/4 cup lime juice, 1/4 cup chopped cilantro, 1 pressed garlic clove with 1/2 cup olive oil. Add dash of salt & pepper.

Happy Summer & Bon Appétit!