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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

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    Menemen (Turkish Scrambled Eggs with Tomatoes)

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    This hearty Turkish breakfast features a fragrant, tender tomato sauce with peppers and onions. The eggs add a silkiness to the dish, and a boost of protein. Serve with crusty whole-wheat bread to soak up all the sauce.

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    Menemen (Turkish Scrambled Eggs with Tomatoes)
    Total Time
    25 mins
     
    Servings: 4
    Ingredients
    • ¼ cup extra-virgin olive oil
    • 1 cup yellow onion, finely chopped
    • 1 cup green bell pepper, finely chopped
    • 1 tablespoon paprika
    • 1 teaspoon crushed red pepper, plus more for garnish
    • ¾ teaspoon salt
    • ½ teaspoon ground cumin
    • ½ teaspoon dried oregano
    • 2 ½ cups tomato, finely chopped, about 1 extra-large
    • 2 tablespoons tomato paste
    • 4 large eggs, beaten
    • 2 tablespoons fresh flat-leaf parsley, finely chopped
    • 4 slices crusty bread, preferably whole-wheat, warmed
    Instructions
    1. Heat oil in a medium skillet over medium heat. Add onion, bell pepper, paprika, crushed red pepper, salt, cumin and oregano; cook, stirring occasionally, until fragrant, about 5 minutes. Add tomato and tomato paste; cook, stirring occasionally, until reduced slightly and thickened, about 5 minutes. Reduce heat to medium-low and add eggs; cook, stirring, until the eggs are fully cooked but still soft and saucy, 3 to 4 minutes. Sprinkle with parsley. Garnish with crushed red pepper, if desired. Serve with warm bread.

    You can find more details about this recipe at eatingwell.com: Menemen (Turkish Scrambled Eggs with Tomatoes)

    Sorrel Spritz Mocktail

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    A celebratory red drink made during the holidays in Jamaica, this sorrel spritz is infused with cinnamon, ginger and cloves. Instead of using white rum, these mocktails are topped off with seltzer for a refreshing fizz. The gorgeous red hue of the drink comes from dried Jamaican sorrel, also known as hibiscus.

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    Sorrel Spritz Mocktail
    Total Time
    13 hrs
     
    Servings: 8
    Ingredients
    • 6 cups water
    • 3 cups dried Jamaican sorrel (see Recipe Notes)
    • ¾ cup unpeeled fresh ginger, finely chopped
    • 1 teaspoon whole cloves
    • 5 peppercorns
    • 3 cinnamon sticks
    • 6 tablespoons packed brown sugar
    • Ice cubes
    • 4 cups seltzer
    • Orange slices for garnish
    Instructions
    1. Bring water to a boil in a medium pot. Stir in sorrel, ginger, cloves, peppercorns and cinnamon sticks. Turn off heat. Let cool completely in the pot, about 45 minutes. Transfer to the refrigerator to steep for 12 to 24 hours.
    2. Strain the steeped mixture through a fine-mesh strainer into a large jar. Press the solids with a spatula to squeeze out all the liquid (discard solids). Add brown sugar; stir until completely dissolved.
    3. Fill a 16-ounce cocktail glass with ice. Add 1/2 cup of the sorrel mixture. Top with 1/2 cup seltzer; stir. Repeat with the remaining ingredients to make a total of 8 mocktails. Garnish with orange slices, if desired.
    Recipe Notes

    Dried Jamaican sorrel, also known as hibiscus, adds tart-fruitiness and a gorgeous red-purple hue to dishes. Find it, such as Angel brand, online at Amazon.

    You can find more details about this recipe on eatingwell.com: Sorrel Spritz Mocktail

    Roasted Acorn Squash Wedges with Garlic-Herb Sauce

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    Acorn squash is transformed into a showstopping side dish when it’s seasoned with smoked paprika and oregano. The garlic-herb sauce adds freshness and acidity to the roasted squash. If you can’t find acorn squash, delicata or butternut would be just as delicious.

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    Roasted Acorn Squash Wedges with Garlic-Herb Sauce
    Total Time
    40 mins
     
    Servings: 6
    Ingredients
    • 1 medium acorn squash
    • ¼ cup extra-virgin olive oil
    • 1 teaspoon smoked paprika
    • 1 teaspoon dried oregano
    • ¼ teaspoon salt plus 1/8 teaspoon, divided
    • ¼ cup plain strained yogurt, such as Greek-style
    • ½ cup chopped fresh flat-leaf parsley, plus more for garnish
    • 1 teaspoon garlic, minced
    • 2 tablespoons water
    • 1 tablespoon cider vinegar
    • ½ teaspoon crushed red pepper
    Instructions
    1. Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper.
    2. Using a sharp chef's knife, cut squash in half lengthwise. Scoop out the seeds with a spoon. Cut 1/2-inch-thick wedges along the length of each squash half, making about 24 wedges. Arrange the squash wedges on the prepared baking sheet.
    3. Mix oil, paprika, oregano and 1/4 teaspoon salt in a small bowl.
    4. Drizzle the oil mixture onto the squash and, with clean hands, rub the oil onto the squash, making sure all sides are covered. Bake for 20 to 25 minutes, flipping once, until the squash is cooked through and the edges are crispy.
    5. Meanwhile, combine yogurt, parsley, garlic, water, vinegar, crushed red pepper and the remaining 1/8 teaspoon salt in a small bowl; mix well.
    6. Transfer the squash to a platter. Drizzle with the herb sauce. Sprinkle with additional parsley, if desired.

    You can find more details about this recipe at eatingwell.com: Roasted Acorn Squash Wedges with Garlic-Herb Sauce

    Spicy Pineapple-Ginger Mocktail

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    Sweet chunks of pineapple create the foundation for this incredibly refreshing mocktail. Serrano pepper and fresh ginger lend a kick of heat to balance the sweetness. Be sure to use a ripe pineapple to get the most flavor. Ripe pineapples should have a firm shell, but be slightly soft when squeezed

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    Spicy Pineapple-Ginger Mocktail
    Total Time
    10 mins
     
    Servings: 3
    Ingredients
    • 2 cups chopped ripe pineapple, plus more for garnish
    • 1 serrano or jalapeño pepper, seeded and sliced
    • 1 2-inch piece fresh ginger, unpeeled
    • ¼ cup water
    • Ice cubes
    • 1 tablespoon pure maple syrup (optional)
    • ¾ cup seltzer
    Instructions
    1. Combine pineapple, serrano (or jalapeño), ginger and water in a high-speed blender; blend on high speed until all the ingredients are completely broken down, about 30 seconds. Strain the mixture through a fine-mesh strainer; discard solids.
    2. Fill a 12-ounce glass with ice. Add about 1/3 cup of the strained juice. Stir in 1 teaspoon maple syrup, if desired. Top with 1/4 cup seltzer; stir to combine. Repeat with the remaining ingredients to make a total of 3 mocktails. Garnish the glass rims with pineapple, if desired.

    You can find more details about this recipe at eatingwell.com: Spicy Pineapple-Ginger Mocktail

    Coconut Salmon & Chickpea Stew

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    A nod to the variety of coconut seafood stews prepared throughout the Caribbean, this hearty dish leans on butternut squash for bright color and subtle sweetness. We serve this fragrant stew over brown rice for a complete meal.

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    Coconut Salmon & Chickpea Stew
    Total Time
    35 mins
     
    Servings: 4
    Ingredients
    • 12 ounces skinless salmon fillets, preferably wild-caught, cut into 1-inch chunks
    • 2 tablespoons soy sauce
    • 1 ½ teaspoons lemon juice
    • ¼ teaspoon ground pepper
    • 3 cups cubed butternut squash (1-inch)
    • 2 tablespoons extra-virgin olive oil
    • 1 cup yellow onion, thinly sliced
    • 1 cup red bell pepper, thinly sliced
    • ½ cup yellow bell pepper, thinly sliced
    • 1 serrano pepper, seeded and finely chopped
    • 2 cloves garlic, minced
    • 2 tablespoons tomato paste
    • 2 sprigs fresh thyme
    • 1 ½ teaspoons curry powder
    • ½ teaspoon paprika
    • ¼ teaspoon ground cumin
    • ½ teaspoon salt
    • ¾ cup diced tomatoes, fresh or canned
    • 1 cup coconut milk
    • 1 cup canned chickpeas, rinsed
    • 2 cups hot cooked short-grain brown rice
    • ¼ cup fresh cilantro, chopped
    Instructions
    1. Combine salmon, soy sauce, lemon juice and ground pepper in a medium bowl; set aside.
    2. Bring a medium pot of water to boil. Add squash; boil until tender, about 10 minutes. Transfer the squash to a blender with 1/4 cup of the cooking water; puree until smooth, about 1 minute. (Use caution when blending hot liquids.) Set aside. Rinse and dry the pot.
    3. Heat oil in the pot over medium heat. Add onion, red bell pepper, yellow bell pepper, serrano, garlic, tomato paste, thyme, curry powder, paprika, cumin and salt. Cook, stirring occasionally, until the vegetables are softened, 2 to 3 minutes. Add the squash puree, tomatoes and coconut milk. Bring to a light boil; cook, stirring occasionally, for 10 minutes. Add the salmon and chickpeas. Reduce heat to medium-low and simmer, stirring occasionally, until the salmon is cooked through, 5 to 6 minutes.
    4. Remove and discard the thyme springs. Divide rice among 4 bowls. Top with the stew and sprinkle with cilantro.

    You can find more details about this recipe at eatingwell.com: Coconut Salmon & Chickpea Stew

    Is There Hope After Burnout? (What’s Been Helping Us Manage…)

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    Over the last three weeks, we’ve taken a serious dive into the burnout we are experiencing individually and as a collective. If you haven’t listened to those episodes, check them out now! Today we want to offer a bit of light at the end of the tunnel as we share what we have found helpful for managing our burnout recovery. To be clear, we don’t have the answers, but we’ve been in the thick of it and want to share what’s working.

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    In This Episode, We’ll Cover:

    • The daily non-negotiables that sets up for success
    • The number 1 thing we have to do every day to stay centered
    • A simple concept that completely changed how we manage our time
    • & MORE

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