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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Pastelón de Yuca (Cheesy Yuca Casserole)

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    Ground chicken scented with onion and paprika sits between creamy layers of mashed yuca in this beloved Dominican dish that can be customized with your favorite protein. Serve with a generous side of vegetables for a complete meal.

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    Pastelón de Yuca (Cheesy Yuca Casserole)
    Total Time
    1 hr 15 mins
     

    Ground chicken scented with onion and paprika sits between creamy layers of mashed yuca in this beloved Dominican dish that can be customized with your favorite protein. Serve with a generous side of vegetables for a complete meal.

    Course: Side Dish
    Servings: 6
    Ingredients
    • 1 ¾ pounds yuca, peeled and chopped into 2-inch chunks
    • 1 large egg, lightly beaten
    • ½ cup whole milk
    • 1 tablespoon extra-virgin olive oil
    • ½ red bell pepper, finely chopped
    • ½ small yellow onion, finely chopped
    • 12 ounces ground chicken
    • ½ lemon, juiced
    • ½ teaspoon paprika
    • 1 cup marinara sauce
    • ¾ teaspoon salt
    • ½ cup shredded Cheddar cheese, divided
    • ½ cup shredded mozzarella cheese, divided
    Instructions
    1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
    2. Bring a medium pot of water to a boil. Add yuca, cover and cook until completely tender, 30 to 35 minutes. Drain and remove any fibrous strings from the yuca. Mash with a potato masher until lump-free, then stir in egg and milk until completely creamy and smooth.
    3. Meanwhile, heat oil in a large skillet over medium-high heat. Add pepper and onion; cook, stirring, for 2 to 3 minutes. Add chicken, lemon juice and paprika; cook, stirring occasionally, until the chicken is no longer pink, about 5 minutes. Add marinara and salt and cook until warmed through, about 3 minutes.
    4. Layer half of the yuca mash in the bottom of the prepared baking dish. Add the chicken mixture and top with 1/4 cup Cheddar and 1/4 cup mozzarella. Evenly top with the remaining yuca mash and sprinkle with the remaining 1/4 cup each Cheddar and mozzarella. Bake until the cheese is melted and the edges are golden, about 30 minutes. Let stand for 5 minutes before cutting into 6 pieces.
    Recipe Notes

    To make ahead
    Refrigerate cooked chicken (Step 3) in an airtight container for up to 1 day.

    You can find more details for this recipe at eatingwell.com: Pastelón de Yuca (Cheesy Yuca Casserole)

    How Do I Know If I’m Depressed?

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    So many people talk about feeling depressed, but what exactly is depression? Today we’re expanding on the clinical definitions for depression, what some of the signs are that you’re depressed and ways to support loved ones with depression. Joining us is Dr. Angela Neal-Barnett, national award-winning psychologist, professor and leading expert on anxiety disorders among Black Americans. 

    In This Episode We’ll Cover:

    • The differences between ‘major’ & ‘persistent’ depression
    • How the pandemic has contributed to the increase of depression globally
    • Knowing when it’s time to get support 
    • What to do when you need treatment and you’re uninsured + MORE! 

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Visit katefarms.com and use the code, ‘wendyjess15’ to get 15% off your purchase! 
    • Join Kelly Smith Trimble, gardening expert, and editor at HGTV.com as she answers commonly asked vegetable gardening questions on the podcast Dig It!

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Camarones a la Criolla (Shrimp in Creole Sauce)

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    Channel the flavors of Puerto Rican cooking by simmering shrimp in a rich tomato sauce laced with cumin, oregano, sofrito and garlic. Known as salsa criolla, this sauce comes together easily and can be used to cook a variety of meats and seafood.

     

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    Camarones a la Criolla (Shrimp in Creole Sauce)
    Total Time
    30 mins
     

    Channel the flavors of Puerto Rican cooking by simmering shrimp in a rich tomato sauce laced with cumin, oregano, sofrito and garlic. Known as salsa criolla, this sauce comes together easily and can be used to cook a variety of meats and seafood.

    Course: Main Course
    Servings: 4
    Ingredients
    • 2 tbsp extra-virgin olive oil
    • 1 medium red bell pepper, thinly sliced
    • ½ small red onion, thinly sliced
    • 3 large cloves garlic, grated
    • 3 tbsp sofrito
    • 1 teaspoon paprika
    • ½ teaspoon dried oregano
    • ¼ teaspoon ground cumin
    • 1 28 ounce can crushed tomatoes
    • 4 pitted green olives, chopped
    • 2 bay leaves
    • ½ teaspoon salt
    • 1 cup water
    • 16 ounces shrimp, peeled and deveined (about 24 shrimp)
    • ½ teaspoon ground pepper
    • 3 cups hot cooked brown rice
    • 1 avocado, sliced
    Instructions
    1. Heat oil in a large skillet over medium heat. Add bell pepper and onion; cook, stirring, until beginning to soften, 1 to 2 minutes. Add garlic, sofrito, paprika, oregano and cumin; cook, stirring, for 1 minute. Add tomatoes, olives, bay leaves and salt. Slowly mix in water; cover and simmer, stirring occasionally, for 10 minutes. Add shrimp; simmer, uncovered and stirring occasionally, until the shrimp are opaque, 3 to 5 minutes.
    2. Remove and discard bay leaves. Stir in pepper. Divide rice among 4 bowls and top with the shrimp mixture and avocado.

    You can find more details for this recipe at eatingwell.com: Camarones a la Criolla (Shrimp in Creole Sauce)

    Help! My Partner Keeps Commenting on My Weight

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    ragen chastain

    What should you do when your partner makes negative comments about your weight or food choices? Some people might say “dump them” but this may not be helpful for someone who wants to find ways to make the relationship work. Today we’re talking through this with Ragen Chastain, a speaker, writer, trained researcher, Certified Health Coach, and thought leader in Weight Science, Weight Stigma, and the Health at Every Size paradigm. 

    In This Episode We’ll Cover:

    • Red flags that your partner is fatphobic 
    • How online dating photos can tell a lot about a partner’s view on body image 
    • Ways to constructively bring up this conversation with your partner 
    • Setting boundaries for weight and body talk
    • When it’s time to leave the relationship + MORE!

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Visit katefarms.com and use the code, ‘wendyjess15’ to get 15% off your purchase!  

    • Head over to thatitfruit.com/foodheaven and use code FOODHEAVEN to get 20% off your order

    • Join Kelly Smith Trimble, gardening expert, and editor at HGTV.com as she answers commonly asked vegetable gardening questions on the podcast Dig It! 

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

    What Not to Say to Someone Who is Grieving

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    Have you struggled with how to support someone who is grieving? We can’t tell you how many times we’ve been in incredibly awkward situations or said the wrong thing in an effort to be helpful. Today we’re talking about grief and loss with Rachel Wilkerson Miller, the author of The Art of Showing Up: How to Be There for Yourself and Your People. 

    In This Episode We’ll Cover:

    • How to recognize what grief looks like for you  
    • Grief of your past SELF being a thing
    • Ways to identify someone’s needs during grieving 
    • How to be a good friend to someone who is grieving + MORE! 

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Visit katefarms.com and use the code, ‘wendyjess15’ to get 15% off your purchase! 

    • Go to Framebridge.com and use the promo code ‘FOODHEAVEN’ to save an additional 15% off your first order!

    • Join Kelly Smith Trimble, gardening expert, and editor at HGTV.com as she answers commonly asked vegetable gardening questions on the podcast Dig It!

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Roasted Chayote & Black Bean Breakfast Bowl

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    A crisp, refreshing fruit typically enjoyed cooked in savory dishes, chayote is a great way to bulk up meals while providing vitamin C and fiber. This recipe features the chayote with black beans, eggs and queso fresco for a filling breakfast.

    Print
    Roasted Chayote & Black Bean Breakfast Bowl
    Total Time
    55 mins
     

    A crisp, refreshing fruit typically enjoyed cooked in savory dishes, chayote is a great way to bulk up meals while providing vitamin C and fiber. This recipe features the chayote with black beans, eggs and queso fresco for a filling breakfast.

    Course: Breakfast
    Servings: 4
    Ingredients
    • 4 medium chayotes
    • ½ medium yellow onion, thinly sliced
    • 1 teaspoon paprika
    • ¼ teaspoon ground cumin
    • ¼ teaspoon salt
    • 2 tablespoons extra-virgin olive oil
    • 2 cups cooked black beans
    • 1 serrano pepper, seeded and finely chopped
    • ¼ cup fresh cilantro, finely chopped, plus more for garnish
    • 1 lime, juiced
    • 8 large eggs, cooked sunny side up
    • ¼ cup crumbled queso fresco
    Instructions
    1. Preheat oven to 375°F.
    2. Peel chayotes and slice in half lengthwise. Remove and discard the seed from the core and chop the flesh into 1/2-inch chunks. Place on a large rimmed baking sheet and toss with onion, paprika, cumin, salt and oil. Spread evenly on the pan. Bake, flipping halfway through, until the chayote is tender, about 40 minutes.
    3. Meanwhile, toss black beans, serrano, cilantro and lime juice together in a medium bowl.
    4. To assemble breakfast bowls, evenly divide the chayote, bean mixture, eggs and queso fresco among 4 bowls. Garnish with cilantro, if desired.

    You can find more details for this recipe at eatingwell.com: Roasted Chayote & Black Bean Breakfast Bowl

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