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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Cheesy Grits with Seared Mushrooms

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    Made to be enjoyed any time of the day, this beloved Southern staple becomes a complete meal with seared garlicky mushrooms and runny eggs.

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    Cheesy Grits with Seared Mushrooms
    Total Time
    25 mins
     

    Made to be enjoyed any time of the day, this beloved Southern staple becomes a complete meal with seared garlicky mushrooms and runny eggs.

    Servings: 4
    Ingredients
    • 1 ¾ cups low-sodium chicken or vegetable broth
    • 1 cup water
    • ¼ cup whole milk
    • ¾ cup white corn grits
    • ⅓ cup shredded sharp Cheddar cheese
    • ¼ teaspoon salt
    • ¼ teaspoon ground pepper, plus more for garnish
    • 12 ounces oyster, maitake or trumpet mushrooms
    • 3 tablespoons extra-virgin olive oil
    • 4 large cloves garlic minced
    • 1 tablespoon low-sodium soy sauce
    • 4 large eggs, soft-boiled or poached
    • Sliced scallions for garnish
    Instructions
    1. Combine broth, water and milk in a medium pot; cover and bring to a light boil. Slowly stir in grits; cook, covered and stirring occasionally, until thickened and tender, 10 to 15 minutes. (Continue cooking for up to 30 minutes for thicker consistency, if desired.) Stir in cheese, salt and pepper.
    2. Meanwhile, using your hands, break mushrooms into large pieces. Heat oil in a large skillet over medium heat. Add the mushrooms and cook, undisturbed, until golden, 3 to 5 minutes. Stir in garlic; cook, stirring, for 2 to 3 minutes. Add soy sauce; cook, stirring, until the mushrooms are a deep golden color, about 1 minute.
    3. Divide the grits among 4 plates. Top each with some of the mushrooms and 1 egg. Sprinkle the eggs with pepper and scallions, if desired.

    You can find more details for this recipe at eatingwell.com: Cheesy Grits with Seared Mushrooms

    How Do I Know if My Period is Normal?

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    Did you know that periods are a vital sign? They tell us so much about what is happening in the body and can be used as an indicator for underlying conditions like endometriosis or fibroids. Today we’re diving deep into menstrual cycles with fertility physician Dr. Obehi Asemota. Dr. Asemota will be covering what happens during a normal menstrual cycle, the long term effects of birth control, what is considered normal for PMS and more. 

    In This Episode We’ll Cover:

    • How the menstrual cycle works 
    • Signs that your menstrual cycle is not normal 
    • The myths surrounding birth control and fertility  
    • How the body changes as we approach menopause 
    • PMS & more! 

    Resources:

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    Chilaquiles Verdes

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    This nourishing Mexican breakfast is perfect for when you want to have a leisurely morning with loved ones. Serve with eggs, queso fresco, avocado and pureed black beans, which offer a quick alternative to refried beans.

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    Chilaquiles Verdes
    Total Time
    30 mins
     

    This nourishing Mexican breakfast is perfect for when you want to have a leisurely morning with loved ones. Serve with eggs, queso fresco, avocado and pureed black beans, which offer a quick alternative to refried beans.

    Course: Breakfast
    Servings: 4
    Ingredients
    Salsa Verde
    • 1 ½ pounds tomatillos husked
    • ½ medium white onion
    • 1 serrano pepper
    • ¼ cup cilantro, tender stems and leaves
    • 2 cloves garlic
    • ¼ cup vegetable broth
    • ¼ teaspoon salt
    Chilaquiles
    • 10 corn tortillas
    • 1 cup cooked black beans
    • ¼ cup vegetable broth
    • 8 large eggs, cooked sunny side up
    • ¼ cup crumbled queso fresco
    • 1 avocado, sliced
    • Thinly sliced red onion and radish for garnish
    Instructions
    1. To prepare salsa verde: Bring a medium pot of water to a boil. Add tomatillos, onion and serrano; boil until the tomatillos are fork-tender, about 10 minutes. Drain the vegetables and transfer to a blender. Add cilantro, garlic and broth; blend to a chunky consistency, 5 to 7 seconds. Transfer to a large bowl and stir in salt. Rinse out the blender.
    2. To prepare chilaquiles: Preheat oven to 300°F. Line a large baking sheet with parchment paper.
    3. Stack tortillas and cut into 8 triangles. Spread the tortilla pieces in an even layer on the prepared baking sheet; bake until crispy, about 40 minutes.
    4. Meanwhile, combine black beans and broth in the blender; puree until smooth, about 30 seconds.
    5. To assemble chilaquiles: Add the tortilla chips to the bowl with the salsa verde; toss to combine. Divide among 4 plates and top each with some of the bean mixture, 2 eggs, 1 tablespoon queso fresco and 1/4 avocado. Garnish with red onion and radish, if desired.
    Recipe Notes

    To make ahead
    Refrigerate salsa verde (Step 1) in an airtight container for up to 3 days.

    Find the full recipe at the Eating Well 

    Mangu (Mashed Plantains)

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    Enjoyed for breakfast, lunch or dinner, mangu is a satisfying Dominican dish made with green plantains mashed with olive oil or butter. For a bright touch of flavor, garnish with red onions quickly cooked in vinegar. If you are eating to manage diabetes, this recipe’s pairing of carbohydrates with filling fiber and protein can help keep your blood sugar levels steady. Plus, it’s low in saturated fat and sodium, so you can follow a diabetes-friendly eating pattern deliciously.

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    Mangu (Mashed Plantains)
    30 mins
    Total Time
    1 min
     
    Enjoyed for breakfast, lunch or dinner, mangu is a satisfying Dominican dish made with green plantains mashed with olive oil or butter. For a bright touch of flavor, garnish with red onions quickly cooked in vinegar. If you are eating to manage diabetes, this recipe's pairing of carbohydrates with filling fiber and protein can help keep your blood sugar levels steady. Plus, it's low in saturated fat and sodium, so you can follow a diabetes-friendly eating pattern deliciously.
    Keyword: mangu, mashed plantains, plantains
    Servings: 4
    Ingredients
    • 4 medium green plantains
    • 1 teaspoon extra-virgin olive oil plus 3 tablespoons, divided
    • ½ red onion, thinly sliced
    • 2 tablespoons cider vinegar
    • ⅛ teaspoon salt plus 1/2 teaspoon, divided
    • 4 large eggs
    Instructions
    1. Bring a medium pot of water to a boil. Peel plantains, cut in half lengthwise and cut each half into 4 pieces crosswise. Add the plantains to the boiling water; cover and cook, adjusting the heat as needed to prevent boiling over, until the plantains are completely tender, about 30 minutes. Using a slotted spoon, transfer the plantains from the water to a large bowl. Do not discard the cooking water.
    2. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add onion; cook, stirring, for 1 minute. Stir in vinegar and 1/8 teaspoon salt; cook, stirring, for 1 minute more. Transfer to a small bowl. Wipe out the skillet.
    3. Add 2 tablespoons oil and the remaining ½ teaspoon salt to the plantains in the bowl. Mash with a potato masher, slowly adding ¾ cup of the reserved cooking water, until smooth and creamy. Add more water for a creamier consistency, if desired.
    4. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Carefully crack eggs, 1 at a time, into the pan; cook, using a rubber spatula to keep the eggs separate, until the whites are completely cooked but the yolks are still slightly runny, 2 to 3 minutes.
    5. Divide the plantain mash among 4 plates and top each with a fried egg and some of the onion.

    You can find more details for this recipe at eatingwell.com: Mangu (Mashed Plantains)

     

    Callaloo Frittata

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    Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

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    Callaloo Frittata
    10 mins
    Total Time
    45 mins
     

    Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

    Keyword: callaloo, frittata
    Servings: 4
    Ingredients
    • 2 medium potatoes
    • 6 large eggs
    • ¼ cup whole milk
    • ¼ cup crumbled feta cheese
    • ¼ teaspoon salt
    • 1 tablespoon olive oil
    • ¼ medium onion, chopped
    • 2 cups callaloo leaves and soft stems, finely chopped
    • Cracked black pepper for garnish
    • 8 slices whole-grain toast
    Instructions
    1. Preheat oven to 350°F.
    2. Bring a small pot of water to a boil. Peel potatoes and cut into 1/2-inch pieces. Add the potatoes to the boiling water and cook until tender, about 7 minutes. Drain; set aside.
    3. Whisk eggs in a medium bowl. Add milk, feta and salt; whisk to combine.
    4. Heat oil in a well-seasoned 10-inch cast-iron skillet over medium-low heat. Add onion; cook, stirring constantly, until softened, about 1 minute. Add greens; cook, stirring, until wilted, 2 to 3 minutes. Add the potatoes; cook, stirring frequently, until the potatoes are dry, about 1 minute. Pour in the egg mixture; mix until the greens and potatoes are evenly distributed. Cook, undisturbed, for 5 minutes.
    5. Transfer the skillet to the oven and bake until the middle is just set, 15 to 20 minutes.
    6. Season the frittata with cracked pepper, if desired. Slice into 4 pieces and serve with toast.

    You can find more details for this recipe at eatingwell.com: Callaloo Frittata

    Curried Black-Eyed Peas

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    A symbol of good luck, black-eyed peas get transformed with Jamaican essentials like scallion, curry powder and Scotch bonnet chile pepper in this satisfying plant-forward stew made complete with brown rice and avocado.

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    Curried Black-Eyed Peas
    25 mins
    Total Time
    45 mins
     
    A symbol of good luck, black-eyed peas get transformed with Jamaican essentials like scallion, curry powder and Scotch bonnet chile pepper in this satisfying plant-forward stew made complete with brown rice and avocado.
    Keyword: black eyed peas, curry, Main Dish
    Servings: 4
    Ingredients
    • 2 tablespoons olive oil
    • ½ Scotch bonnet or habanero chile pepper, seeded and chopped
    • 2 scallions, chopped
    • 2 cloves garlic, minced
    • 1 ½ teaspoons curry powder
    • ½ teaspoon paprika
    • 2 ½ cups cooked black-eyed peas
    • 2 cups low-sodium vegetable broth
    • ¾ cup coconut milk
    • 1 tablespoon tomato paste
    • 2 sprigs fresh thyme
    • ¼ teaspoon salt
    • 2 cups cooked brown rice
    • 1 avocado, sliced
    Instructions
    1. Heat oil in a medium pot over medium heat. Add chile, scallions, garlic, curry powder and paprika; cook, stirring, for 1 to 2 minutes. Stir in black-eyed peas, broth, coconut milk, tomato paste and thyme; bring to a simmer. Simmer for 10 minutes.
    2. With a slotted spoon, transfer 1 cup of the black-eyed peas to a small bowl. Mash the peas and return to the pot; simmer for another 5 minutes. Remove the thyme and stir in salt. Serve over rice and top with avocado.

    You can find more details for this recipe at eatingwell.com: Curried Black-Eyed Peas

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