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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Creamy Roasted Garlic Mashed Potatoes

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    Thanksgiving is rolling around and to be honest, I don’t have any major plans. Growing up, my Dominican family never celebrated Thanksgiving. I think my mom made a turkey once when I  was a kid, as a way of fitting in with what everyone else seemed to be doing. For the most part, we ate rice and beans like any other day and enjoyed the day off from school. Most of my family lives in the Dominican Republic, and so on Thanksgiving, I usually sleep in, bum out, and eat whatever I prepped for the week. Sometimes I’ll spend the evening with friends who host family gatherings, which is really special too! 

    This year, I’m keeping it low key and plan on catching up on all my shows. I do plan on whipping up a few comforting dishes in the spirit of the holidays, but also because it’s cold af. I realized that there’s probably a few of you who also don’t do huge gatherings for the holidays, either because you don’t celebrate it, or because your family is far away, or maybe you are deciding to spend the day with yourself or one other person.

    I’m dedicating this Creamy Roasted Garlic Mashed Potato recipe to you! It serves 2, and is incredibly delicious (havarti cheese is my secret weapon). For those of you who are thinking, damn that looks good, how can I make it for my big family gathering? I got you! It’s super easy to size up, and you can simply double or quadruple the ingredients.

    Let’s get started! Chop the peeled potatoes into large chunks and boil in a small pot with salted water for 25 minutes, or until tender. While that’s happening, roast your garlic. Once the potatoes are cooked, drain out most of the water from the pot, leaving behind 2 tablespoons of the boiling water in the pot. Add the roasted garlic, cheese, milk, and salt. Mash together with a masher or pestle until smooth and creamy. Top with butter, fresh thyme, and black pepper. Enjoy as a side to your next meal!

    Print
    Creamy Roasted Garlic Mashed Potatoes
    Servings: 2
    Ingredients
    • 2 large or 4 small Yukon gold potatoes, peeled
    • 1/2 head roasted garlic
    • 2 ounces havarti cheese
    • 1/4 cup milk
    • 1/2 teaspoon salt
    • Butter fresh thyme and black pepper, to taste
    Instructions

    1. Chop the potatoes into large chunks and boil in a small pot with salted water for 25 minutes, or until tender

    2. While that's happening, roast your garlic** see below

    3. Once the potatoes are cooked, drain out most of the water from the pot, leaving behind 2 tablespoons of the boiling water in the pot. Add the roasted garlic, cheese, milk, and salt. Mash together with a masher or pestle until smooth and creamy. Top with butter, fresh thyme, and black pepper. Enjoy as a side to your next meal!

    Recipe Notes

    To roast the garlic, preheat the oven to 400F. Chop about 1/4″ from the top of the garlic head, exposing the cloves. Add this to a sheet of aluminum paper and drizzle 1 teaspoon of olive oil over the exposed head. Cover with the aluminum and bake for 25-30 minutes, or until the garlic is tender. Allow to cool, & remove the garlic cloves from their skins

     

    Can You Eat Intuitively and Also Want to Lose Weight?

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    Intuitive eating is a hot topic right now. For those not familiar with this concept, intuitive eating is an evidenced-based approach to eating that was originally designed to help chronic dieters get back in tune with their body’s unique needs, rather than rely on external food rules to determine what, when, and how much they eat. If you’ve ever dieted, you probably know that getting some of those rules out of your head is tough, even when you’re no longer actively trying to lose weight.

    If we are using an intuitive-eating framework, then the ultimate goal is to use your internal wisdom to decide what, when, and how much to eat, not external rules like no eating after 8 p.m. or no refined carbs allowed. When you first learn about intuitive eating, it can sound like it’s solely about eating when you’re hungry and not eating when you are not, but it’s a lot more nuanced than that. 

    It’s also about the practicality of eating when you’re not hungry because you might not have a chance to eat for several more hours. And it’s also about satisfaction—that is, having a thing you really want to eat simply because it will satisfy you to do so. For example, society tells you that chips are unhealthy, but for you they are a good, satisfying snack, and you may feel deprived if you don’t get to have them. With intuitive eating, you can choose to have the chips and not feel guilty about it, even though diet culture says that we should. The idea here is that by paying attention to what your body and mind are asking you for, you will feel satisfied, not deprived, hungry, hangry, or craving foods that you aren’t “allowed” to eat because of a diet you’re following.

    If you’re like so many people, including clients I work with daily, you’re thinking, This sounds great; I’d give anything to have a less fraught relationship with food, but I also want to control my weight, and for that I do have to follow rules about what I eat. It’s a dilemma I hear a lot: Is it possible to practice intuitive eating and have a healthier relationship with food, while also wanting to lose or maintain your weight?

    The short answer: Not really, to be honest. Now let me explain how I got there.

    Head over to SELF to read the full article: So You Want to Try Intuitive Eating, but If You’re Being Honest, You Still Want to Watch Your Weight. What to Do?

    Being an Educated Wine Drinker with Robin McBride

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    Today we’re talking with Robin and Andrea McBride, creators of The McBride Sisters Wine Collection.

    Robin and Andréa were raised separately in the wine regions of Monterey, California, and Marlborough, New Zealand. Robin and Andréa were unaware of one another for nearly half of their lives. Despite the 7,000 miles that separated them, the sisters would eventually find their way to each other in 1999. Upon meeting, the sisters quickly discovered they shared the same passion and appreciation for the craft of fine winemaking and had remarkably similar upbringings growing up amongst the vineyards.

    Robin and Andréa created the McBride Sisters Wine Collection to unite their parallel lives and passions. Now the largest African-American-owned wine company in the United States, the collection of wines represents a genuine sense of place. Their story is proof of the bond that can develop over a shared bottle of wine, a truth that comes to life with every McBride Sisters wine.

    In this episode, we’ll talk about:

    • Robin’s documentary-worthy story about how she reconnected with the long-lost sister she never knew she had (it’s wild)
    • How this wine loving duo beat all of the odds and became the largest African-American owned wine company in the US
    • How to make more educated wine choices (and feel less basic during tastings)
    • Robin’s favorite food & wine pairings
    • And much more!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Eaton Hemp’s highly nutritious & organic hemp seed-based snacks pack a healthy punch of omega-3s, fiber, & delicious plant-based protein. Use the code FOODHEAVEN for 20% off your first order ar EatonHemp.com

    Struggle with poor sleep, the winter blues, or eye strain? Looking for stylish, yet effective, blue-light blocking glasses? Go to blublox.com and get 15% off Blublox blue-light-blocking glasses with code FOODHEAVEN.

    Looking for handcrafted, fine jewelry but want to skip on the price markups at the jewelry store? Visit mejuri.com/foodheaven for free expedited shipping on orders over $100

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

    How Personality Affects Food Choices with Jenna Braddock

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    Today we’re talking with Jenna Braddock, a sports dietitian, nutrition counselor, media/communications consultant, educator, wife and mama. She owns two websites: MakeHealthyEasy.com which has a mission to share real life strategies for better health and fitness, and OffSeasonAthlete.com which exists to provide teen athletes and their parents with science based, credible training information to help them perform at their best now and into their future. She is also a nutrition and movement coach at the Johnson & Johnson Human Performance Institute where she helps people from around the globe reach their full potential.

    Most importantly, she is married to Brian a head high school football coach and spends a lot of time investing in the team, and is a mom to two boys, ages 5 and 7, who keep her life wild and real. She enjoys gardening, interesting red wines, chocolate chip cookies, outdoor adventures and her family. Jenna has been a nutrition counselor for 15 years and has always been intrigued by the essence of personality. She believes that by better understanding a client’s personality, you have the ability to be exponentially more helpful. “When you know yourself better, you can learn how to work with yourself and not against it.”

    In this episode, we’ll talk about:

    • The main tool Jenna uses to help people unlock the barrier to lifestyle change
    • The Enneagram Quiz and its connection to behaviors in eating, fitness, and wellness
    • Wellness behaviors that are easier (and harder!) to master based on your personality type
    • How to work for yourself, and not against yourself
    • 3 things you can do today to start living a healthier life
    • And much more!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Struggle with poor sleep, the winter blues, or eye strain? Looking for stylish, yet effective, blue-light blocking glasses? Go to blublox.com and get 15% off Blublox blue-light-blocking glasses with code FOODHEAVEN.

    Looking for handcrafted, fine jewelry but want to skip on the price markups at the jewelry store? Visit mejuri.com/foodheaven for free expedited shipping on orders over $100

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

    Baked Skillet Eggplant White Bean Casserole

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    The weather is cooling down, which means warm baked dishes and lots of binge watching on Netflix (Hustle and Flow anyone?) I made this Baked Skillet Eggplant White Bean Casserole for the week and wanted to share it with you all because it’s fairly simple and packed with savory flavor!  

    I grew up eating eggplants. It was one of my mom’s favorite vegetables to cook, and she would usually make them stewed with tomatoes, spices, and fresh herbs. We would enjoy it with rice, beans, and whatever meat she cooked. For this recipe, I used Italian eggplant, which tends to be pretty big. The great thing is that this recipe uses the entire eggplant, and so nothing goes to waste! 

    To get started, soak the eggplant rounds in a bowl with salt water (the water should taste salty, 2 tablespoons of salt per 1 cup of water works well) for a 2+ hours. This helps to remove the bitterness of the eggplant. Drain the eggplant and pat it dry with paper towels. Preheat the oven to 400F. Add the parsley, garlic, red pepper flakes, olive oil, salt, and balsamic vinegar to a food processor. Pulse until you have a consistent sauce. Add the white beans to a bowl, and mix in the parsley sauce. Set aside.
     
    In a parchment paper lined baking sheet, add your eggplant rounds and bake for 20 minutes, flipping halfway. Once done, let’s layer the skillet. Add half of the eggplant rounds to the bottom of the skillet, then add 1/2 cup of ricotta cheese, then 1/2 cup of the tomato sauce, all of the white beans, 1/4 cup of mozzarella cheese, and then top with the rest of the eggplant rounds. Then top with the remaining ricotta, tomato sauce, and mozzarella cheese. Bake for 40 minutes at 400F. Once done, top lightly with coarse sea salt and enjoy!
     
     
    5 from 5 votes
    Print
    Baked Skillet Eggplant White Bean Casserole
    Servings: 4
    Ingredients
    For the beans:
    • 1/2 cup fresh parsley
    • 1 garlic clove
    • 1 teaspoon red pepper flakes
    • 2 tablespoons olive oil
    • 1/2 teaspoon salt
    • 1 teaspoon balsamic vinegar
    • 1 cup white beans, cooked
    For the eggplant casserole:
    • 1 large Italian eggplant, sliced in rounds
    • 3/4 cup ricotta cheese
    • 1 cup tomato sauce
    • 1/2 cup shredded mozzarella cheese
    • Sea salt, to taste
    Instructions
    1. Soak the eggplant rounds in a bowl with salt water (the water should taste salty, 2 tablespoons of salt per 1 cup of water works well) for a 2+ hours. Drain the eggplant and pat it dry with paper towels.
    2. Preheat the oven to 400F. Add the parsley, garlic, red pepper flakes, olive oil, salt, and balsamic vinegar to a food processor. Pulse until you have a consistent sauce. Add the white beans to a bowl, and mix in the parsley sauce. Set aside.
    3. In a parchment paper lined baking sheet, add your eggplant rounds and bake for 20 minutes, flipping halfway.
    4. Once done, let's layer the skillet. Add half of the eggplant rounds to the bottom of the skillet, then add 1/2 cup of ricotta cheese, then 1/2 cup of the tomato sauce, all of the white beans, 1/4 cup of mozzarella cheese, and then top with the rest of the eggplant rounds.
    5. Then top with the remaining ricotta, tomato sauce, and mozzarella cheese. Bake for 40 minutes at 400F. Once done, top lightly with coarse sea salt and enjoy!

    Creamy Herbed Beetroot Linguine

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    This post was sponsored by Barilla, a maker of pasta. Thank you for supporting the growth of Food Heaven!

    I don’t want to toot my own horn, but, I went awf with this recipe. In a good way.

    Barilla pasta presented us with a challenge, and we stepped up to the plate.

    The Challenge: Create a recipe inspired by a winning dish at the Barilla Pasta World Championship earlier this month.

    The Chef: Zora Clipp, Germany

    The Recipe: “Feel the Beet”

    Zora says that her inspiration for this dish was simple: She likes goat cheese, and she thinks beetroot is “one of the most beautiful vegetables”. Me too.

    I know what you’re thinking. A chef-inspired recipe sounds difficult and labor-intensive. Believe me, I thought the same too. You’re wrong. This dish was one of the easiest pasta recipes I’ve ever made. And it is so good that I finished almost half of it before I even started shooting my photos. 

    Of course, simple is my middle name, so I had to pair this dish down to a couple of key ingredients. I omitted the goat cheese since the dish already used parmigiano reggiano, and I focused on Barilla Linguine pasta, beetroot, pear and lots of herbs. 

    The final re-creation: A Creamy Herbed Beetroot Linguine that is actually perfect for the holidays and to celebrate World Pasta Day. You’ll love the combination of the salty parmigiano reggiano cheese, with the earthy flavored root and the sweetness of the pear. It’s all unexpected, but it WORKS.

    Ready to get started? Here’s what you do:

    Slice beet and pear into 1-inch wedges. Toss with 1 teaspoon of olive oil and salt to taste. Bake at 410F for 35-45 minutes or until so tender (can easily be pierced with a fork). If you want to speed up the roasting time, place beets (not pear) in a microwave-safe bowl and heat for about 5 minutes, then transfer beets and pear to a baking sheet and bake for about 25 minutes or until tender. 

    While that’s cooking, bring water to a boil in a big pot. Cook pasta al dente according to package directions.

    Add olive oil and butter to a pan and let melt. When the butter is melted, add sage, two cloves of garlic, rosemary, salt, pepper, and the white wine vinegar. Pour the pasta into the pan and toss it with the grated parmesan cheese until it’s creamy. Swerve it together with the roasted beetroot and pear.

    Top it off with fresh thyme. Enjoy!   

    Print
    Creamy Herbed Beetroot Linguine
    Ingredients
    • 1/2 box of Barilla Linguine
    • 1 yellow beet
    • 1 red beet
    • 1 pear
    • 2 tablespoons + 1 teaspoon of olive oil, divided
    • 1 teaspoon of butter or earth balance
    • 2 cloves of garlic
    • 3 tablespoons of white wine vinegar
    • salt and pepper to taste
    • A bunch of fresh herbs, I used 8-10 chopped sage leaves, 2 sprigs of chopped rosemary, and 4 sprigs of thyme
    • 4 tablespoons of grated parmigiano reggiano cheese
    Instructions
    1. Slice beet and pear into 1-inch wedges. Toss with 1 teaspoon of olive oil and salt to taste. Bake at 410F for 35-45 minutes or until so tender (can easily be pierced with a fork). If you want to speed up the roasting time, place beets (not pear) in a microwave-safe bowl and heat for about 5 minutes, then transfer beets and pear to a baking sheet and bake for about 25 minutes or until tender.
    2. While that’s cooking, bring water to a boil in a big pot. Cook pasta al dente according to package directions.
    3. Add olive oil and butter to a pan and let melt. When the butter is melted, add sage, two cloves of garlic, rosemary, salt, pepper, and the white wine vinegar. Pour the pasta into the pan and toss it with the grated parmesan cheese until it’s creamy. Swerve it together with the roasted beetroot and pear.
    4. Top it off with fresh thyme. Enjoy!
    © Food Heaven Made Easy