Menu
A healthy outside starts with a healthy inside!

828.734.7702    
Book an Appointment

"We believe being healthy does NOT require a prescription.” Michelle Sanderbeck, ND

Easy Frittata

8 large eggs
1/3 c. heavy cream
3/4 c. shredded mozzarella
Kosher salt
Freshly ground black pepper
Pinch red pepper flakes
2 tbsp. extra-virgin olive oil
1 shallot, minced
3 cloves garlic, minced
8 oz. baby bella mushrooms, sliced
1/2 c. ricotta
3 c. baby spinach






















  Preheat oven to 375°. In a medium bowl whisk together eggs, heavy cream, and mozzarella. Season with salt, pepper, and a pinch red pepper flakes.

In a large skillet over medium heat, heat oil. Add shallot and garlic and cook until soft, 5 minutes then add mushrooms and cook until soft, another 5 minutes more. Add spinach and cook until wilted, 2 minutes. Season with salt and pepper.

Pour egg mixture into skillet then dollop with ricotta and transfer skillet to oven.
Bake until eggs are just set, 12 minutes.

Recipe courtesy of Makinze Gore


















Waldorf Salad

1/3 cup plain yogurt
1/3 cup mayonnaise
2 tablespoons fresh lime juice
1 teaspoon grated lime zest
2 teaspoons curry powder
½ teaspoon sugar
½ cup thinly sliced celery
½ cup raisins
¾ cup halved seedless grapes
1 apple cored and diced
½ cup walnuts toasted
5 ounces baby spinach









  Place yogurt, mayonnaise, lime juice and zest, curt powder and sugar in a small bowl and whisk to combine.

Place celery, raisins, grapes, apple and nuts in a large bowl. Add half of the dressing and stir to combine. Add the spinach and toss with the remaining dressing.


Recipe Courtesy Myra Goodman, Food to Live By: The Earthbound Organic Cookbook






Sautéed Spinach and Garlic

• 2 tablespoons olive oil
• 4 garlic cloves, peeled and smashed
• 3 to 4 bunches (2 1/2 pounds total) flat-leaf spinach, trimmed and cleaned, with some water still clinging
• 1 to 2 tablespoons fresh lemon juice
• Coarse salt and ground pepper

  1. In a large skillet, heat oil over medium. Add garlic; cook, stirring, until fragrant and beginning to brown, about 1 minute. Using a slotted spoon, remove garlic and discard.

2. Raise heat to high. Add spinach to skillet gradually, waiting for one batch to wilt before adding the next. Cook, tossing, until tender, 3 to 4 minutes.

3. Drain liquid from skillet; add lemon juice, salt, and pepper to taste.
Recipe courtesy of Martha Stewart

Lentil Vegetable Soup

• 1 tbsp extra virgin olive oil
• 2 small onions, diced
• 2 stalks celery, diced
• 2 medium carrots, diced
• 2 cloves garlic, minced
• 1 tsp salt, plus more to taste
• 1½ tsp italian seasoning
• 2 bay leaves
• 1 cup trimmed and chopped green beans (I used frozen)
• 4 cups vegetable broth + 1 cup water
• 2 tbsp tomato paste
• 1-15oz caned diced tomatoes (not drained)
• 1 medium potato, cubed
• 1 cup lentils
• 2 cups spinach
• 1 tbsp balsamic vinegar

  1 Heat oil over medium heat in a large pot or dutch oven.

2 Once oil is hot, add onions, celery, carrots, and a dash of salt. Sautee for about 7 minutes.

3 Add garlic and sautee for another 2 minutes. Stir in the salt, italian seasoning, and bay leaves. Sautee for another minute. Add green beans, vegetable broth, water, tomato paste, diced tomatoes, potato, and lentils. Give it a stir, bring to a boil, then simmer (covered) on low for 35-45 minutes, or until lentils are tender.

Stir in spinach and balsamic vinegar. Season with salt and pepper to taste

Black Bean Spinach Quesadillas

In a hurry… this quick delicious quesadilla is great for a healthy snack or meal.

½ Tbsp. extra virgin olive oil
1 tsp. minced garlic
8 ounces cremini mushrooms, rinsed, stems removed and sliced
¼ tsp. chili powder or to taste
4 cups loosely packed baby spinach
1 cup canned black beans, rinsed and drained
2 Tbsp. Minced fresh or jarred jalapeno chiles, optional
Salt and freshly ground peppers, to taste
4 whole wheat tortillas ( approximately 9=10’ in diameter)
1 cup shredded Monterey Jack cheese
Fresh cilantro leaves for garnish

 

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and sauté, stirring occasionally, fro 5 minutes, or until mushrooms are light gold and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapenos ( if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet ( add a second one if it fits) and cook for about 3 minutes on each side. Serve promptly.

Recipe courtesy of Calories In Calories Out Cookbook.

Crispy Butternut Squash Spinach Salad with Bacon-Shallot Vinaigrette

1 small butternut squash, peeled, seeded and cubed or cut into half moons
1 Tbsp. extra virgin olive oil
kosher salt
Freshly ground balck pepper
1 shallot, minced
¼ c red wine vinegar
1 Tbsp. brown sugar
5 oz. baby spinach (about 6 cups)
½ c pecans, toasted and chopped

 

Preheat oven to 425° and line a baking sheet with aluminum foil.

Arrange butternut squash on the baking sheet, drizzle with olive oil and season with salt and pepper. Roast until golden brown and crisp, 20 -25 minutes.

Meanwhile, in a large skillet, fry bacon over medium heat until crisp, turning occasionally, about 6 minutes total. Transfer to a paper towel lined plate and transfer bacon grease to a small bowel.

In same skillet, cook shallot over medium-high heat until tender, 4 minutes. Stir in red wine vinegar and brown sugar and mix well. Whisk in 2 Tbsp. bacon grease and season with salt and pepper.

Place spinach in a large bowel. Add pecans and roasted butternut squash and pour over warm vinaigrette, tossing gently to combine.

Serve immediately.

Recipe courtesy of Delish


Recent Posts


Tags

almond milk chili hummus zucchini kalamata olives Ginger Salsa pistachios gnocchi cashew dr axe roasted beets butter red wine vinegar apple garbanzo beans roasted carrots pastry cream chicken salad Salmon curry powder brussel sprouts cucumber greek yogurt banana black bean summer tahini rosemary Honey Chipotle cashews pumpkin puree apple cider vinegar ham pomegranate Arugula paprika Gazpacho coconut stir-fry chia seeds avocados sweet potatoes berries Guacamole Toast oranges sugar apricots sage leaves Cinnamon Wraps tomato juice tomato paste Cauliflower Pizza hash browns honey bell peppers Southwestern Salsa almond butter Zucchini Parmesan Crisps goat cheese dressing gorgonzola mayo spicy salmon cambozola mushrooms potato vegetables vanilla bean carrots roasted Roasted Brussels Sprouts croissants hoisin sauce Citrus Roasted Shrimp walnuts pumpkin quesadillas gluten free Kiwi Easy Frittata chard leaves Lemon juice Fruit Smoothie Roast Chicken Reggiano Cheese beets casserole pomegranate molasses tomatoes thyme lime medjool dates protein powder yogurt white beans peaches Chicken and Broccoli Stir-Fry MACA white wine vinegar cloves pecans heavy cream macaroni salad croutons Beet-and-Apple Salad Shallot sandwiches garlic sunflower seeds sourdough bread Almonds cheese ACV horseradish Organic 3-Bean & Vegetable Soup Gruyère cheese Glaze Italian seasonings bell pepper onion Broccoli quinoa parsley Squash Guacamole olive oil eggplant peppers cumin oregano soup lemon chicken broth clove Chicken bacon pie crust cauliflower crust Giada's Herbed Quinoa roasted veggies green beans pasta pear grapes eggs cranberries Bartlett pears salad cucumbers spinach raisins Carrot


Archive