RECIPE: Brussel Sprout Hash


photo-15Maybe I’m officially an adult, because I heart brussels sprouts.  Why did I abhor them as a kid?  Maybe it had something to do with how they were prepared? (Sorry Mom 😉
This recipe won’t disappoint.  It takes a little longer than I like– because it takes more than 4 steps, but the scrumptiousness it delivers is worth the effort.
You’ll Need:
1 organic sweet potato
20-30 brussel sprouts
1/4 Red onion
2 pieces of bacon
2-6 oz blue cheese
3-6 Tbsp maple syrup
3 Tbsp apple cider vinegar
3-6 Tbsp butter / olive oil
Pecans, toasted (optional)
chopping knife
mixing bowl, med-large
sauté pan, med-large, with lid
Paper towel
What you’ve gotta do:
1. While you are prepping, poke a few holes in a bake potato and throw it in the oven on 400 for ~ 25 minutes.
2. In a large-ish mixing bowl, combine maple syrup, apple cider vinegar and olive oil
3. Chop brussel sprouts each in half and put in to mixing bowl. Stir so they’re all coated in the yumminess.
4. Chop onion in to small bits, place in to saute pan on med heat with a pat of butter/oil.
5. Cook bacon with the onions.  Once cooked to your liking (crispy please!) pull bacon and blot on paper towel.
6. Add Brussel Sprouts to saute pan and cover, stirring occasionally 7-10 min.
7. Once potato has been cooked, pull from the oven and dice.  Add to pan and stir.
8.  Crumble cooked bacon strips in to small bits and add to pan.
9. Turn heat up to high to char Brussels.
10. Add blue cheese crumbles and pecans and serve right away.
*** I personally think the more butter and maple syrup the better, am I right?***
Brussel hash

RECIPE: Easy Pea-sy Salad

This may be the easiest salad you’ll ever make.
Except for chopping the onion. Why isn’t there an easier way to peel and chop a red onion? Anyone?
If you don’t like onions, don’t add them, or chop them.
Oh and if you don’t like canned vegetables, read no further….or use fresh vegetables, knowing this is no longer the easiest salad you’ll every make.
I use Trader Joe’s Organic canned garbanzos, corn and peas because they promise not to have cans lined with BPA and other harmful additives!

In a large bowl combine:
1 can garbanzo beans (strained)
1 can organic corn (strained)
1 can organic peas (strained)
1/2 red onion chopped (or 2 small shallots)
1 cup arugula chopped
1/3 cup apple cider vinegar
1/4 cup extra virgin olive oil
1 lemon squeezed
1 tsp coarse black pepper
1/2 tsp sea salt
Taste buds go BOOM.

RECIPE: REAL French Toast

So most of the recipes on Well & Balanced Health are just that, healthy and balanced.  But every now and then you have to be a little bit naughty!  I tell clients, “It’s good to be bad every now and then”.

I’m not saying polish off a dozen donuts (I’ve done this. Once in medical school) and I’m not saying kick an old lady when she’s fallen and can’t get up.  But every now and then it’s good to break the ‘rules’.  It feels free-ing to allow yourself to indulge.  Blow off that unnecessary meeting; sleep in; have French Toast instead of salad.

Not all the time, but enough to know you’re not living a restrictive life.

That being said, do pick your kids up from school and make them wear the seat belts; but  please, for the LOVE, USE REAL INGREDIENTS when making French toast.  And all treats for that matter!

French TOast

  1. In a small bowl combine:

2 eggs

1/2 cup whole milk (the kind without hormones and antibiotics floating around in the carton please)

3 dashes of cinnamon

1 dash of sea salt

Once all the above has been whisked together:

2. Heat a large skillet to medium heat and melt 3 large pats of REAL butter (the kind made from milk, from cows without hormones and antibiotics, right? It tastes better and doesn’t cause precocious puberty or cancer)

3. Slice 1 French baguette into 1/2 inch discs (the kind without 75 ingredients and without azodicarbonamide, found in lots of breads, oh and running shoe soles and yoga mats!)

4. Soak both sides of baguette slices in the egg concoction, then place in the skillet to cook. ~ 3-5 minutes each side.  Add butter as necessary.

freanch toast 2Once both side of the bread is a nice golden, crispy brown, and the bread is not runny with gentle mashing of the spatula…viola! French Toast is ready to serve!

Add REAL Grade B maple syrup and butter and berries to taste!

freanch toast 23

RECIPE: Your New Favorite Pasta Salad

I’ve spent a lifetime sampling various offerings on buffets, smorgasbords, picnics and potlucks.  Never have I left raving about a pasta salad.  There is an orzo salad with basil, tomato and feta I can get down on, but this pasta salad is far better!  Healthy, simple and colorful, what more could you want?  Oh, yeah it’s low carb, paleo-friendly, and gluten*, dairy and egg-free. Boom.

In an large bowl combine:

6 -12 oz of cooked and shelled edamame

1/4-1/2 cup sliced sun-dried tomatoes

4 – 6 sliced mushrooms, raw

1-2 cups pasta of choice (black bean rigatoni and red lentil pasta pictured here)

1/3 – 1/2 cup Annie’s Shiitake mushroom dressing* (uses soy sauce that has wheat)

Optional dash of red pepper flakes

pasta salad

*If going gluten-free, instead of pre-made dressing use the following:

1/4 cup olive oil and / or combo sesame oil

4-5 Tbsp apple cider vinegar

4-5 Tbsp Tamari soy sauce

2 dashes of sea salt

1/2 tsp minced garlic or garlic powder


RECIPE: Gorgeous Fruit Salad

When my husband and I lived / worked in New Zealand, we thought it funny when the Kiwi’s described their foods, especially desserts, as “gorgeous”.  We’d only used that term to describe appearance, not taste. Well world, have I got a gorgeous (looking and testing) simple, summer salad for you!  Bring it to any and all social gatherings!  It will be the most beautiful dish at the soiree.  If you want to keep it local and seasonal, swap strawberries for apples (which are technically a fall / winter fruit, but because we’re Americans, we eat fruit from any season all year long)

(Side RANT: Apples are on the Dirty Dozen, meaning they are one of the most heavily sprayed-with-pesticides fruit available–so buy the organic ones, especially if you are feeding kids.

DDT, you know that pesticide they sprayed on fruit, that was banned in the USA in the 1970’s because all the birds were dying? Guess who the world’s largest exporter of DDT is? Yep, ‘Merica. We sell it to other countries, who then spray it on their crops, then sell those crops back to us, with heaping doses of toxic chemicals. And we all wonder why cancer, ADHD, and Alzheimer’s in on the rise?)

kiwi salad

In a bowl combine the following:

1 quart of strawberries, sliced OR 3 fuji apples, cubed with lemon juice

1 pint organic blueberries

2 kiwi fruit peeled and sliced


RECIPE: Spinach & Grape Detox Smoothie

Grape Detox Smoothie 2

Over-do this Memorial Day Weekend? Or maybe want a delicious get up and go smoothie that “undoes” decades of “over doing” it?

Red grape skins have polyphenols, which may slow or prevent many types of cancer.  Turmeric delivers powerful anti-inflammatory and healing properties.  Ginger root is cleansing and calming, while Whey protein keeps you sated all morning long.  Wheatgrass, optional, is detoxifying and healing, but does bring a strong earth like flavor, so know that before adding it!

Cinnamon is basically magic.  It wards off diabetes and heart disease, lowers cholesterol and also includes antioxidants that can combat cancer and early aging!

Makes enough for the whole fam or to have a 2nd serving later in the day when you start to droop.

In a Blender Combine:

1 cup almond milk
1 cup water
1 handful Organic Spinach
1/2 frozen banana
7 red grapes (fresh or frozen)
1 Tbsp whey protein ( Like Tera’s Whey)
3/4 inch ginger root (could do 1 Tbsp powder)
1 dash turmeric
5 dashes cinnamon (go big)
1/2 -1 tsp Wheat Grass powder* (optional)