July 22, 2024

Stuffed Peppers by Shirley Plant

Stuffed Peppers

2/3 cup wild rice mix
1 tsp oregano
1 tsp basil
½ cup chopped walnuts or pine nuts
1/3 cup olives, chopped
1/3 cup sun dried tomatoes ( soak in hot water to plump up)
1/3 cup pomegranate seeds ( optional)
¼ cup fresh parsley, chopped
1 green onion, chopped
1 tbsp olive oil
Lemon zest
Juice of ½ lemon
4 red peppers or a mix of colored peppers
¼ cup dairy free cheese ( Daiya Cheese is a tasty gluten, dairy free cheese alternative )

Cook rice with herbs. Once done add in nuts, sun dried tomatoes, olives, parsley, green onion and pomegranate seeds. In a bowl whisk oil, lemon zest and juice. Add to rice. Preheat oven broiler. Slice peppers in half and discard seeds and stem. Place peppers face down on cookie sheet and brush with oil. Broil for about 5-8 minutes, watch closely. Turn peppers over, stuff with rice mixture and sprinkle cheese on top.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes
Did you know that 3 foods may be playing a role in your health? Take Shirley’s 21 Day Gluten, Dairy, Sugar Free Online Challenge and find out if these 3 foods are playing a role in your health. Learn how to make tasty, healthy recipes like this one.

Nettle Frittata by Kristen Yarker, R.D.

Nettle Frittata

Nettles grow in the wild in many parts of North America and Europe. As one of the earliest edible greens to appear in the Spring, they’ve long been associated with health and Springtime cleanses.

Nettles taste similar to spinach. But they have one big difference, which you can likely guess when I call them by their full name: stinging nettles. Yes, they will sting your skin (and mouth) when raw. So be sure to cook them well before eating! And, don’t touch them with your bare hands when picking or washing.

You can forage for nettles but I usually buy them at my local farmers’ market or grocery store that has a great local produce section.

1 TBSP vegetable oil
1 leek, finely diced
3 cups nettles
5 eggs
1/4 cup milk
1 generous tsp powdered mustard
1/2 tsp salt
½ cup shredded cheese of your choice, such as mozzarella, cheddar (optional)

1. Preheat the oven to 375 degrees F.

2. Lightly grease a 9 inch glass pie plate. Set aside.

3. Fill your sink with cold water. Add the nettle leaves. Using tongs, swish the nettles in the water to wash well. Using tongs, remove from the water. Remove the excess water by spinning in a salad spinner. Using the tongs and a knife, carefully remove the nettle leaves from the stalks.

4. Combine eggs, milk, mustard and salt in a small bowl. Whisk together and set aside.

5. In a frypan, heat the oil. Sauté the leek until softened. Add the nettles in batches as they wilt.
Cook until the nettles are well-wilted (remember you need to cook them until you’ve taken out the sting.)

6. Transfer veggies to the pie plate. Pour in the egg mixture. Top with the cheese (if using).

7. Bake in the oven about 20 to 25 minutes, until the centre is golden brown. Let rest a few minutes before serving.

Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com

Spinach Salmon Bake by Helen Agresti R.D.

Spinach Salmon Bake

One dish and that’s it!  This heart healthy salmon bake contains an abundance of omega-3 fatty acids and cancer fighting antioxidants.  Omega-3′s are less likely to be stored as fat due to their many important functions throughout our body.  They’re also known to ease joint pain, improve cognitive function, and decrease belly fat.  Spinach, well-known for it’s high iron content is loaded with antioxidants like vitamins A, C, and K.  The green leafy powerhouse and colorful fingerling potatoes combine to add a generous amount of heart healthy fiber.

•    1 lb fingerling potatoes, washed and quartered
•    2-3 salmon filets, skinned
•    3 c baby spinach, washed
•    extra virgin olive oil
•    1/2 lemon, juiced
•    1 teaspoon rosemary, crushed
•    sea salt, to taste
•    balsamic glaze, to taste
•    orange ginger seasoning, to taste, *a little goes a long way.


1. Heat oven to 400 degrees. Coat baking pan with no stick cooking spray.

2. Place potatoes on bottom of pan. Lightly coat with olive oil, sprinkle with rosemary and sea salt. Bake alone for 20 minutes.

3.  Remove potatoes from oven and turn oven temperature down to 350 degrees.

4.  Place spinach on top of potatoes.  Toss spinach with olive oil and sea salt.   Place salmon over spinach.  Top with lemon juice and orange ginger seasoning.

5.  Bake for 40 min or until internal temperature of salmon is 140 degrees.

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com