If you have been to the clinic lately you may have seen Jill and Lisa enjoying egg bake for lunch. It's good hot or cold and is easy to take to work and eat throughout the week. Best part about it is you can enjoy this healthy dish for breakfast, lunch or dinner. Here's the recipe! Ingredients: 18 Cage Free Eggs Package of Mushrooms (any kind) Handful Shredded Cheese (your choice, I used monterey jack) Spinach Seasoning salt Butter Directions:
- Preheat oven to 350
- Cut mushrooms in to thick slices
- Saute mushrooms in pan with a little bit of butter and seasoning salt
- In a mixing bowl, mix eggs on high-speed until fluffy
- Put eggs in 9 x 13 glass baking dish
- Lay sautéed mushrooms over eggs
- Lay spinach over mushrooms covering mixture
- Sprinkle shredded cheese (I just used a small handful)
- Cover with tin foil
- Bake for 30 minutes and additional 5 without foil or until eggs are set and knife comes out clean
Enjoy! Staff at Innovative Directions in Health Join our blog, enter your email address in the top right hand corner.
This will be your new favorite winter soup I promise! Super easy and delicious!
Creamy Dairy Free Potato Soup with Kale
A thick, creamy, hearty and delicious DAIRY FREE Potato Soup loaded with veggies. Grab a spoon and dig in! Ingredients Needed: 2 cloves garlic, minced ½ onion, diced 2 ribs celery, diced 1 carrot, peeled and diced ½ cup frozen corn kernels (or fresh if you have it) 4 cups diced potatoes, peeled (about 56 medium size) 3 cups vegetable broth ½ tsp dried dill ½ tsp celery salt salt/pepper to taste 1 cup chopped kale ¼ cup coconut milk (I used So Delicious Dairy Free Culinary Coconut Milk), optional a few dashes sriracha or hot sauce Instructions:
- Sauté the onion and garlic with 12 tbsp water in a soup pot over medium heat for about 3 minutes until starting to soften
- Add the carrot and celery and sauté 34 more minutes. Add another tbsp or 2 of water if needed so the vegetables don't stick.
- Add the vegetable broth, potatoes, dill, celery salt, salt and pepper.
- Bring to a boil, reduce heat to low and simmer for 15 minutes until potatoes are tender.
- Using an immersion blender, puree about ¼ â…“ of the soup to create a thick creamy base. (alternatively, take about 2 cups of the soup and puree it in a blender and then return it to the soup pot).
- Add the corn and kale, stir to combine and simmer 5 more minutes to heat through.
- Take off heat and add coconut milk, if using.
- Serve with a few dashes of sriracha or hot sauce if desired.
Recipe by Veggie Inspired at http://www.veggieinspiredjourney.com/2015/03/21/creamydairyfreepotatosoupwithkale Enjoy! Sarah, RN @ Innovative Directions in Health
It's that time of year when we are run down and tired and our eyes show it!
Try this DIY remedy for under eye puffiness. My eye doctor shared this tidbit with me and I have seen amazing results with patients who have tried it! Swollen or puffy eyes occur when there is inflammation or excess fluid and oil in the connective tissues surrounding the eye. Swollen eyes can affect both the upper and lower eyelids. These simple steps just take a few minutes every night. 1) WARM COMPRESSES Warming your eyelids will increase oil production and help melt the oil that has solidified in the glands. Use a warm washcloth to apply heat on the eyelids for two minutes. This warms the oil and allows it to flow more freely and also helps soften lash debris. 2) MASSAGE Apply light pressure on the lower under eye area with your index finger from the inner eye to the outer eye. Roll the finger upward on the lower lid while looking up. 3) LID STIMULATION This helps to remove oil, bacteria and debris. It also stimulates the oil glands. With your eye closed, use a Q-tip or a warm washcloth on the tips of your fingers to rub along the lash line on the top and bottom lid. 4) FLAX SEED OIL In addition to the above, some people benefit by adding omega-3 fats to their diet which will help with the oil consistency. If you have any questions about the steps, give me a call or stop in. I would be happy to walk you through the steps and also share with you other products or tips to help revive your eyes. I can be reached at (952)922-2345 or email@example.com. Jill, RN @Innovative Directions in Health
Fall is here in Minnesota!
The air is crisp and that gorgeous crystal clear blue sky takes our breath away every time. As the leaves start to change, I always look for new recipes to go with the season. I have to share a fabulous recipe from my daughter's blog Hometohomestead.com that you will love for the Fall season. I am Nuts for these Nuts! They are easy to make, easy to grab on the go, and oh so healthy for our bodies.Great for gifts too! Note: I like to buy the organic raw nuts at Trader joes and store them in the freezer til I am ready to make a batch or 2. They have the best prices I have found for organic and raw nuts. http://hometohomestead.com/2013/11/25/right-into-the-trap/ Enjoy Enjoy! Susie The photo is courtesy of HometoHomestead.com
Summer is a great time to get outside and workout.
It is important to follow these tips to make sure you stay safe and prevent heat related illnesses while getting your sweat on.
Summer is short, enjoy it!
- Make sure you are well hydrated the day before working out. This is very important to prevent dehydration and heat stroke.
- Try to avoid working out midday when the sun is hottest. Aim to exercise in the morning or night and in a shaded area.
- Start out slow If you are used to working out indoors. Let your body adjust to the heat over one to two weeks while gradually increasing the length and intensity of your workouts.
- Take frequent breaks to drink water and cool down.
- Dress so your body and breath. Wear lightweight, loose-fitting clothing that will help your sweat to evaporate and keep you cooler. Avoid dark colors that absorb heat and tight fitting clothing.
- Wear a good SPF to protect your skin that won't wear off when you sweat, iS Clinical has a great one called Eclipse SPF 50.
- If you have any questions are concerns about working out outside, talk to your doctor about precautions that should be taken with your specific medical conditions.
Signs and symptoms of heat related illness can include muscle cramps, nausea or vomiting, weakness, fatigue, headache, sweating extensively, dizziness or light-headedness, confusion, irritability, low blood pressure, increased heart rate, and visual problems. If you experience any of these stop exercising and move indoors to cool off and get hydrated. If the symptoms to not go away in 30 minutes call your doctor. Have fun working out in the summer and be safe. Try working out in a pool. It’s really fun and refreshing while you get in shape at the same time. You can even do it with your kids. Info found on the Mayo site, check it out for many great tips! Be sure to sign up for our blog to get health tips and recipes emailed to you.
This hearty quinoa salad is perfect for a summer-time protein packed salad or meal.
It’s so easy to make. Try substituting with other fresh vegetables you find at the farmers market or a dressing of your choice.
Instructions: 1. Combine cooked quinoa, black beans, tomatoes, peppers, cucumbers in a bowl. 2. Pour dressing over quinoa; toss to coat. 3. Stir in cilantro; season with salt and black pepper to taste. 4. Serve immediately or chill in refrigerator. Salad Ingredients:
- 1 package frozen package of quinoa (Trader Jo’s) OR bring 1 cup quinoa and 2 cups water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool
- 1 can black beans, drained and rinsed
- 1 cup halved cherry tomatoes
- 1 cup red, orange, yellow baby peppers
- ½ cup cut up cucumbers
- ¼ cup chopped fresh cilantro
Dressing: Whisk olive oil, lime juice, cumin, salt in bowl
- 1/4 cup extra-virgin olive oil
- 2 limes – juiced
- 2 teaspoons ground cumin
- 1 teaspoon sea salt
Did you know that quinoa is a complete protein? It contains all nine of the essential amino acids, which cannot be made by the body and therefore must come from food. Also, about 1 cup of quinoa contains 8.14 grams of protein. Mmmmm Fresh! Enjoy! Share your summer-time favorite recipes with us at firstname.lastname@example.org.