Kellie Hill | The Right Plan's Blog

November 10, 2020 by Kellie Leave a Comment

Turkey Breast Seasoning OR Roasted Vegetables Seasoning – Healthy Holiday Foods!

Healthy Turkey Rub Recipe

Healthy Holiday Foods don’t have to be boring! I know some people love to spend all day in the kitchen when it comes to the holidays . . . I’m just not one of those people. Even on special occasions I’m still a cook that likes fast and easy. Luckily this seasoning only takes about five minutes. And, this herb rub is not only super quick to make, it also does double duty. It can be used as a turkey rub recipe or a roasted vegetables seasoning. Make one batch and add it to both foods.

I grew up with the whole basting the bird concept – lots of butter rubbed on the turkey and then the butter and turkey fat religiously moved from the drippings pan every hour and lathered onto the turkey. Don’t get me wrong, I have nothing against butter, but over the years, more and more of my family have needed to monitor the amount of added fats they eat. So, this turkey rub recipe has become a staple in our house. Plus, in truth, don’t tell my mother, but I actually like the taste of these healthy holiday foods better.

Fresh or Dried for Healthy Holiday Foods

Right around the end of October frost begins to hit our area. Which means it’s time to cut back all the herbs and hope they’ll survive the winter and give us fresh new herbs come next Spring. We dry the herbs for future use. Sometimes I dry them as full pieces and sometimes I’ll make this type of herb rub and dry the combination (same with the herbs for Italian Dressing). I love that dried herbs can be put in a clean jar and stored for up to a year! Obviously the flavor of the herbs degrades over time so try to use them as soon possible for the best taste.

When ever possible though, I love adding fresh flavors to our foods. This turkey rub recipe is perfect for making healthy holiday foods. Using the fresh herbs gives a beautiful flavor that I think is better than any butter basted turkey. I’m sure there are people that would disagree with me but I challenge you to try it . . . this seasoning really does add so much flavor.

Using the Seasoning

Dried or fresh there’s a couple different ways to use this herb rub for turkey breast seasoning. If you have a skinless breast you can just rub into onto the meat. If you have a full turkey or a breast with the skin still attached, I recommend gently lifting the skin from the meat (but don’t remove the skin all together). Cover the meat with the rub, including the breast and legs of a full turkey, then replace the skin to keep the herbs in place and the moisture in the bird. So, the herbs are between the meat and the skin.

When using this recipe for roasted vegetables seasoning, toss the vegetables with the herb rub until the seasoning is evenly distributed among the vegetables. I like this herb rub on pretty much any type of vegetable. Here’s a video if you need more ideas.

Mix Up the Ingredients

I’m giving you my basic recipe here but feel free to mix it up depending on what you are cooking. With turkey I use more sage than rosemary. With vegetables I use more rosemary than sage. When roasting a chicken I sometimes use tarragon instead of sage. With lamb I add mint. If I’m pairing with a tomato sauce I use marjoram instead of sage. There isn’t any one size fits all – it depends on what your family likes.

Also, this basic recipe uses Herbamare and white pepper. First, Herbamare isn’t essential you could use good old sea salt. I just like the additional dried flavors of celery, leek, cress, onion, chives, parsley, lovage, garlic, basil, marjoram, rosemary, thyme and kelp. Most larger grocery stores now carry it or you can buy it online. Second, sometimes I use black pepper and sometimes I use white pepper (one time I used tri-colored peppercorns). The decision mostly depends on how “spicy” I want the outcome. White pepper has a tendency to be a bit spicier than traditional black pepper. Sometimes it’s also a visual. I don’t like seeing black flecks on chicken or turkey but they disappear into lamb. Again, use whatever you think your family will like best.

Herb Rub Ingredients:

2 bunches of fresh sage
1 bunch fresh rosemary
8 garlic cloves
1 tablespoon Herbamare
Ground white pepper

Directions:

Remove leaves from sage and rosemary stalks. In a small food processor, pulse herbs, garlic, Herbamare, and white pepper until pretty fine.
Use fresh or allow to dry. If drying, store in tightly sealed jar for up to a year.

Video:

If you’re more of a visual learning, here is the video on making this recipe.

October 22, 2020 by Kellie Leave a Comment

Stuffed Fig

Healthy Appetizer

Stuffed fig for the win! A friend gave me a giant bowl of figs from her backyard tree the other day. They were so sweet, I actually couldn’t believe it. Obviously some fig jam was in order. But, I still had quite a few figs left over. I decided that this amazing sweetness needed a touch of savory and started working on a sweet and savory stuffed figs healthy appetizer. With just a bit of work I think I’ve come up with a new family favorite and an easy dish to take to holiday parties in the future.

A few notes for stuffed fig ingredients:

There’s really not much to this stuffed fig recipe – figs and soft cheese in a savory meat wrap.

Personally, we found we liked the smaller figs best as they made perfect bite size morsels. If you have the larger figs you can cut them in half and stuff them like a boat. Learn about figs if you’re going shopping for them.

We tried a couple different kinds of cheese; just what we had in the refrigerator. Soft cheeses worked better than hard. Creamier cheeses “mixed” into the soft sweet fig meat the best. Once I did a little research (yes, after I finished the stuffed fig recipe), I noticed many other recipes use goat cheese. Personally, I think any mild, soft cheese would taste fine.

Finally, I had pancetta and proscuitto. Since I wanted to bake the figs, pancetta seemed to work better but either is fine. You could also choose not to bake the stuffed figs, especially if they are super ripe, and just wrap them in proscuitto. This works great for various fruits; try Watermelon Appetizer. Any thin cured meat would be fine. Just something to give a salty, savory addition to the sweet fig and the creamy cheese. Gosh, just writing this makes we want to go grab a few to munch on!

Prepping Stuffed Fig

Remember to remove the stem of the fresh fig. If it’s a small fig just cut a bit of the seeds from the core and you can stuff cheese in the hole. With a medium sized fig you can score the top of the fig in an “X” and then stuff cheese in the hole. Using a larger fig you may need to cut the fig in half from stem to bottom, remove a bit of the core, stuff the cheese in the hole, wrap the meat around and bake cheese size up.

Cut the pancetta vertically for the smaller figs and horizontally for the larger stuffed figs.

If you aren’t baking the stuffed fig then wrap it so people can see the cheese in top.

When baking the stuffed fig then wrapping it depends on the type of cheese you choose. With a cheese that will melt easily and therefore possibly run out of the fit, then fully encase the stuffed fig with the meat (see below). If the cheese is a slower to melt type of cheese, then you can leave the cheese exposed or just cover a bit (see the very first picture in the blog).

Finally, place on a parchment covered baking sheet and bake for 10-15 minutes at 400 degrees. Or until the meat is crispy.

Enjoy a delicious, healthy appetizer of stuffed figs.

Stuffed Fig Appetizer Recipe

Ingredients:

20 small to medium figs
3 oz soft cheese
4 oz pancetta

Directions:

Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
With a paring knife cut the stem from the fig. Cut a small “core” in the fig or “score” the top in an X.
Gently “stuff” a small piece of cheese inside the fig.
Cut pancetta pieces in half and wrap a ½ piece around the fig.
Place figs on prepared baking sheet.
Bake for 10-15 minutes until pancetta is crispy.

May 4, 2020 by Kellie Leave a Comment

Crustless Quiche

No Crust Quiche

A few years ago I found out I needed to remove gluten from my diet in order to lower a cancer marker. If you’ve read my health journey then it comes as no surprise that I didn’t want to increase my risk of cancer on top of everything else! So – no gluten. And, for the most part I haven’t really missed it. Today there are so many gluten free options that it’s pretty easy to make substitutions. But, I’ve never really liked a quiche. I feel like the crust just gets in the way of all the deliciousness. Obviously making a crustless quiche was on my agenda.

Now, with a bit more free time, I’ve really enjoyed creating a delicious no crust quiche. So, I decided it was time to share the recipe.

Cooking Notes

A few notes are in order when it comes to making a no crust quiche.

First, you don’t need as much moisture as a traditional quiche. If you try to just substitute a regular quiche recipe it’ll probably end up too runny.

Second, load up with any vegetables you like. Personally I found that using frozen spinach or asparagus was easiest year round. But, the best crustless quiche uses fresh ingredients. So, when in season chop up fresh veggies. I’ve also found zucchini very tasty. Don’t feel stuck with a red pepper . . . no crust quiche doesn’t mean no flavor quiche, so use a pablano or green pepper. Enjoy whatever fresh veggies you have available.

Third, any milk alternative works fine. Personally, my body doesn’t like cows milk so I tested out a number of different options in the milk alternative world. If you prefer a thinner consistency of milk alternative (like rice) maybe use a bit less than 1/2 cup. If you prefer a thicker consistency of milk alternative (like coconut) use the full 1/2 cup. The no crust quiche even works using water in place of the milk. The point is to beat the eggs and liquid so they are super fluffy making a beautiful crustless quiche. The flavor will suffer a little with water though.

Fourth, don’t forget to let those chopped onions and minced garlic sit before cooking in order to bring out all the health benefits. If you’re going crustless you’re looking for healthy so don’t skip the easy health benefits. If this is a new concept to you, check out this post that explains the science behind letting onions and garlic rest.

Fifth, cheese is really optional with a crustless quiche. I think the heaviness of a regular quiche with crust lends itself to needing a heavier top, like cheese, for balance. But a no crust quiche doesn’t need the extra weight. So, if you’re watching your calories, skip the cheese and trust me, you won’t miss it.

Crustless Quiche Recipe

Ingredients

1 Tbs coconut oil
1 small onion
2 cloves garlic
8 brown mushrooms
1 red pepper
1 package (10 oz) organic, frozen spinach or asparagus
2 eggs
3 egg whites
1/2 cup milk or milk alternative
1/4 cup shredded raw cheese (optional)
salsa (optional)

Directions

Preheat oven to 350 degrees.
Chop onions and mince garlic. Allow to rest for 5-10 minutes.
Slice mushrooms and chop red pepper.
Thaw spinach or asparagus by placing in strainer and running water over it until thawed. If spinach, use the back of a spoon to squeeze out most of the liquid. If asparagus, roll in paper towels. Chop asparagus.
Beat eggs and egg whites with the milk until light yellow and frothy.
Heat oil over medium heat in a 10″ skillet. Add the onion and mushrooms. Cook, stirring, for 2 minutes.
Add garlic and red peppers. Cook, stirring, for another minute.
Stir in spinach or asparagus.
Reduce heat to low.
Pour egg mixture over spinach in skillet. Cook for 5-7 minutes without stirring. Mixture should be cooked on the bottom and almost set on top.
Sprinkle with cheese if using.
Bake in the oven for 5-10 minutes. Eggs should be set and cheese melted.
Serve topped with salsa.

December 30, 2019 by Kellie Leave a Comment

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November 21, 2019 by Kellie Leave a Comment

Holiday Meal – Avoiding the Guilt and Anxiety

Planning the Holiday Meals

Holiday meals can mean holiday headaches. Unfortunately we don’t all live in a Hallmark movie and every holiday meal isn’t filled with perfect moments.

But, you can enjoy the time with a few decisions prior to the big meal.

Breakdown the Holiday Meal

First, take a moment to sit and reflect on your holiday meals. What foods will be present? Which foods are triggers for you? What will the full day look like? Will you be moving or exercising or just sitting around?

Second, think about which foods really mean something to you during a holiday meal. Is there no holiday meal without pumpkin pie or grandma’s cranberries? Holiday meals don’t need to be a reason to overindulge but they are a reason to enjoy the foods that have a special place in our person history.

Third, think about how to overcome any issues. Can you go for a walk before or after the holiday meal? Can you bring a healthier substitute?

Before the Holiday Meal

It’s always best to have a game plan when it comes to holiday meals. Try not to show up hungry. Have a small but nutrient dense meal or large snack before arriving. This way all those guilty pleasures won’t be so appealing. If you aren’t sure about the menu, offer to bring a dish to share. Your dish will ensure that your dietary needs are met. If you’re in a hurry, pick up a shrimp cocktail platter or vegetable tray at a grocery store. These are high quality, low calorie appetizers.

Sacred Dishes

Most families have recipes that have been passed down for generations. Often these additions to the holiday meal tend to be high fat, high calorie recipes. I’m just going to be honest here, unless you’ve worked through the recipe and found ways to make it healthier and just as tasty, I feel these sacred dishes should be left alone. Trying to give a beloved family recipe a healthy makeover usually means it just doesn’t live up to original – or worse, the memory. Since holiday meals are rare, just honor the original recipe and savor a few bites. Usually the first bite or two are all you need to enjoy.

Stick to the Basics

The basics of holiday meals – roast meats, sweet potatoes (without added sugar), vegetables grilled, steamed or baked – these are all very healthy. Try to make your first plate during holiday meals full of vegetables. Unfortunately holiday meals can be a time when well-intention people try to push foods on us or question our choices. It’s okay to say no . . . and you don’t owe them an explanation.

Possible Substitutions for Holiday Meals

If you’re the cook, test out a few healthier options ahead of the holiday meals. But, again, careful with any sacred dishes. A quick 30-second blanched spinach is much healthier than creamed spinach. Some people like mashed steamed cauliflower in place of mashed white potatoes. Roasted vegetables or baked sweet potatoes instead of sweet potato casserole. Skip the green bean casserole and for quick sauteed green beans. I probably don’t need to write anything about whatever that can of “cranberry sauce” is, please try cranberry relish. Stuffing doesn’t have to include bread (especially white bread); try whole grain bread or wild rice stuffing. Sparkling water spritzers or kombucha can replace beer or wine. Cinnamon spice tea, one of my all time favorites, may be able to take the place of hot chocolate. Baked apples could replace apple pie. Pumpkin custard could replace pumpkin pie.

Holiday Meals are Only ONE Meal

Remember the most important part of holiday meals is enjoying the time with people; the holiday meal is just the avenue. Holidays are supposed to be fun! It’s okay to appreciate a few favorite dishes in moderation and skip the other items. One meal will never totally derail your nutrition plan.

Give yourself permission to enjoy holiday meals without regret. Even if you do overindulge, get back on track with the next meal.