With a little innovation and knowledge, you can create healthy meals you and your family will love. We talked to three Tampa Bay-area personal chefs who specialize in combining nutrition and flavor to discover their favorite recipes.
GHEE POACHED EGG, COLLARD GREENS & SWEET POTATOES
This powerhouse breakfast is made with super foods that provide antioxidants, protein, vitamins B12, K and C, healing herbs, calcium and more to start your day off right.
RECIPE (4 servings)
4 eggs (organic & pasture raised)
1 tbsp. ghee or coconut oil, divided
2 tbsp. olive oil
1 bunch fresh, clean collard greens, stemmed and cut into long, thin strips
1 medium sweet potato, cleaned and thinly sliced
2 cloves garlic, finely minced
1 ½ tsp. chopped fresh thyme
½ tsp. fresh ginger, minced
⅛ tsp. freshly ground nutmeg
⅛ tsp. cinnamon
1 tbsp. fresh lemon juice
½ tsp. apple cider vinegar
½ cup water
1 tsp. yellow curry powder
Himalayan pink sea salt
White pepper
Black pepper
Pinch of smoked paprika
PREPARATION – SWEET POTATOES
1. Preheat oven to 400° (convection oven 375°)
2. Place potatoes on a shallow baking sheet
3. Lightly sauté half the ghee and ginger over medium heat (about 1 minute, stop before ginger turns brown)
4. Pour ghee mixture over potatoes
5. Add nutmeg and cinnamon
6. Salt and pepper to taste
7. Toss to coat
8. Spread out potatoes, some can overlap
9. Sprinkle with thyme
10. Cook for about 25 minutes, until tender and slightly browned on edges
PREPARATION – COLLARD GREENS
1. In a medium sauté pan, sauté garlic in olive oil over medium high heat, add collards and 2 tbsp. of water
2. Cook for a couple of minutes until collards turn a vibrant green
3. Reduce heat
4. Add curry powder, lemon juice and apple cider vinegar
5. Salt and pepper to taste
6. Cook for another minute, then remove from heat
PREPARATION – EGGS
1. In a large skillet with a lid, add remaining water and ghee, heat to medium
2. When water is simmering lightly (just beginning to bubble), crack eggs and add to pan, one at a time
3. Salt and pepper to taste
4. Cover and cook eggs about 1-2 minutes, Be careful not to overcook the yolk.
Chef Mary Skinner
Fine Dine Organic Cuisine
Mary Skinner has had a life-long interest in healthy cooking and organic food. She received her culinary degree at the Natural Gourmet Institute in New York City, which combines wellness and healing with French culinary techniques, has worked with some of the United States’ most renowned chefs at the highly-esteemed James Beard Foundation and has been providing catering and personal chef services in Tampa since 2007. Her recipes have been featured in Tampa Bay Wellness, HER Health Magazine and TBT.com. She enjoys helping her clients and their guests discover how delicious healthy cooking can be.
HERB-ROASTED SHRIMP SALAD
This salad has it all — protein, fiber, phytonutrient-rich vegetables and healthy fats — but it can be put together in a matter of minutes, and you can stock many of the ingredients in your pantry or fridge. If you are allergic to shellfish, this salad is delicious on its own; you can also substitute diced chicken or salmon.
RECIPE (1 serving)
LEMON-HERB DRESSING
⅓ cup extra-virgin olive oil
2 tbsp. fresh lemon juice
2 tbsp. fresh parsley or dill, finely chopped
2 garlic cloves, finely minced
½ tsp. sea salt
½ tsp. ground pepper
SALAD
1 ½ lbs. large shrimp, peeled and deveined (look for wild-caught or responsibly farmed shrimp)
1 English cucumber, cut into half-moons
15 oz. can artichoke hearts, drained and quartered
1 small red onion, thinly sliced
½ cup mixed pitted olives
8 oz. container prepared hummus
8 oz. feta cheese, crumbled ( look for sheep or goat milk feta if you are sensitive to dairy)
8 oz. salad greens of choice (try arugula, field greens, baby spinach or romaine)
Heat oven to 425°. Line a rimmed baking sheet with parchment paper.
1. In a small glass measuring cup or bowl, whisk together lemon juice, garlic, salt and pepper
2. Whisk in olive oil a little bit at a time, then mix in the herbs
3. Pour half of the dressing into a bowl with the shrimp and mix together until fully coated
4. Spread shrimp in a single layer onto prepared pan and roast for 5-8 minutes, depending on the size of the shrimp
5. Shrimp are done when they have turned from opaque to bright orange and are slightly firm to the touch
While shrimp are cooking, prepare the remaining components of the salad. Leftover cooked shrimp can be stored in the refrigerator for three days, and remaining dressing for up to two weeks. Shake well before using.
1. Distribute greens amongst four salad bowls (or Tupperware containers for an on-the-go lunch)
2. Top greens with cucumber slices, artichoke hearts, red onion slices, olives, feta crumbles and a dollop of hummus
3. Drizzle remaining dressing over salads, then top with warm shrimp
Chef Ashley Ondrick
A Mostly Healthy Chef
Ashley Ondrick is a (mostly) healthy chef and integrative nutrition health coach. She has worked in restaurant kitchens in New York City and Italy and spent many years executing farm-to-table catered events and intimate dinners in the greater Boston area. She now cooks for an array of private clients in their homes, from weekly meal prep to special occasion multi-course dinners and teaches private cooking classes including sushi rolling, fresh pasta making and meal prep workshops. She ties her knowledge of ingredients into her health coaching practice to help her clients develop and adopt a balanced approach to their diet and health.
@amostlyhealthychef
MostlyHealthyChef.com
PALEO SHRIMP STIR-FRIED RICE
This will become your go-to recipe when you need a quick meal. With a few simple shortcuts, this dish can be made in 15 minutes or less, has two cups of vegetables and is a great source of fiber. You can substitute a half-pound of diced chicken or steak. If you substitute chicken, Chef Adrienne recommends cooking it with the onions; steak can be added at the end.
RECIPE (2 servings)
2 tbsp. olive oil
⅔ lb. peeled and deveined wild-caught shrimp
½ bag frozen peas and carrots
1 small onion, diced
2 tsp. granulated garlic
2 tsp. ground ginger
1 head of cauliflower, grated in food processor, or 1 bag frozen cauliflower rice
3-6 tbsp. gluten-free tamari, Bragg’s Liquid Aminos or Coconut Aminos
Himalayan pink sea salt
1. If using fresh cauliflower, shred it using a food processor or grater until looks like rice
2. Dice onions into small pieces
3. Heat a large skillet over medium heat until you can feel the heat radiating when you hold your hand 4 inches over the pan, add oil
4. Add onion, 1 tsp. salt (optional), 1 tsp. garlic and 1 tsp. ginger
5. Sauté until onion is shiny
6. Add cauliflower and remaining garlic and ginger
7. Cover and cook for about 6-10 minutes (longer if using fresh onions), stir occasionally
8. Add shrimp, peas and carrots, cook until shrimp are opaque on both sides
9. Season with aminos or gluten-free tamari
Chef Adrienne Falcone Godsell
Adrienne Falcone Godsell studied culinary arts at Johnson and Wales University. She has cooked at award-winning restaurants in Honolulu, Naples, Seattle and St. Petersburg. In 1998 she began using her years of experience to take “health food” to new heights and continues to search for ways to make healthy eating practical and affordable. Adrienne shares her knowledge via Skype or in-home cooking lessons and classes, dinner parties and corporate lunch-and-learns. Her first cookbook, “The Real Language of Food: Constructive Recipes for a Healthier You,” will be published in November and is available online and in bookstores.
