Foods, Uncategorized

Spinach Frittata




This recipe goes heavy on the spinach, a nutrient-dense green rich in carotenoids and vitamin K, as well as magnesium, iron, and copper. A frittata travels and reheats well, making it handy for packed breakfasts, lunches, or on-the-go snacks. You can even make this recipe in muffin tins for extra portability. For a Mexican-inspired version, add seasoned, cooked ground beef, thinly sliced jalapeños, and cilantro.


Makes two servings
Prep time: 10 minutes
Cook time: 10 to 15 minutes

  • 6 large eggs
  • ¼ tsp. salt
  • ¼ tsp. black pepper
  • 2 tbs. ghee or clarified butter
  • ½ onion, diced
  • 1 cup diced, seeded tomato
  • 4 or 5 tomato slices for topping the frittata
  • 5 cups fresh baby spinach (approximately 9 oz.), roughly chopped
  • Grated zest and juice of ¼ lemon

Set oven to broil.

In a mixing bowl, whisk eggs with salt and pepper.

Heat a large, oven-safe skillet over medium heat. Add the ghee to the pan and swirl to coat the bottom. When the fat is hot, add onion and diced tomato and cook, stirring, for two to three minutes, until onion is soft. Add the spinach and let it wilt for 30 seconds.

Add the eggs to the skillet and fold them into the vegetables with a rubber spatula. Cook without stirring for about three to four minutes to let the eggs set on the bottom and sides of the pan. When the eggs are firm but still appear wet, lay a few tomato slices on top. Drizzle with lemon juice and sprinkle the lemon zest over the frittata.

Transfer the skillet to the oven and broil 4 to 6 inches from the heat for three to five minutes, until the top is golden brown. Cut into slices and serve hot.

If you prefer, you can finish your frittata by baking it rather than broiling: Simply preheat the oven to 500 degrees F, then cook it for three to five minutes.


Foods, Uncategorized

Fresh Tomato Salsa


Fresh Tomato Salsa




4 medium tomatoes, seeded, chopped (2 cups)

1 medium onion, chopped (1/2 cup)

½ cup chopped green bell pepper (1/2 medium)

½ cup chopped fresh cilantro

2 tablespoons lemon juice

1 tablespoon lime juice

1large jalapeño chile, seeded, finely chopped (2 tablespoons)

Tortilla chips, as desired




In medium nonmetal bowl, mix all ingredients. Cover; refrigerate 1 to 2 hours to blend flavors.


Serve with tortilla chips. Cover and refrigerate any remaining salsa up to 5 days.



At only 10 calories per delicious serving, this salsa makes a terrific topper for chicken, a tasty dip for tortilla chips or a fabulous addition to an omelet.


Cucumber Tomato Salad


This cucumber tomato salad recipe is packed full of healthy nutrients! It’s high in silica which is great for healthy hair, skin and nails! Try it!

Cucumber Tomato Salad Recipe

Total Time: 5-10 minutes

Serves: 2


  • 1 medium cucumber, diced
  • 2 medium tomatoes, diced
  • 1 small bunch of cilantro, chopped
  • 1 tbsp vegenaise or Mayo
  • 1 small handful raisins (optional)


  1. Mix all ingredients and serve cold

Health and Wellness Associates



Best Tomato Soup


Best Tomato Soup Ever

  • 1 medium white or yellow onion
  • 6 tablespoons (3/4 stick) butter
  • Two 14.5-ounce cans diced tomatoes
  • One 46-ounce bottle or can tomato juice
  • 3 to 6 tablespoons sugar
  • 1 or 2 tablespoons chicken base, or 3 chicken bouillon cubes
  • Freshly ground black pepper
  • 1 cup sherry, optional
  • 1 1/2 cups heavy cream
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped flat-leaf parsley

To begin, dice the onion. Melt the butter in a large pot or Dutch oven. Throw in the onion and cook until translucent.

Now dump in the diced tomatoes and stir to combine. Add the tomato juice.

Next – and this is important – in order to combat the acidity of the tomatoes add 3 to 6 tablespoons of sugar. Now, you’ll want to start on the low side, then taste and add more as needed. Some tomatoes and juice have more of an acidic bite than others. (For what it’s worth, and I realize it’s not worth much, I use 6 tablespoons of sugar.)

Next, add 1 or 2 tablespoons chicken base to the pot. I added 3, and it wound up being a little too much. ( I use chicken broth )

Now you can add lots of freshly ground black pepper. Stir to combine, then heat almost to a boil. Then turn off the heat.

Add in the sherry if desired. Stir in the cream. Add the basil and parsley and stir.

Serve the soup warm!

Health and Wellness Associates



Tomato Basil Soup


Tomato Basil Soup

Great for the Winter Months!


  • 4 cups ripe tomatoes, diced
  • 4 cups tomato juice
  • 16 fresh basil leaves
  • 1 cup heavy cream
  • 1 stick unsalted butter

Combine diced tomatoes and juice in saucepan and simmer on medium heat for 30 minutes, stirring occasionally. If rings form on the side the of pan, scrape it down and mix them back into the soup.

Tip: Many recipes might advise peeling the tomatoes, but I see no good reason to discard the fruits’ best nutrients. Lycopene–the antioxidant tomatoes are famous for–is concentrated in the skin, and that’s just the beginning.

Place soup in a food processor or blender (in batches if yours isn’t large enough), add basil leaves, and puree. Return to pan, add cream and butter while stirring, then let simmer 10 more minutes. Garnish with basil leaves and serve.

Makes 8 servings. 241 calories and 8 net carbs per serving.