2016 Thanksgiving Dinner from Simple Healthy Fresh

Happy Thanksgiving from Simple Healthy Fresh and brickoneil.com

Here are the recipes from the Cookbook Series for you and your family!

Zucchini Frittata

Don’t forget the healthy Thanksgiving Breakfast.

FRITTATA: Zucchini/yellow squash frittata  with mushrooms, tomatoes and cheddar

Heat oven to 350, oil a baking dish.

1 ea. med. zucchini and yellow squash, sliced

2 oz. button mushrooms

2 tbsp olive oil, 4 cloves pressed garlic

Spices; 1 tsp ea. lemon and orange peppers, 2 tsp dill and tarragon

6 eggs, beaten with spices

3/4 c shredded cheddar cheese


Slice into 1/4″ 1 yellow squash, 1 zucchini  and 2  oz. button mushrooms into a bowl.

Toss with 2 tbsp olive oil, 1-2 tsp ground lemon or orange pepper, 2 tsp dill and tarragon.

Beat and add 4-6 eggs with 2 tbsp water added, pour into vegetable mixture and add 3/4 cup shredded cheddar, pour into baking dish.

Slice tomato into 1/4″ slices and arrange on top.  Place in center rack of oven and bake for 30-40 mins, or until eggs are set and vegetables are browned at edges of dish. Serves 4-8, as main or appetizer/brunch.

French Country Chicken, from the cookbook, Simple, Healthy, Fresh 1.0 Use for the Turkey, poultry is poultry.



Thought I would give the recipe from the cookbook for you, then on successive First Fridays of each month, i’ll post a new free recipe from the cookbook.  I use a white drinking wine for the liquid with water, leaving a crisp background taste throughout the baked chicken. Being diabetic, I found the long cooking/baking time removed the alcohol and didn’t raise my blood sugars, but if you wanted, substitute a low-sodium chicken stock for the wine.  Sometimes I will put a bay leaf inside the cavity to increase the mellow flavors of the herbs de provence, but I left it out, to enhance the spice mixture.  I always add lavendar to my herbs de provence if it isn’t included. I would serve with pan fried/sauteed asparagus, fried caramelized Brussels sprouts with garlic and pepper and/or baked squash with wine, with a large, crispy-crunchy three-leaf lettuce salad.



1 sale or bargain chicken, washed and dried.


1 cup white drinking wine, 1/2 cup water

Spices: BOT, 1 tbsp herbs de provence, 1 tsp ea. onion and garlic powders, black and white peppers.


Place chicken, breast side up, in baking dish/pan, sprinkle inside with spice mixture. Rub EVOO-FCP over chicken and rub spice mixture evenly over chicken.  Add wine and water, bake for 350 for 1- 1 1/2 hours until thigh juices run clear.


 Baked Winter Squash with Asparagus and Wine


1-2 Winter Squash (Acorn, Butternut or Crookneck), halved and seeded

1 bunch Asparagus, bottom shaved instead of broken off if large.

1 cup either vegetable stock or water

1 cup white wine

Spices: 1/2 – 1 tsp ea. Ginger, Thyme, black pepper, cinnamon, paprika and 1/4 tsp nutmeg.


1.     Crosshatch the squash, carefully pour 1/2 wine over crosshatch marks and place 2 asparagus spears in each center, drizzle with EVOO, rubbing it in the crosshatch marks.  Arrange extra asparagus between the squash halves.

2.     Mix the spices and sprinkle over each half. Pour wine and water in bottom of baking pan.

3.     Bake at 350 for an hour or until fork or knife enters and removes easily from thickest part  of squash.

4.   If served as a side dish, serve 1/4 of the side of squash and 3-4 asparagus spears. If served as a main dish, serve 1/2 of the side of squash and 4-8 asparagus spears.  Will serve 8-side dishes or 4-main dishes.



white spinach

White Spinach Salad

1 package or bunch Spinach

1 small bulb Jicama

1 small onion or 1/2 large

1 bulb fennel


Slice or use mandolin on jicama, onion and fennel bulb. Toss with spinach and serve with any dressing you choose.


Browned Fennel and Potato

Prepare and bake 30 minutes before frying steak to ensure everything is done at the same time.

1 large fennel bulb or 2 small ones

1 large russet potato or 2 small ones, don’t peel! All the minerals and vitamins are there!

Olive Oil, any flavor or plain

Spices: Garlic Pepper, ground fennel, mint

Chunk vegetables, toss in olive oil and garlic pepper, sprinkle mint and ground fennel as well. Place in baking dish, bake at 425 for 45 minutes



Low-Carb Green Bean Casserole

Ah, what would the holidays be without the ubiquitous Green Bean casserole?  Each food company, national chef and home cook has their own version of this holiday treat.  There are as many recipes available as there are opinions! They range from a simple three-point simple, 3-can recipe to a 30-step recipe  that entails rare and hard to find ingredients, that require difficult culinary steps that must be carefully tended after.

During my childhood, my mother was of the ‘three can’ method of making Green Bean Casserole: one can of cream of mushroom soup, one can green beans, one can french fried onions.  Add dashes of soy sauce, worcester, mix well, pour in a 13×9 pan and bake at 350 for 35 minutes. Pure bliss!  It was also pure sodium, preservatives and additives.

My recipe falls somewhere in the middle.  The ingredients are simple, easily found in your grocery store but there are a few steps you must follow.  These, too, are easily and simple to follow.

Here is the simple recipe as found in the Ultimate Simple Healthy Fresh Cookbook and the original ecookbook “Simple, Healthy, Fresh 1.0″:

1 bag frozen cut, french or whole green beans.

2 cups homemade cream of mushroom sauce/soup or 2 cans low-sodium cream of mushroom soup (add 2 tbsp Marsala wine for a more sophisticated taste)

2 tbsp low-sodium soy sauce

1 tbsp worcester sauce

Spices: 1 tsp thyme, 1 tsp black pepper

Mix green beans and cream of mushroom soup, thyme togther. Place in sprayed or greased baking pan. Top with crispy onions.

Bake at 350 for 20-30 minutes.

Now, the cream of mushroom soup or sauce is a recipe in and of itself.

Start a roux of either cornstarch or flour, 1 tbsp for each tbsp of a fat (either EVOO-FCP, unsalted butter or plain vegetable oil).  Each tbsp of flour & oil will go with 1 cup of liquid. For a creamier, full-fat soup, use full fat milk, half and half or heavy cream-though watch the heat as the dairy will burn. For a more clear soup or sauce that is lower fat and lower carb, I use stock–either chicken or beef.  For this recipe, I use a low-sodium beef stock, plus a few tbsp marsala or deep red wine.  This adds depth and character to the finished product.

After the roux is fully cooked, whisk in the beef stock until roux is thoroughly dissolved. Add the Thyme and pepper and turn heat to low, to keep warm.

Meanwhile, in a separate pan, add 2 tbsp unsalted butter, 2 tbsp EVOO-FCP and 1-2 diced or pressed garlic cloves.  While butter is melting, slice 2 pounds fresh mixed mushrooms (or whatever is on sale at your grocery store) and add to the pan.  You may need to add more fat, as mushrooms soak it in. Add fresh cracked pepper, Herbs de Provence and/or thyme. For a more adult flavor and continuity to the recipe, add a few tbsp Marsala/red wine.  When wilted, add to the cream soup you just made.  Let simmer for a few minutes, to let flavors meld.


Instead of preservative-filled crispy fried onions, make your own!  Thinly slice one large onion (or use one of those machines to julienne). Put a few tbsp vegetable (or other healthy oil for high heat) in a pan and add the onions over low to medium heat and let caramelize to a crispy finish. Divide into 3/4 and 1/4.

If using full, fresh green beans, rinse and top/tail before starting recipe. If using canned green beans (shame on you), rinse thoroughly to get rid of all the sodium and additives.  Frozen green beans are a great substitute for fresh! They are flash cooked to keep color and crispness then frozen right after. Rinse to get rid of excess frost, place in bowl.

Now to mix, add two cups of the homemade cream of mushroom sauce, 2-3 cups green beans, 3/4 of the fried onions, with 2 tsp thyme, dash pepper, the low-sodium and worcester sauce. Mix thoroughly and place in a 8×8, 13×9 or whatever pan you have.  Spread evenly and put the last 1/4 fried onion over the top.

Bake at 350 for 20-30 minutes.

By Brick ONeil

Author, Researcher, Writer: . Called 'a prolific writer' since 2001, work includes Blogging, Copywriting, Spreadsheets, Research, Proposals, Articles in the fields of real estate, dating, health, fitness, disease, disability, technology and food.

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