Gabrielle Tenney, Savvy & Well

Butternut Squash Sausage Hash

Serves 2

1 tbsp Chili Flakes

1 Garlic Clove, chopped fine

4 leaves Kale, chopped


2 cups Butternut Squash

1 cup Pork Sausage

1 tbsp Olive Oil

½ Onion, chopped

1 tbsp Maple Syrup

2 tbsps Parsley

1 s&w Seasoning Packet

2 Eggs

*Prepare the squash- Turn oven onto 350 F. Peel the squash, cut into nickel-size pieces. Season with olive oil, salt and pepper and place on a sheet pan. Roast for 15-20 minutes or until browned and cooked through.

Cook the sausage- Place a pan over medium-high heat. Add sausage and break apart. When cooked remove from pan and set aside.

Cook the onion and kale- Add a drizzle of olive oil, onion, chili flake and kale to pan and saute for 2 minutes.  Then add the butternut squash and toss. Season with honey, parsley, salt and pepper. While it finishes warming up fry the eggs.

Fry the egg- in a small egg pan over medium high heat, add a drizzle of olive oil and crack both eggs. Cook until desired doneness.

Assemble- Serve topped with fried egg.

For more recipes, visit http://www.savvyandwell.com/


Tammy Brawley, owner of The Green Kitchen

World of Grains

World of Grains Salad ingredients:

1 cup red long-grain rice

1 cup orzo



Olive oil

1/2 cup finely chopped and seeded peeled cucumber

1/2 cup finely chopped green onion

1/2 cup finely chopped peeled carrot

1/2 cup fresh parsley leaves, chopped

1/2 cup finely chopped Kalamata olives


5 tablespoons olive oil

1/4 cup fresh lemon juice

1 tablespoon freshly grated lemon peel

1 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 teaspoon sugar

Cook the rice and orzo each in separate saucepans in salted water according to package directions, adding 1 teaspoon oil to the rice. Drain and add both grains to a large bowl. Cool.

Stir in the chopped vegetables and olives into the cooled grains and stir until well mixed.

In a jar with a tight fitting lid, add all the dressing ingredients.

Cover and shake until well mixed. Pour over the grains and toss until well mixed. Can be made ahead.  Cover and refrigerate up to 24 hours. Let salad stand at room temperature 2 hours before serving. Makes 8 cups.

For more recipes, please visit http://greenkitchenrichmond.com/




Fresh Ginger

Detox Island Green Smoothie




Health Nut Smoothie





Whey Protein

Health Nut Smoothie





Whey Protein


Chef K, author of Phat Taste! Little Fat!

Italian Chicken, Seared Zucchini, & Wild Mushroom Orzo

Italian Chicken ingredients:

Serves 6

1 tsp garlic salt

1 cup Dry Marsala Wine

6 Baby Bella Mushrooms, cleaned, stemmed and thinly sliced3 Tablespoons Capers + 1

1 tsp Garlic Salt

6 thin Chicken Breast Cutlets

Flour for Coating Chicken Breasts

1 Tablespoon Olive Oil

3 Garlic Cloves, finely chopped

¼ cup Fat Free Non Dairy Creamer

2 Tablespoons Unsalted Butter

1 Tablespoon Flour

6 lemon wedges

Coat each chicken breast lightly with flour, set aside. Heat large skillet to medium high. Add 1 Tablespoon olive oil and chopped garlic, sauté for approximately 1 minute. Place chicken breasts into skillet. Cook approximately 2 minutes on each side. Lightly salt one side with garlic salt while cooking. Remove chicken from skillet and set aside.

Decrease skillet heat to medium, add Marsala to skillet and cook to reduce to half. Add mushrooms, capers, and caper liquid. Whisk in chicken broth, non dairy creamer, butter and 1 Tablespoon flour, continuing to whisk and cook 2 minutes more. Return chicken to skillet, reduce heat to low, cover and simmer chicken for 10-15 minutes or when internal temperature of chicken reaches 180 degrees. Remove from heat and serve with lemon wedges over your favorite pasta (cooked to package directions).

Seared Zucchini ingredients:

Serves 4-6

2 medium zucchini, stems removed

1 Tbsp Olive Oil

2 cloves garlic, chopped

Sea Salt to taste

Slice zucchini lengthwise into 1/8 inch strips. Heat a large skillet over medium high heat, add olive oil. When skillet is hot, add zucchini strips and sear until slightly golden brown and softened, flip to other side and sear again until light golden brown, approximately 5 minutes total. Add chopped garlic and cook another 2 minutes. Remove from heat and salt to taste. Serve immediately and enjoy.

Wild Mushroom Orzo ingredients:

4 cups Orzo, cooked to package directions except use Chicken Broth in place of Water

1 Tablespoon Liquid Butter

2 Cloves Garlic, chopped

2 ounces Baby Bella Mushrooms, stems removed and sliced

2 ounces Shitake Mushrooms, stems removed and sliced

¼ cup Chicken Broth

1 Tablespoon Olive Oil

1 Teaspoon Garlic Salt

In Medium Saucepan on Medium heat, sauté garlic in Liquid Butter for 30 seconds. Add sliced mushrooms and sauté for 3-5 minutes more adding ¼ cup Chicken Broth while cooking Remove from heat. Add mushroom mixture to prepared Orzo. Drizzle Mixture with Olive Oil, add Garlic Salt and mix thoroughly. Serve immediately.

For more recipes, visit https://www.facebook.com/chefkssoupersalads/


Kadi Spruill, owner of Costum Cakery Kadi Bake

Dish: Lemon Cake

Lemon Cake ingredients:

1⁄2 lb unsalted butter, room temperature
2 1⁄2 cups granulated sugar, divided
4 large eggs, room temperature
1 tbsp lemon zest grated
3 cups whole wheat flour
1⁄2 teaspoon baking powder

1⁄2 teaspoon baking soda

1 teaspoon kosher salt

6-10 drops of Young Living Lemon Vitality Essential Oil3⁄4 cup whole milk, room temperature

1 teaspoon vanilla extract

    Preheat oven to 350°F.
    Grease and flour pans, lining the bottom with parchment paper, if desired.
    Cream, using paddle attachment, butter and 2 C granulated sugar in bowl of    
    electric mixer until light and fluffy, approximately 5 minutes.
    With mixer on medium speed, add eggs, 1 at a time, and the lemon zest.
    Sift together flour, baking powder, baking soda and salt into a bowl.

In another bowl, combine lemon essential oil, buttermilk and vanilla.    Alternately add flour and milk mixtures to batter, beginning and ending with flour mixture.    Divide batter evenly between pans, smoothing the tops.    Bake 45 minutes- 1 hour, until tester comes out clean.    Cool Cake completely until desired temp.

Mixed Berry Compote ingredients:

Your choice of berries-
I will be using

1 cup Raspberries

1 cup Blackberries
1 cup Strawberries
1 cup Blueberries

1/4 cup agave nectar

Top desserts as desired.

Coconut Whipped Cream ingredients:

Coconut Whipped Cream
1 can coconut milk (Do not shake can, scoop top fat off of coconut water)

1 tsp cream of tartar

Whip coconut fat and cream of tartar until fluffy. Top desserts as desired.

A Balanced Plate

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