Cheesy Paprika Garden Casserole and Finding Local Produce in South Carolina

This is my second contributing post for Whole Lifestyle Nutrition! I share about how I've found locally grown food, plus one of my latest recipes; Cheesy Paprika Garden Casserole.

"My newest seasonal recipe creation is my Cheesy Paprika Garden Casserole. I think you’ll really like it. It’s got a lot of the crowd pleasing tastes and textures of a classic potato casserole, but has a much more sophisticated flavor due to the addition of smoked paprika. 

It uses white potatoes, sweet potatoes, and spinach. I love one dish meals so I threw in a pound of ground beef, and of course some bacon. Bacon makes everything better.

Then all of these ingredients are bound together with a creamy sour cream and cheese based sauce. Since there’s no canned “cream of artificial ingredient” soup in the recipe, it’s suitable for a grain-free and gluten-free diet. Not to mention those of us who are trying to avoid processed foods!"

To read the rest of my post and view the recipe, head on over to Whole Lifestyle Nutrition by clicking below!

South Carolina Farm Share Boxes and Cheese Paprika Garden Casserole Recipe 

{This recipe is linked up at Wheat-Free Wednesday, Pennywise Platter Thursday, and Gluten-Free Fridays.}

Apple Sausage Breakfast Bake

When I was pregnant with my son I was on a high protein/low carb diet. Naturally I ate a lot of eggs. (I am so happy to know that eggs are good for you!) One day, tired of the ordinary fried eggs or quick omelets I was eating, I searched online for an egg bake that was not laden with carbs like potatoes or bread. Finding nothing, I thought to myself, Why not use apples? So I created my own breakfast bake that has been a big hit wherever I've served it. The sausage, cinnamon, and apples kind of remind me of french toast, breakfast sausage, and sautéed apples all mixed together. Its perfect for a fancy brunch, or can be made for a convenient family breakfast by baking in advance and then refrigerating or freezing serving size portions to reheat in the morning. This recipe serves at least 12, but it is easy to make only half a recipe for a small family. I usually end up making it for a brunch style supper then we eat the leftovers for breakfast the following mornings.

If you've been following my blog you know I'm a big breakfast person and I'm passionate about families starting their days on good quality breakfast dishes as versus sugary breakfast cereals and bars made of highly processed grains. This Apple Sausage Breakfast Bake has become another great addition to my healthy breakfast recipe list. It leaves me feeling full all morning with each serving supplying a whopping 18 grams of protein (calculated when prepared with homemade turkey sausage.)  (To see more of my healthy breakfast recipes go to my recipe index).

Apple Sausage Breakfast Bake

1 lb bulk turkey breakfast sausage, homemade turkey sausage, or bulk pork sausage*

1 medium onion, chopped

2 green apples, peeled, cored, and chopped (about 1 1/2 cups)

2 tablespoons whole cane sugar, real maple syrup, or regular sugar**

1 teaspoon cinnamon

2 cups shredded cheddar cheese

1 cup milk
1/4 cup all-purpose flour
1 teaspoon baking powder

1 1/2 teaspoons salt

1/2 teaspoon pepper

12 eggs

Brown sausage of choice with onions. If using turkey sausage you may need to add a tablespoon or two of a healthy fat to the pan (like butter, olive oil, or coconut oil). Pork sausage may need to be drained of excess fat. 

In a medium sized bowl toss the apples with sugar and cinnamon. In a greased 9x13 inch baking pan layer the sausage and onions, apples, and cheese. Wisk milk, flour, baking powder, salt, and pepper in a large mixing bowl. Add the eggs and mix well. Slowly poor egg mixture over the other ingredients. 

Bake at 350 degrees for 30-35 minutes or until puffy and set in the center.

*I've been doing more research on pork and some studies show that pork can be bad for you if not prepared by traditional/old fashioned curing or smoking methods (sometimes labeled as "uncured"). Stay tuned for my complete post on the topic of pork.

**Can be omitted if you are diabetic or trying to avoid sugar altogether, although the subtle sweetness really does add. I have not tried using Stevia, but I imagine it would work fine.

Preparation time: 25 minutes. Bake time: 35 minutes. Servings: 12.

This recipe can be cut in half and baked in a small pan like an 8x8, or 9 inch pie plate. The bake time is about the same.

Note: To be completely Nourishing Traditions approved use unbleached flour and a natural sweetener.

Search terms:

Low carb egg bake

Egg bake for a crowd

Nourishing Traditions egg bake
Healthy breakfast egg bake casserole

Velveeta-Free Rotel Cheese Dip

Snack foods for parties and potlucks often end up being sweet treats with no nutritional value. So whenever there is an opportunity to bring snacks to an event, I like to choose something savory. I always want to make healthy recipes taste good, so I was pleased when this new recipe I developed was a big hit at several recent get-together. Processed cheese like Velveeta is so unhealthy, being made with hydrogenated (trans) fat and lots of preservatives and artificial ingredients.  (In my post on dairy I talk more about why hydrogenated fat is so bad for you). So I wanted to make a version of this popular dip that contained only healthy ingredients. My Velveeta-Free Rotel Cheese Dip is rich in protein and calcium, and can be a guilt-free high protein/low carb snack if served with fresh veggie dippers. If served with vegetables this dip is also Nourishing Traditions approved.

Velveeta-Free Rotel Cheese Dip

1/2 to 1 pound ground beef or turkey*
1 medium onion, chopped
2 teaspoons garlic salt, divided, plus additional to taste, or 4 cloves minced fresh garlic plus 1 1/2 teaspoons salt**
2 teaspoons cumin
1 large or 2 small fresh banana peppers, diced, or one 8 oz. can green chilies
1 can diced tomatoes and green chilies, regular or mild according to preference
2 8 oz. packages cream cheese
1 1/2 cups shredded cheddar cheese, or mexican blend

Tortilla chips or assorted vegetables for serving (baby carrots, celery sticks, green pepper strips, etc.)

*If using turkey use fresh as versus frozen meat for the best texture and flavor. Add 1 tablespoon olive oil to the skillet if using turkey.

**If using only half a pound of ground meat, cut the salt in half.

Place meat in a 4 quart pot. Turn the heat to medium. Break up the ground meat with a spoon or stiff spatula. Add the onions. Sprinkle the garlic salt over the meat, or stir in the salt and minced garlic if using. Add the banana pepper, if using. Cook and stir until meat is no longer pink. Drain excess fat, if necessary. Stir in green chilies, if using, diced tomatoes and green chilies, and cumin. Bring to a boil then add the cream cheese, breaking up a bit with a spoon. Reduce heat to low. Heat, stirring occasionally until cream cheese is melted, about 7 minutes. Stir in the cheddar cheese. Serve hot. 

This dip is also great served in a small crock pot set on warm.

Serve with chips or veggies.

Preparation time: 5  minutes. Cook time: 20 minutes. Servings: 10-15. 

Search terms:

Healthy rotel cheese dip

Mexican cheese dip with cream cheese

Healthy nacho dip with ground beef / turkey / hamburger