"Dr. Akkary and Akkary Surgery Center have supported Theresa Hill and her cookbooks for several years. Her passion and loving encouragement toward health and wellness is inspirational to Dr. Akkary. This passion and her first cookbook, Treenie's Beginning, was the start of their work relationship. Theresa has been active at Akkary Surgery Center as a nutritionist teaching diet classes to Dr. Akkary's patients since late 2015. Her style of teaching and experience with cooking creatively has inspired patients to branch out and learn new ways to incorporate herbs, greens, and other healthy presentations to their family tables. In addition to her expanding cookbook collection, Theresa has a growing nutrition business, Eat Well. Patients and community residence come to her for guidance toward fresh ideas and flavorful recipes to spice up their kitchen and life's relationship with food. She makes appearances throughout North Central WV, sharing her experience and knowledge as a chef, a writer, and a nutritionist. These qualities and accomplishments are just a few reasons why Dr. Akkary and Akkary Surgery Center support Theresa and all of her flourishing aspirations." (Dr. Akkary and all the staff at Akkary Surgery Center)
"Theresa is a fantastic cook! She prepares nutritious meals for our family of four every week. Everything is very flavorful and very real. Nothing processed or artificial coming from her. From the fruit salad and bean dips to the marinades and frittatas she makes, we couldn't be happier with the balanced, healthy meals she prepares. She can take just about anything and make it taste good. And the kids love it too! We can't wait to see what she comes up with next!" (Caroline G. Labritz, DDS)
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Read an Excerpt
By Theresa Hill
AuthorHouseCopyright © 2016 Theresa Hill
All rights reserved.
Artichoke and Asparagus Panzanella
4-5 slices of day-old bread, cubed
1 c black pitted olives, drained/rinsed
2 cloves garlic, minced
8-grape tomatoes, halved
1 bunch fresh asparagus, cut into thirds
6 Spanish, green olives, drained/rinsed
8-oz of frozen/thawed artichokes or canned, drained
Pecorino or Parmesan to top
Vinaigrette ingredients: 1 lemon zested and juiced, tsp. Dijon mustard, 1 c fresh parsley, tsp. dried basil, salt, pepper, ¼ c olive or grapeseed oil and 2 Tbsp. cider vinegar. (can be made in blender or whisked together in a bowl)
I love to use leftover, homemade bread for this dish but any type will work; toasted Ezekiel bread works great!
Preheat oven to 425. On a silicone or parchment line baking sheet, place artichokes, asparagus and minced garlic on sheet; drizzle with olive oil, salt and pepper and roast for 20 minutes or until tender but still firm. Remove and allow to cool. In large serving bowl, place cubed bread and all remaining ingredients. Top with the Vinaigrette and toss well to combine. Before serving add the shaved or grated cheese, if using.
Cooked, cooled cubed chicken can be added to this to make a main meal and increase protein.
Artichoke and Olive Tapenade
9 oz. box frozen artichokes, thawed, chopped
1 whole tomato, chopped
½ tsp. each dried parsley, basil, oregano
half of lemon or lime, zested & juiced
¼ c green olives, drained
¼ c green and black olives
Tbsp. minced chives, optional
pinch salt, pepper
Place all ingredients in bowl and toss well to combine. Cover and refrigerate for 30 minutes to marry flavors. Taste and readjust if needed.
* Serve on grilled piece of gluten-free bread
* Serve on top of freshly grilled or baked tilapia or any fish
* Serve on top of dark greens or in a lettuce cup
* Served in endive leaves! My favorite!
* Serve with whole-grain chips, crackers or fresh cut vegetables
From my Flatbread Focaccia recipe in this book, there are 3-other options for using up the dough from 1-recipe. So it's an economical and effective option. This is the first of many:
Avocado Cream and Flatbread Salad
1-flatbread, grilled and cooled
Mixed greens (spinach, arugula, collard)
Goat Cheese, to crumble on top
Avocado Cream: 1 avocado, peeled and seed removed, ½ lemon zested & juiced, ½ c Greek plain yogurt, salt, pepper, 1-c fresh parsley
In food processor, make the avocado cream until smooth consistency. Spread over cooled flatbread, top with any type or various types of dark leafy greens, slices of tomato and top with crumbled goat cheese (or Feta can be substituted).
Cooked, cooled chicken or turkey may be added, as well as white beans.
Warm Black Rice & Lentil Salad
1 garlic clove, minced
1 c black rice, cooked
1 c fresh parsley, minced
1 c sugar snap peas, chopped
1 celery stalk, chopped
1 c cherry tomatoes, halved
½ c carrot, minced
1 c sprouted lentil trio, cooked
1 c fresh broccoli flowerets, chopped
½ c chicken broth
½ sm. Onion, minced
Vinaigrette: tsp. ground coriander, salt, pepper, ½ tsp. cumin, 1 ¼ tsp. dried basil & oregano, ¼ tsp. chili powder, ¼ c feta cheese crumbles, zest & juice of 1-lemon, 1-Tbsp. vinegar, 1-tsp. honey, ½ c oil
Sauté the minced garlic, onion and carrot in 2-Tbsp olive oil and ½ c chicken broth over medium heat until soft, tender and moisture evaporates. Add cooked rice, lentils, all vegetables to a large mixing bowl. Add the cooked garlic, onion, vinaigrette, minced parsley and stir well to coat and combine.
* Any vegetables can be used
* Great as a filler for collard leaf, quesadilla or pita wraps
* Best served warm, but can be served cold or room temp
(makes about 1-quart jar)
2 c Blueberries (fresh)
1 Tbsp. red wine vinegar
2 Tbsp. Greek yogurt – plain
3 sprig mint
Pinch of dry oregano
¼ - ½ c canola oil
Zest & Juice of 2-limes & 1 lemon
2 Tbsp. honey
2 chive sprigs - fresh
2 spring basil & parsley - fresh
salt & pepper to taste
¼ c water
Use blender to combine all ingredients thoroughly. Refrigerate for up to 3-days.
The benefits of homemade bone broth are unbelievable; it contains collagen, minerals, vitamins, anti-oxidants; the list goes on. I would encourage you to check online for additional information. Its uses are varied as well; soups, stews, sauces, or sip it hot. It's great for using up leftover veggies and economizes the purchasing of whole poultry.
3" piece ginger root
5-8 Bella mushrooms
3 celery stalk
2 small tomatoes
3 garlic cloves
Carcass of cooked & cooled chicken or turkey
Spices: 2-bay leaves, 2-sprigs rosemary, 3-sprigs thyme, zest and juice of 1-lemon, 2-tbsp tomato paste, salt/pepper, tsp. dried oregano, basil, and fennel seed
* Fresh fennel bulb can also be added
* 5 Radish can also be added
* Dried herbs can be used in place of fresh (start with tsp of each)
* Can be made spicy by adding cayenne
* Veggies can be halved, garlic left whole. Due to the long cooking time, size is irrelevant as they are going to break completely down and be discarded at the end
Cook, cool and remove all flesh from a whole chicken or turkey. Place carcass into a large stock pot. Add all veggies and spices. Cover with cold water and 2-cup ice. Be sure the bones/veggies are completely submerged. Bring to boil, reduce heat to low and simmer for a minimum of 12 hours and up to 24.
Strain out all items with a large sieve – discard. Let the broth cool completely before refrigerating or freezing. Keeps in fridge for 10 days. Freezer for 6-months.
This is one of my husbands and my daughter's, favorite Saturday morning treats. This is also another great use for the Focaccia Flatbread recipe, but store-bought whole-grain mini-pizza dough can be used.
I made the dough for individual use – 8" or less.
Marinara or Pizza Sauce
3-eggs (1-per person)
1-c fresh chopped parsley or basil, optional
Parmesan or Pecorino Cheese
6 Slices Prosciutto or leftover Chicken
Preheat oven to 425. Stoneware works best for this. Place the stone in the oven, while preheating to get it hot. Roll out dough to desired size and place on heated baking sheet. Spread small amount of marinara, leaving a 1" border to prevent run-off. Place the slices of prosciutto, leaving a space in the center for the egg. Crack egg into a bowl first (to ensure it doesn't break). Pour into center of ham and bake 25-30 minutes until dough is light brown and egg is set. Remove and top with cheese and parsley.
Fresh spinach can be added under the prosciutto. Serve immediately.
1 lb. Brussels sprouts, halved
¾ c purple cabbage
1 c fresh parsley
¼ c white balsamic vinegar
6 fresh thyme sprigs
1 carrot, rough chopped
2 celery stalks, rough chopped
1 c dried cranberries
1 orange, zested & juiced
4 Tbsp. extra virgin olive oil
4-slices of prosciutto OR 5-slices of genoa salami, optional
In food processor, add the cabbage, carrot, celery, halved Brussels, parsley and leaves from thyme sprigs. Pulse until confetti consistency. Transfer to large mixing bowl; add the orange zest, juice and dried cranberries, toss to combine. In a large sauté pan over medium-high heat, add the oil. and cook, stirring occasionally. Add the balsamic vinegar, salt and pepper. Continue to cook until tender and cranberries are plump.
* Toast thin slices of whole-grain crostini, top with a few pieces of chopped salami and a spoon of the Brussels mixture and serve as an appetizer
* It can be served warm or room temp as a salad. Lightly bake the salami OR prosciutto. Break into pieces over the top of the salad and serve
* Instead of bread, it can be served in endive leaves, lettuce or collard leaf wraps. The cured meat can be added or omitted
* It can be served as a cold salad from the start and not cooked at all
Brussels Sprouts Salad
1 lb. Fresh Brussels sprouts
2 celery stalk
4-5 Epazote leaves (see note)
2 tsp. red wine vinegar
2 Tbsp. dried parsley
Salt and pepper to taste
2 Green onion – optional
1 lemon – zested & juiced
¾ c canola oil, grapeseed or olive oil
1 Tbsp. dried oregano
Wash, dry and trim ends of Brussels sprouts. Halve and place in food processor. Process until confetti consistency and place in large bowl. Roughly chop the radish, celery and if using, green onion and Epazote leaves. Process and add to bowl. Add all remaining ingredients and stir well to combine.
Refrigerate for 30 minutes for flavors to fully develop. Stir well before serving, taste and readjust if necessary. Fresh herbs make this dish even more delicious and refreshing. Fresh herb measurements are as follows: Parsley ½ c – ¾ c. Oregano ½ c
NOTE: Epazote is a fresh herb used in Latin cooking for reducing the effect of flatulence. It is very mild in flavor. I use it when cooking or making bean salsas as well.
Butternut Squash Soup
1-peeled, seeded and chopped butternut squash
1-leek (see note)
1 celery stalk, chopped
1 carrot, chopped
1 sweet potato, chopped
1-box chicken or vegetable stock
Seasonings: Tsp. Cinnamon, ½ tsp. Cayenne pepper, salt, pepper, tsp. Coriander (optional), tsp. Dried sage, 2-Tbsp. parsley, 2-Tbsp. basil and 2-bay leaves
In a heavy Dutch-oven style pot, drizzle small amount of Olive oil. Add all the chopped veggies and sauté until tender. Add seasonings and continue cooking until soft. Cover with stock and/or water. Stir to completely combine. Cover and cook over medium heat until soft enough to puree.
Puree options:Remove Bay leaves prior to blending. Hand-held immersion blender, food processor or traditional blender. if using a traditional blender, be sure to cover the lid with a towel and hold firmly to ensure the hot liquid does not escape.
* I start with a small amount of seasonings and readjust after it's purred.
Toasted pumpkin seeds
Tbsp. plain Greek yogurt
Diced green apple
* Leeks must be cleaned properly or they are very gritty. Do not use the dark green part. Slice thin the base and place in a small bowl with cold water. Use fingers to separate. Let sit for a few minutes. The grit will fall to bottom of bowl. Fish out leeks with fingers and add to sauté. Onion may be substituted.
* Do not peel the sweet potato. This soup will be pureed and the skin adds extra nutrients.
* Fennel cubed is a great addition or substitute for celery. It has a better flavor and is great for digestion. Save the green fern tops in a baggie and add to salads or meatballs for additional flavor. Can also be used to make tea. Just place some fennels greens in a cup, top with hot water, cover and steep for 5-minutes. Remove greens prior to drinking. Great for an upset tummy.
By far and large, the MOST requested recipe I get is my bean dip. It is probably the most versatile, or at least runs a close second to Quinoa pesto. This is a great alternate to regular hummus.
Cannellini Bean Dip
15 oz. can cannellini beans, rinsed & drained
1-lemon, zested & juiced
Salt and pepper to taste
¼ c Olive, grapeseed or canola oil
1 garlic clove
1 c fresh parsley
½ tsp. dried oregano and basil
Place all ingredients in a food processor. Blend until smooth consistency. Scrape side, blend again if needed. Remove to covered container and refrigerate for at least 30 minutes prior to service.
Serving options: Any fresh veggies (endive leaves, celery, fennel, peppers, carrot), whole-grain or gluten-free crackers, bagel chips, pita crisps, multi-grain or blue-corn Tostitos
* Can be topped with crumbled bacon as well.
* 2 tbsp. of tahini can be added to make into hummus.
* A variety of beans are an option, with the exception of dark colored beans (red or black). These tend to give a poor end appearance.
* This is also great used as a spread for sandwiches or wraps in place of mayo
* Garlic is optional
Chicken and Black Bean Soup
Any leftover chicken breast or thighs (no skin),
cut into chunks
2 celery stalks, chopped
1 garlic clove, minced
1 – can black beans, drained/rinsed
1 onion, chopped
1 bell pepper, chopped
1-box low-sodium chicken broth
Seasonings: tsp. cumin, bay leaf, tbsp. dried oregano, salt/pepper, ½ tsp. paprika, hot pepper seeds to taste
In Dutch oven or large pan, over medium-high heat, add 2-Tbsp. olive oil. Sauté all veggies until tender. Stirring occasionally. Add beans, chicken and all seasonings. Add enough broth to cover. Heat through. Taste and readjust if necessary.
I always have leftover chicken or turkey. I cook with it so much that I usually buy the whole carcass; it's more economical and I can use the bones to make homemade stock and freeze. This was a very quick meal to use up leftovers.
To increase nutrients, just before serving, add handful of chopped dark leafy greens (spinach, collard or Swiss chard). Cooked quinoa or brown rice can be added also; if using however, add the grain to the bowl, then top with the soup. I do not store any grain in the soup, it swells too much and becomes flavorless.
3 chicken breasts, skinless, cubed
½ c – 1 c dark red kidney beans, drained & rinsed
15 oz. can diced tomatoes
1 c brown rice (or Quinoa)
2 celery stalk, diced
1 c chicken broth
Seasonings:4 fresh basil leaves chopped, 2 handfuls fresh parsley chopped, salt/pepper, hot pepper flakes, 1 bay leaf
1 small onion, diced
2 Tbsp. tomato paste
½ c red wine
1 carrot, diced
1 garlic clove, minced
1 sm. Head of collard greens, chopped
Cook rice or quinoa first and let cool. In large sauté pan, add 2-Tbsp. olive oil and sauté chicken until golden brown. Add chopped onion, carrot, celery and garlic. Season w/salt, pepper, bay leaf and hot pepper flakes if using. Add tomato paste, diced tomatoes, wine and broth. Stir to combine. Cover and simmer for 20 minutes. If it gets too thick, thin out with water to desired consistency. Just before serving, add the chopped collard greens and beans and let warm through.
Serve over quinoa or brown rice, top with chopped herbs, tbsp. Greek yogurt and/or parmesan cheese.
Chicken-Zucchini Quinoa Poppers
1 lb. ground chicken
2 Tbsp. fresh chives, minced
4-sprigs fresh thyme, minced
½ c cooked, cooled quinoa
2 c grated zucchini
¼ c fresh parsley, minced
* Cook's note: After zucchini is grated, be sure to squeeze out excess water. A ricer can be used if available.
Preheat oven 400. Mix altogether by hand and form mini-sized meatballs. Place poppers on a sil-pat or parchment lined baking sheet and bake for 25 minutes. Let cool slightly prior to serving.
Serving options: Fresh, raw salsa, homemade guacamole or my herb-yogurt feta dip!
Chicken Waldorf Salad
2 green apples cored & chopped
½ c shredded or cubed cooked chicken
1/3 c chopped cucumber
½ c chopped fresh fennel (celery can be
½ c chopped walnuts
½ c grapes, halved
1/3 c chopped red or green onion
2 heaping tbsp. of Greek yogurt
½ of an orange or lemon zested & juiced
Salt, pepper, tbsp. dried
1 heaping tbsp. of Mayo
Tsp or so of extra virgin olive oil
Tsp. of Agave or Tbsp. of Honey
Place all ingredients in a bowl. Add seasonings; stir well to combine. Cover and refrigerate for at least 30-minutes before serving. Toss again and taste for adjustments if necessary.
* Remove skin from chicken and season with anise seeds, coriander, salt and pepper before cooking. Cool completely before adding to salad
* Any apples and any citrus can be used
* If using fresh parsley, use 1 c chopped
* If using the fresh fennel, add ¼ c chopped fern leaves
My good friend Debbie Stevenski, gave me the idea for this recipe. She had a version of this recipe that I tweaked to make it my own. I've learned so much from her; she's as passionate, if not, more so than I am about Health and Wellness. I'm very thankful for her willingness to share her wisdom.
Cranberry and Pomegranate Dip
1 pkg. fresh cranberries
1 c pomegranate juice
Orange, zested & juiced
4 oz. Greek, plain yogurt
½ c red wine, optional
½ c sugar
4 oz. mascarpone cheese
½ tsp. cinnamon
In a medium size sauce pan, add cranberries, pomegranate juice, wine, orange zest and juice and stir to combine. Bring to a boil, stirring occasionally. Reduce heat to low. Once cranberries start to pop, taste for desired sweetness. Turn off and allow to cool. Add the cheese, yogurt and cinnamon and blend w/ handheld immersion to a smooth consistency.
I like to serve this with toasted whole-grain pita cut into triangles. This is a lighter, healthier option to make during the holidays and the color just pops!
Creamy Broccoli Salad
½ lb. fresh broccoli heads
1/3 c dried cranberries
1 celery stalk
1 granny smith apple
¼ c walnuts
Dressing: ½ c mayo, ¾ c plain, non-fat Greek yogurt, 2 Tbsp. olive oil, 1-tsp each of dried parsley and basil, ¼ tsp. dried thyme, 1/8 tsp. each of cinnamon and nutmeg, salt and pepper
Rough chop all the veggies, apple and walnuts; place into large mixing bowl. Zest and juice half of lemon into bowl and add cranberries.
In a separate bowl, mix the dressing. Add to salad and stir well to combine. Let refrigerate for flavors to combine. Taste and readjust if necessary.
Excerpted from Petite Plates by Theresa Hill. Copyright © 2016 Theresa Hill. Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Artichoke and Asparagus Panzanella, 2,
Artichoke and Olive Tapenade, 3,
Avocado Cream and Flatbread Salad, 4,
Warm Black Rice & Lentil Salad, 5,
Blueberry Vinaigrette, 6,
Bone Broth!, 7,
Breakfast Pizza, 8,
Brussels Bruschetta, 9,
Brussels Sprouts Salad, 10,
Butternut Squash Soup, 11,
Cannellini Bean Dip, 12,
Chicken and Black Bean Soup, 13,
Chicken Minestrone, 14,
Chicken-Zucchini Quinoa Poppers, 15,
Chicken Waldorf Salad, 16,
Cranberry and Pomegranate Dip, 17,
Creamy Broccoli Salad, 18,
Easter Bread, 20,
Egg Salad, 21,
Eggplant Bruschetta, 22,
Goat Cheese Dip, 24,
Grape leaves Stuffed with Quinoa Pesto, 26,
Grapefruit, Fennel and Herb Salad, 27,
Greek Quinoa, 28,
Herbed Feta and Greek Yogurt Dip, 29,
Hot & Spicy Taco Soup Shooters!, 30,
Italian Salsa, 31,
Leek & Fennel Soup, 32,
Mushroom and Greens Frittata, 33,
Pea Pesto, 34,
Poppy Seed Vinaigrette, 35,
Pumpkin Soup, 36,
Purple Passion, 37,
Quinoa Pesto, 38,
Raspberry Vinaigrette, 39,
Roasted Pepper Dip, 40,
Tomato Basil Soup, 41,
Turkey Waldorf Loaf, 42,
Yogurt Coleslaw, 43,
Artichoke & Olive Sauté, 45,
BBQ Cauliflower, 46,
Broccoli Sauté, 47,
Carrot and Sweet Potato Puree, 49,
Cauliflower Puree, 50,
Creamy Turkey Sausage Sauté, 51,
Focaccia Flatbread, 52,
Fruit Bruschetta, 53,
Healthy Hash, 54,
Sneaky Turkey Sauté, 55,
Beef Mini-Sliders w/Mushrooms & Onions, 58,
Bison Chili, 59,
Cashew Chicken Wrap, 60,
Chicken "pizziaola" meatballs, 61,
Creamy, Quick Marinara, 62,
Kale Torta!, 63,
Orecchiette and Anchovies, 64,
Pistachio Crusted Chicken, 65,
Quinoa Boats, 66,
Roasted Red Pepper Quinoa, 67,
Spaghetti Squash, 68,
Sweet Potato Risotto, 69,
Turkey Sliders with Mushroom Kale Pesto, 70,
Tuscan White Bean Pizza, 71,
Chocolate "Tricky" Brownies, 73,
Chocolate Honey Pie, 74,
Citrus Bundt Cake, 75,
Energy Bars, 76,
Rosemary Olive Oil Cake, 77,