Thursday, March 15, 2012

I've Moved!

I have moved my blog/site!

My new address is

Come on Over!

Friday, March 2, 2012

Scotch Eggs (Or Amazing Bundles of Protein)

Scotch Eggs and Sauteed Spinach

Do you ever see, read, or hear something several times in a row and think, OK - someone is telling me something I need to know?! That's what happened with this recipe. My friend, Sandy Kinney over at CrossfitWV recently posted this recipe and then I read it on another blog a few days ago. Then I received a new cookbook in the mail this week, called "Well Fed" by Melissa Joulwan and there they were again! I was convinced I needed to try them.

Eggs are the perfect protein. On the biological value scale they rate a score of 100, which means that 100% of the protein in eggs is absorbed and used by the body. Eggs also contain all of the essential amino acids our bodies need.

Ok - on to the recipe. Yesterday I hardboiled some eggs to have on hand ( I usually keep a half dozen in the fridge to grab and go). I also had some sausage on hand from Little Brown Cow Dairy in Monroe County. If you are using prepared sausage instead of buying ground pork and adding the spices, make sure it is free of MSG. In that case, you only need 2 ingredients - sausage and eggs. I used a little less than a pound of sausage and 6 peeled, hard boiled eggs.


Flatten a portion of sausage in your hands. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is completely covered. Place sausage covered eggs on a parchment lined baking sheet. Bake at 375 degress for 25 minutes. Increase the temperature to 400 degrees and bake an additional 5-10 minutes until they are golden brown.

Thursday, February 23, 2012

Green Smoothie (my version)

Green drinks and smoothies are all the rage right now. Yes, they are a great way to get your veggies, but beware if you are loading them with a lot of fruit and not eating any protein or fat with them. Fruit can spike your blood sugar (not good) if eaten alone, and consuming too many high sugar fruits will not bode well in the short term (think sugar high, then sugar low) or the long term (excess sugar gets stored as FAT).
Every meal that we consume should have protein, healthy fat, and plenty of vegetables so I decided to come up with my own version of the green smooothie that would satisfy these requirements. Remember - this is to MY taste. Yours might be different but I certainly won't hold it against you! Adjust to your liking but avoid the high sugar fruits like bananas, mangoes, melons or pineapple.

Lisa's Green Smoothie

  • 1/3 cup full fat coconut milk

  • 1 scoop vanilla whey protein powder

  • 1/2 cup strawberries

  • big handful of spinach

  • tablespoon almond butter

  • ice and water to desired thickness/consistency

There you go! This smoothie will give you approximately 25g protein, 24g healthy fat, 12g carbohyrates plus fiber, vitamins and antioxidants. Give it a try!

Friday, February 17, 2012

March Class Dates

The sides are the star for the month of March! Yes, we love our protein, but vegetables don't have to be boring. A large part of the vitamins, minerals and antioxidants our bodies need come from vegetables AND they are loaded with fiber (no grains required!)

In addition to cooking up some amazing food, participants will also learn the basics of nutrition including:

  • eating the proper amounts of macronutrients (protein, fats and carbohydrates

  • how to keep your blood sugar under control

  • eating to reduce inflammation

  • inding healthy and filling "convenience" foods

  • stocking your pantry with the right staples

Emily Bennington cooking up a storm at the Holiday Cooking Class!

Choose from 2 dates: Sunday, March 11 or Tuesday, March 20. Classes are held at Fergusons kitchen and bath showroom from 6-9pm. Cost to attend is $65. Email me at to reserve a spot.

Tuesday, January 31, 2012

Roasted Brussels Sprouts with Grapes

Straight from the oven at my holiday cooking class

Brussels sprouts are appearing in a lot of recipes lately. They've been around a long time, and I have to admit that I had never tried one until a couple of years ago. I can't say I was blown away by them, but this recipe changed everything! All I can say is,"Wow!" You have to make these as soon as possible.

Brussels sprouts are members of the cancer-fighting cruciferous family of vegetables. They are an excellent source of vitamin C, vitamin A and vitamin K, and contain manganese and fiber.


3-4 cups brussels sprouts

2 cups red grapes

2 T fresh sage, chopped

olive oil


sea salt

Preheat oven to 450 degrees. Cut off Brussels sprouts stems, remove any dirty/outer leaves then quarter. Toss all ingredients together. Cover sheet pan with foil. Roast for 20-25 minutes until tender and carmelized, stirring halfway through.

Monday, January 23, 2012

Get the Most Bang for Your Nutrition Buck

Cooking Class

Sunday, February 12

Due to an overwhelming response to the class on January 26 ,

I've added another date for this class.

At this power-packed class you will learn how to "get the most bang for your buck," when it comes to nutrition. If you are going to spend the money to eat healthy, then make sure you are making the right choices!

Join me on Sunday, February 12, 2012 from 6-9pm and learn how to plan, purchase and prepare delicious, healthy foods that are loaded with vital nutrients. The foods we prepare will be devoid of wheat, grains, refined sugars, and "bad" fats. Unlike many healthy recipes, these meals taste great and will leave you feeling satiated. When you consume nutrient dense foods, you will not only get more for your money ... you'll also reduce cravings and enjoy a more balanced energy level.

By attending this class you will learn:

  • Basic nutrition principles

  • The proper ingredients to have on hand at all times

  • How to decifer food labels

  • The foods that are loaded with vitamins, minerals, antioxidants and omega-3's

  • The proper combination of foods that will turn your body into a fat-burning machine

  • Breakfast, lunch and dinner recipes

Each participant will receive a notebook with healthy recipes and nutrition information.The class will take place at Ferguson Enterprises showroom kitchen, 160 Spring Street. The cost per person is $65 and is limited to 15 people. You can register by emailing me at

Monday, January 16, 2012

Prosciutto Wrapped Mini Frittata Muffins

Here's an amazing recipe that we made at my last cooking/nutrition class. These little muffins pack a nutritional punch with eggs, coconut oil and spinach just to name a few ingredients. It's all wrapped up in proscuitto which, in my opinion, makes anything taste better!

This recipe makes 12 muffins. If mushrooms aren't your fancy, you can substitute another vegetable such as bell peppers.


  • 4 T fat (butter or coconut oil)

  • 1/2 medium onion, chopped

  • 3 cloves minced garlic

  • 1/2 lb mushrooms, thinly sliced

  • 1-2 cups fresh spinach (or you can use frozen)

  • 8 eggs

  • 1/4 cup whole fat Greek yogurt, coconut milk or heavy cream

  • 2 T coconut flour

  • 1 cup cherry tomatoes

  • 5 oz proscuitto (you can also use ham)

Preheat oven to 350 degrees. Saute' onion and garlic over medium heat in 1-2 T fat. Add in mushrooms and saute' a few more minutes. Remove from pan and transfer to a plate to cool. Meanwhile add the spinach to the pan and saute' until wilted.

Beat eggs with yogurt, milk, or cream and flour. Add veggies into the egg mixture.

Brush muffin tins with remaining coconut oil, melted. Make sure to brush bottom and sides. Line each tin with proscuitto, covering bottom and sides completely. Spoon in batter and top with cherry tomatoes. Bake approximately 20 minutes, turning tray at halfway point.