BY ANN CIPPERLY
OPINION —
When Hillary Bazemore White became passionate about healthy eating, she assembled quick and easy recipes in an e-cookbook to help other moms prepare nutritious meals for their children. Hillary and her husband, Dr. Evan White, who shares an interest in healthy eating and is the owner of Compass Chiropractic in downtown Opelika, have four young children and have created a plan for eating healthy and staying active with their family.
Hillary’s e-cookbook, “10 in 30 Fast Family Meals to Love,” contains 10 healthy meals that her children like that can be prepared in under 30 minutes. Since it is an e-book, moms can have the recipes in their phones when they are grocery shopping for ingredients.
Hillary and Evan both grew up in Opelika. While Hillary’s mother didn’t enjoy cooking much, her grandmother, Annie Merle Bazemore, had a love of cooking and influenced her.
“She was a traditional southern cook who made everything from scratch,” Hillary said. “I would watch her cook and make biscuits. She would add a little of this and that. The way she used cooking to care for her family inspired me. I was drawn to it.
“When my grandfather Bazemore had Parkinsons and dementia, I would go to their house and help my grandmother care for him,” she added. “The Lord placed in me a heart for that, and it was one of the reasons I decided to go into nursing.”
When Hillary was 16 years old, she watched the Food Network to learn kitchen skills and different methods of cooking. By the time she was 17, she was cooking dinner for her family most nights. Her mother, Joy Bazemore, worked full time as preschool minister at at First Baptist Church in Opelika for years.
Joy has also written books, including “Living Your Joy Out Loud,” a Bible study book, and “It is Easier than Cheese-Its,” a book about amusing sayings from south Texas where her mother lived. Joy used the sayings in spiritual lessons.
Hillary attended Auburn University and then transferred to nursing school at Southern Union. After graduating, she worked for two years at East Alabama Medical Center and four years at a hospital system in Georgia.
The Whites moved to Georgia in order for Evan to attended chiropractic school. When he graduated, they moved to Boulder, Colorado, where he opened his chiropractic office. Hillary worked at his office and began writing a food blog. When her father, Dr. David Bazemore, became ill with dementia, they moved back to Opelika to help her mom.
“Our life is rich here,” said Hillary. “Opelika is the sweetest community. Our kids get to know my mother and Evan’s parents, Dorenda and Bill White, and love them.”
Their four children are Wells, 10; Emmy, 8; Sadie, 4; and Landry, 6 months.
At their charming home, Hillary enjoys having a garden with plenty of fresh vegetables for cooking. She was inspired to garden by her Grandmother Bazemore, who enjoyed growing flowers.
One of the reasons Hillary is passionate about food is that in her early 20s she was sick, and doctors could not figure why.
“We wondered if it was something I was eating that made me sick,” she said. “I discovered that I had an intolerance to wheat. That started us on a journey of finding out what food can do to make you healthy or unhealthy.
“We used food to heal my body,” she added. “We slowly removed foods and replaced them with more nutrient dense foods. We made sure we had plenty of protein, vegetables and fruits. The Lord used food as medicine for me. I had an autoimmune condition that I didn’t struggle with anymore and did not have any more stomach aches.”
When people want to start eating healthier, Hillary tells them instead of taking away things they love, add foods that are nutritious.
“Maybe add an apple,” she said. “I know it sounds silly to eat an apple every day for a snack, but then after a while, you may want to eat the apple instead of a bag of chips.
“Instead of trying to revamp your meals, just add a vegetable to your meals. I tell people to focus on additions in the beginning. Then you are adding nutrients without feeling you are being deprived.”
Hillary said she feels that often when someone tries to change their diet, they will revamp everything they eat, which is just not sustainable.
“It is too hard,” she said. “If you slowly add something nutritious every week, you will find a month later that you are eating healthier.
“As you are adding other things and making better choices, two things happen. One, you find you don’t want the other as much, and two, you feel more motivated to start eliminating some things. Be gracious with yourself if you mess up and don’t give up.”
When her children come home from school, Hillary gives them healthy snacks. She has a small refrigerator stocked with apples, oranges and applesauce for the children. Hillary will also have healthy bars that have less sugar and low sodium Chomp’s beef and turkey jerky that is made with a quality meat. Other healthy snacks include raw nuts, raisins and grass-fed cheese sticks.
Hillary started their children eating vegetables at an early age. She introduced vegetables in their diet first for a while, and then added fruits. She believes it trains their palate to have less sugar. She begins with steamed and pureed vegetables. Later, the children get fruits and applesauce that are sweeter. Her children were older before being introduced to wheat or almond butter and sunflower butter.
She suggests Googling to find which vegetables and fruits have more pesticides that are bad for our bodies. Look for the top dirty dozen with the most pesticides and for the clean dozen. If you can’t find a certain fruit in organic, then pick another fruit.
Hillary makes smoothies every morning for her family, which is a good way for children to eat vegetables and fruits. She starts her children on smoothies when they are about 10 months old. For those who say they don’t like to eat breakfast, a smoothie is ideal, as they can drink nutrients.
The Whites believe in sitting around the table for as many dinners as possible and talking to their children about their day.
“You will be surprised what they start talking about,” said Hillary. “It is our time together with our kids, and we know this time is going to happen every day.”
On Sundays, Hillary makes menus for the week, and on Mondays she grocery shops. Sometimes she prepares enough dinner to have for lunch the next day. She suggests if moms don’t enjoy cooking, to double recipes to have enough for two nights. It is also good to double a recipe if children have afterschool activities the next day. That way a meal is waiting to be heated instead of starting from scratch.
Hillary often hears from moms that they want to cook healthy for their children, but they don’t like cooking. For quick meals, she suggests sheet pan and one pot meals. Crockpot meals are also good for busy mothers.
While Hillary uses chickpea pastas, she will also roast chickpeas to serve on salads. She simply rinses the chickpeas and dries them. She tosses the chickpeas in olive oil with spices and then roasts them in the oven at 400 degrees for 10 to 20 minutes.
Hillary’s e-cookbook has ten meals that are kid friendly and healthy that can be made quickly. Since the recipes can be on cell phones, they are always handy in the kitchen and while at the beach. She is sharing four recipes from her cookbook, along with other favorite dishes that her children enjoy.
“I know watching my grandmother in the kitchen made me curious about food,” Hillary said. “I know she was really good at showing her love through meals. Most of our family gatherings evolved around her creating a meal for us. As a young person, I see now that it was appealing to me to be able to show people I love them by creating a warm meal for them.
“I think people show creativity in different ways, and for some reason the Lord placed in me creativity through food,” she said. “I am grateful for that now because I have a lot of people to cook for every day.”
Hillary’s e-cookbook, “10 in 30 Fast Family Meals to Love,” is costs $5 and can be ordered on Instagram @healthy.with.hillary or by emailing Hillary@compasschiropractic.net.
ONE POT HAMBURGER PASTA
From Hillary’s “10 in 30 Fast Family Meals to Love”
A healthy remake of the boxed family favorite!
2 tsp. olive oil
1 medium onion, diced
2 garlic cloves, minced
1 lb. grass fed beef
1 tsp. sea salt
½ tsp. black pepper
1 tsp. paprika
1 tsp. oregano
1 can organic diced tomatoes
3 cups vegetable broth
12 oz. chickpea pasta
1 cup shredded grass fed cheese
Heat a large pot over medium heat. Add 2 tsp. olive oil. Add onion and cook, stirring occasionally, until tender — about 5 minutes. Add garlic, stir and cook 1 minute. Add spices, stir and cook 1 minute.
Add ground beef to pot and cook, crumbling meat as it cooks, until no longer pink. If there is excess grease, drain meat mixture in a colander and then return to pot.
Add tomatoes and broth to pot. Stir. Add broth to pot, stir. Cook for however long the pasta package says- usually 5 to 19 minutes.
Stir occasionally to prevent pasta from sticking to the bottom.
When done, add cheese to pot, stir and remove pot from heat. Let sit 5 minutes before serving.
BEEF TACOS WITH FRESH CORN SALSA
From Hillary’s “10 in 30 Fast Family Meals to Love”
1 lb. grass fed ground beef
1 tsp. each chili, garlic, onion and cumin powders
1 tsp. salt
½ tsp. black pepper
Corn Salsa:
4 ears fresh corn
1/4 cup small diced red bell pepper
1 Tbsp. minced jalapeño
Juice of ½ lime
1 tsp. olive oil
1 tsp. honey
Salt and pepper
1-2 cups shredded cheddar cheese
2 large avocados, sliced
8 tortillas
Heat a large skillet over medium heat. Add 1 tsp. olive oil. Add ground beef and cook, crumbling meat as you cook, until no longer pink. Drain in a colander and return to pan. Add spices, salt and pepper and stir.
Combine corn salsa ingredients in a medium bowl. Corn, pepper, jalapeño, lime, oil, honey, salt and pepper.
Heat tortillas and top each one with beef, cheese, corn salsa and avocado slices.
HARVEST HASH
From Hillary’s “10 in 30 Fast Family Meals to Love”
2 medium sweet potatoes
2 tsp. olive oil
Salt to taste
1 tsp. coconut oil
1 lb. breakfast sausage
1 small onion, small diced
1 large red apple, diced
½ tsp. cinnamon
3 cups kale or spinach, chopped
2 large avocados, diced
Heat oven to 425 degrees. Peel and dice potatoes. Add to a parchment lined baking sheet. Toss with 2 tsp. olive oil. Spread into one layer and sprinkle with salt. Bake 25 to 30 minutes.
Meanwhile, heat a large skillet over medium heat. Add 1 tsp. coconut oil. Add sausage and cook until no longer pink, breaking up sausage as it cooks. Drain in a colander and set aside.
In the same skillet, add 1 tsp. coconut oil. Add diced onion and cook 5 minutes. Add apples. Cook 5 minutes more, stirring as needed. Add cinnamon and stir. Add kale or spinach and cook, stirring, until wilted. Add sausage back to skillet. Stir. Add cooked potatoes to skillet. Stir. Divide hash evenly among four bowls and top with avocado.
COBB SALADS
From Hillary’s “10 in 30 Fast Family Meals to Love”
6 slices uncured bacon
1 lb. boneless, skinless chicken breast
4 eggs
4 ears fresh corn
1 pint cherry tomatoes
2 large avocados
8 cups spring mix lettuce
Honey Mustard Dressing:
1/3 cup honey
1 tsp. olive oil
2 Tbsp. Dijon mustard
3 Tbsp. whole grain mustard
1/4 tsp. garlic powder
1/4 tsp. salt
Combine all dressing ingredients in a small blow. Set aside.
Place eggs in a medium size pot. Cover with water. Bring to a boil then reduce heat to a simmer. Cook 10 minutes. Remove from heat, drain and rinse with cold water.
Meanwhile, Heat a large skillet over medium heat. Cook bacon, flipping to prevent burning, until completely cooked. Remove to a paper towel lined plate. Pour excess bacon grease from pan into a glass bowl, leaving 2 tsp. grease in pan.
Sprinkle chicken breasts with salt and pepper. Add to greased skillet.
Cook 4-8 minutes per side depending on thickness of breasts. Set aside.
Remove corn from cobbs using a knife. Cut tomatoes in half. Dice avocados, peel boiled eggs and halve them. Slice chicken. Crumble bacon
Place lettuce in four separate bowls or large plates. Divide toppings among plates. Top with desired amount of dressing and enjoy!
SUMMER VEGETABLE PASTA
1 Tbsp. olive oil
½ small yellow onion, diced
1 small zucchini, diced
1 orange bell pepper, diced
3 ears fresh corn, kernels removed
4 cups chopped fresh spinach
12 oz. gluten free chickpea pasta
3 Tbsp. grass fed butter
2 Tbsp. gluten free flour
1 cup grass fed whole milk
1 – 1 ½ cups shredded grass fed cheddar
Heat a large skillet over medium heat. Add 1 Tbsp. olive oil. Add onion. Sauté for 3 to 5 minutes until tender. Add zucchini, pepper and corn. Sauté 5 minutes.
Meanwhile, heat a large pot of boiling water and cook pasta according to package directions.
Add spinach to vegetable mixture. Cook until wilted. Sprinkle veggies with salt and pepper. Stir and set aside.
in a separate large skillet, melt butter over medium heat. Add flour and whisk to combine. Cook 1 minute, stirring. Add milk. Whisk. Cook 3 to 4 minutes, stirring, until the mixture thickens. Add cheese and stir until melted. Add cooked pasta and veggies to cheese sauce. Stir. Serve.
GLUTEN FREE CHOCOLATE CHIP COOKIES
½ cup grass fed butter, softened
3/4 cup coconut sugar (or light brown sugar)
1 tsp. vanilla
1 egg
2 1/4 cups blanched almond flour
½ tsp. baking soda
½ tsp. sea salt
1 cup Enjoy Life mini chocolate chips
Heat oven to 350 degrees. Line a baking sheet with parchment paper
Add butter and sugar to mixer bowl. Mix with an electric mixer until creamed together. Add egg and vanilla. Mix until creamy. Scrape down sides and mix again.
Add salt, baking soda and flour to bowl. Mix just until incorporated. Stir in chocolate chips with a spatula.
Using a one inch cookies scoop, scoop cookies on to baking sheet. Gently flatten each cookie a little with your fingers. Bake 9 to 10 minutes until lightly browned.
CHEESY CRUSTLESS VEGGIE QUICHE
1 medium onion, diced
2 cloves garlic, minced
1 tsp. black pepper
1 tsp. seasoning salt or plain salt
½ large red bell pepper, diced
1 ½- 2 cups chopped fresh broccoli florets
½ cup grated carrot
8 eggs
½ cup shredded grass fed cheddar cheese
Heat a cast iron skillet over medium heat. Add onion, sauté 5 minutes. Add garlic, black pepper and seasoning salt. Stir and cook 1 minute. Add broccoli, red pepper and carrot. Stir. Sauté 10 minutes, stirring occasionally to prevent burning.
Whisk eggs in a large bowl. Set aside.
Coat an 11×7 glass pan with cooking spray. Add cooked vegetables to pan. Pour eggs over vegetables. Top with cheese.
Bake at 375 degrees for 30 minutes. Serves 4 to 6.
BREAKFAST SMOOTHIE
½ large cucumber, cut into large pieces (water, fiber, vitamins k and c)
1 cup broccoli florets (vitamin K, C, folic acid. 2.6 g protein)
½ large avocado (good fats and makes it creamy)
1 large apple, diced (fiber, vitamins A, C. makes it sweet)
2 large or 3 small kale leaves, stems removed and discarded (good source vitamin A,K,C and manganese)
2 cups frozen fruit of choice (we love mixed berries, or mixed fruit like strawberries, mango and peaches)- makes it sweet, adds fiber and vitamins
2 cups water
Place all in a high speed blender and blend.
KALE AND CABBAGE SALAD
3 bunches organic kale, de-stemmed and torn into bite sized pieces
1/4 head red cabbage, thinly sliced
1 cup pumpkin seeds
½ cup dried cranberries
Dressing:
½ cup raw cashews
3/4 cup water
1 lemon, juiced
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
Himalayan salt
Add kale, cabbage, pumpkin seeds and cranberries to a large bowl.
Add dressing ingredients to a high speed blender and blend until smooth. Pour over kale mixture and toss together.
GLUTEN FREE PEACH CRUMBLE
6 medium peaches, peeled and sliced
3 Tbsp. brown sugar or coconut sugar
½ tsp. cinnamon
1 tsp. arrowroot or tapioca flour
1 tsp. fresh squeezed lemon juice
dash of salt
Crumble Topping:
6 Tbsp. grass fed butter
1 cup almond flour
½ cup brown sugar or coconut sugar
1 Tbsp. cinnamon
Preheat oven to 400 degrees. Combine crumble toppings in a bowl using a fork until the mixture resembles small peas. Put in refrigerator.
Heat a medium pot over medium heat. Add peaches and sugar. Stir and cook until sugar dissolves. Add cinnamon. Cook 5 to 10 minutes until peaches are soft. Add lemon juice, flour and salt. Stir and cook 1 minute. Pour into a greased 8×8 pan.
Top peaches with crumble mixture. Bake for 15 to 18 minutes until browned on top.
Serve topped with vanilla ice cream or whipped cream.
TUNA BACON CAKES
15 oz. wild canned tuna in water, drained and flaked
2 slices bacon, diced
1/4 medium onion, diced
2 Tbsp. fresh minced garlic or 2 tsp. garlic powder
2 Tbsp. Dijon mustard
1/4 tsp. red pepper
1 Tbsp. coconut flour
1 egg, whisked
sea salt and pepper to taste (use the salt sparingly)
Heat a large cast iron skillet over medium heat. Add bacon. Cook until crisp. Spoon bacon onto a paper towel covered plate to drain.
Add onions to pan. Cook until tender — approximately 5 to 10 minutes. Add garlic. Cook 1 minute. Remove from heat
Combine all ingredients in a large bowl using a fork or your hands. Form into 8 patties
Cook patties in the leftover bacon grease in your skillet over medium heat. Cook 5 minutes per side. Serve with homemade guacamole.
GLUTEN FREE BLUEBERRY MUFFINS
4 Tbsp. grass fed butter, melted
1 tsp. vanilla
3 eggs
1/3 cup organic maple syrup
1 cup blanched almond flour
½ cup tapioca flour
2 Tbsp. coconut flour
1 tsp. baking powder
½ tsp. salt
1 cup organic blueberries
Whisk together butter, vanilla, eggs and syrup in a large bowl. Add flours, baking powder and salt to bowl. Stir into wet ingredients with a silicone spoon. Add blueberries and gently stir them in so you don’t break them.
Line a muffin tin with parchment paper cups. Scoop batter into cups so the cups are 2/3 full.
Bake at 350 degrees for 15 to 18 minutes. Test doneness by inserting a toothpick into a muffin. Makes 12 to 15 muffins.