Monday, May 21, 2018

Garlic Lemon Shrimp with Zoodles!

Once again Google saves the day!  The decision on what to make for dinner?  What's in the fridge?     Shrimp.

So with a bag of raw shrimp, one zucchini, one lemon, three tablespoons of minced garlic, leftover vegetable broth, salt/pepper, red pepper flakes and butter I created this!  And man was it good.

My inspiration came from EZPZmeals on you tube.  Random find. No I'm not endorsing her. I'm just sharing what my idea came from.  If you can stand her voice, give it a watch.  Other wise follow my directions below as this dish is super easy to make.


1-1 1/2 lbs raw shrimp, any size but I used Medium which became small in the dish
1 lemon, medium in size
1 large zucchini, cut into noodles. (you probably could use two if  you like more zoodles)
3 tablespoons of minced garlic (I used the stuff in the jar but fresh would have been better flavor)
2 -3 tablespoons of butter. I guessed how much I used because it was all I had left.
red pepper flakes to your liking but for sure put at least a dash or two in.  More if  you like it hot.
A few dashes of Italian seasoning (since I didn't have any fresh herbs)

I didn't have the fresh herbs and Parmasean Cheese but I wish I did.  It would have set the dish off perfectly with flavor.  And of course who wouldn't love some crusty bread to sop up the juice!  (I used a GF bagel I had, LOL)

I heated up a saute pan and started melting the butter.  Added the Garlic, red pepper flakes and italian seasoning right away.  About a minute until the butter is melted almost, add the shrimp and let it start to cook.  

Almost immediately I zested the lemon over the pan.  Then I squeezed all the juice of the lemon  and stirred.  The shrimp started turning pink so I adjusted the heat slightly. 

Next I added the vegetable broth.  You could  use seafood or chicken even.  But Veggie is what I had.  Only needed about 1/4 cup.  I think I used too much, which was more like 1/2 cup.  

By this time a few minutes had passed and the shrimp was almost done so I added the Zoodles, mixed well and covered it to steam the noodles.

A few minutes later I added a bit of salt and pepper, opened a bottle of wine and we enjoyed dinner!! Super easy.  Took about 20 minutes not counting the time to make the zoodles, which I did with a Julianne peeler from pampered chef.  

LOOK HOW FANCY!!

If you like my posts please let me know with a comment.  I will be posting another elimination diet video update soon. This journey has been so great and I am happy to share so others can benefit also!  I may even start of group for support.  Follow me on Instagram  @svwz1323


Tuesday, May 15, 2018

Chicken Thighs with Artichokes, Lemon and Potoatos

After a day that start at 4:30 am the last thing I want to do is come home and cook.  I'm sure this is the case for most of us.

I am always amazed at the internet and how easy it is to search the names of two ingredients and find a recipe to make.

I had some fresh chicken thighs and a jar of artichoke hearts and this is what I made.   And let me just tell you the flavor is Amazing!!


https://www.cleaneatingmag.com/recipes/chicken-artichoke-baby-potato-roast-with-greek-herbs-lemon

Of course I altered it slightly and didn't really follow the measurements, but it came out perfect.  Super easy, only about an hour total time from prep to eating.  And the best part, only a handful of dirty dishes.


I added the potatoes for the husband, but I could also see this dish served over pasta.  I made sure to include all the juice from the jar of artichokes so it made a nice sauce.


I went liberal on the red pepper flakes for a zing and left out the feta cheese.



Ingredients

  • Olive oil cooking spray
  • 4 bone-in, skinless chicken thighs (about 1⁄ lb total)
  • 1 large lemon
  • 4 cloves garlic
  • 1 8-oz box frozen artichoke hearts, thawed and drained
  • 1 1/4 lb baby red, white or yellow potatoes, scrubbed and quartered (about 12)
  • 2 tbsp finely chopped fresh oregano leaves
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/8 tsp red pepper flakes
  • Pinch fresh ground black pepper
  • 1/3 cup crumbled feta cheese, room temperature

Preparation

  1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. Using paper towels, pat chicken dry. Zest half of lemon and cut remaining half into wedges. Using tongs, in a large bowl, toss chicken with lemon zest, lemon wedges, garlic, artichokes, potatoes, oregano, oil, salt, pepper flakes and black pepper until well coated. Spread chicken and vegetables onto a large baking sheet or baking dish.
  2. Roast for about 45 minutes, turning chicken and vegetables halfway, until potatoes are tender and an internal thermometer inserted into center of chicken thigh reaches 165°F. Remove and discard lemon wedges. Divide chicken and vegetables between serving plates and sprinkle with cheese.



  • Serving Size: 1 chicken thigh and 3/4 cup vegetables
  • Calories: 396
  • Carbohydrate Content: 31 g
  • Cholesterol Content: 149 mg
  • Fat Content: 15 g
  • Fiber Content: 4 g
  • Protein Content: 33 g
  • Saturated Fat Content: 5 g
  • Sodium Content: 500 mg
  • Sugar Content: 1 g
  • Polyunsaturated Fat Content: 2 g

  • Monday, May 14, 2018

    Elimination Diet Journey - The first big test

    September 30th, 2017

    After starting the Elimination Diet I was faced with my first public affair.  A baby shower none the less with all its goodies and sweet things. (Hosted my my baker niece Sweet Kristina Van Wagnen)

     The first video is before the shower started.  I needed something to hold me accountable.


    The second video is how I did.



    Keep coming back to watch this journey unfold and to get more information on recipes, meals, functional medicine and more.  Follow me on Instagram! @svwz1323

    Saturday, March 31, 2018

    Elimination Diet - Day 6 - Body Detox that you have to push through

    Looking back at these videos helps me reflect on where I was. It also keeps me centered on where I'm going.  Being centered in your purpose is a constant battle.  Some days I find myself winning. Other days it feels like a never ending loss. 

    This current day I've hit a plateau.   I keep trying to realign with the elimination protocol but to no avail.  What I found is support at home is essential. Without it, you are fighting against a external world that may as well be in the comfort of your own home also.  You have no safe haven, no escape, no place where you feel comfortable. Over time the lack of support chips away at the very core of your being and makes your daily battle nearly impossible one to win.

    But you have to keep fighting.

    I come back to these videos to help. And I hope by sharing them, someone will find them helpful in their own battle.

    The lesson of Day 6 is even when it gets bad, keep pushing through.  Toxins are all around us. They are in the air we breath, the food we eat, the water we drink.  The medications we take, the relationships we keep.  This was a low point of my journey, I'll be honest.  But I stuck with it and it didn't last long.  So keep pushing, don't give up.   


    Wednesday, February 28, 2018

    Elimination Diet Day 3

    So after a couple days of my program, failure at it's finest.  But also how I dealt with it.

    Sugar addiction is a real thing.  Addiction to our standard American diet is a real thing.  Addiction period is real.  It's not a will power thing, it's not that I'm weak or lazy, or that I just need to exercise more and eat less.  It's a real chemical reaction in my body, backed by science evidence that shows what happens to our systems when we eat sugar, refined carbohydrate loaded foods that spike our insulin and other compounds in our body that make it near impossible to just quit.

    I approached this journey with an attitude that I'm battling an addiction.  I'm no different then an alcoholic.  I need professional help as well as surrounding myself with like minded people who will support me.  I needed to remove myself from places of temptation, similar to an alcoholic not going to a bar, I stopped going out to eat.  I asked my family to not bring trigger foods into the home during this time, such as bread or pasta.  Like an alcoholic's home, you don't bring over a six pack for dinner, don't bring me bread, cake or cookies.

    I enlisted health care professionals like the Cleveland Clinic Functional Medicine Department and utilized kinesiology and acupuncture/pressure to help curb my cravings and keep my body in balance.

    I committed to 8 weeks, not a lifetime.

    What I'm finding out after the 8 weeks is life changing.  Keep watching to see my progress.  My goal on a grander scale is to start the sugar addicts anonymous (SAA) group in this area and maybe develop it into a real program that can help others.  Through social media, blogs like this, online support and other ways maybe I can  help others with my journey.

    First, I have to overcome my own addiction.

    Avocado Bagel with Grilled Chicken

    Whoever thinks eating well is hard has never really applied the Principles. 
    A little impromptu breakfast today.  Millet Bagel toasted and topped with my avocado spread, topped with grilled chicken.   This was so filling I didn't really want to eat lunch!! (which was amazing bone broth veggie soup with mung bean noodles)

    My avocado spread is one avocado, a squirt of hot sauce (I like to use Siracha), pepper and garlic salt.  No garlic salt? I use regular salt. (sea salt or Himalaya)   If I have it I'll mix in my cashew spread which mimics sour cream.  I put it in a mug and mix it up until its smooth with a few avocado chunks. I didn't have an egg to top it off with protein so I used my left over grilled chicken breast.  Super yummy, super filling, super sustained nutrition.  A nice balance of fat, carbs and protein.

    Millet bagel ingredients are Organic Millet Flour, Baking Powder, Filtered Water, Sea Salt. 
    I get them frozen at the Oberlin Market, this amazing little organic shop downtown Oberlin, OH.  If you've not been go check it out.
    https://www.yelp.com/biz/the-oberlin-market-oberlin

    Thursday, February 22, 2018

    Chia Seed Pudding

    I would love to take credit for some of this but I can't.  I can only take credit on trying things, fine tuning it to my liking and then re-sharing it with all of you.

    This treat was inspired by BRIGID TITGEMEIER, MS, RDN, LD.  You can learn more about her at  https://beingbrigid.com/

    I participated in a free 4 week reset she hosted called the Healthyselfreset and during the 4 weeks she provided meal plans that were in compliance with the elimination program for the most part.   Although I couldn't participate in the program as strict as I would have liked to, I did participate in many of the meals she provided. 

    This was one of my favorites for breakfast or a refreshing snack, packed with fat!  32grams per serving.

    Ingredients

    for the pudding
    1 can full fat coconut cream/milk
    2 Tbsp collagen protein powder
    2 cups unsweetened nut milk (I used almond milk)
    1/2 cup chia seeds
    1/2 tsp vanilla extract

    for the topping
    1 cup frozen berries (I used blackberries I had frozen fresh from the summer)
    little splash of water
    1/4 teas orange zest
    1/4 teas vanilla extract
    arrow root if needed

    (Brigid's recipe has for topping, 1 cup frozen berries, 1/2 cup unsweentened nut milk and 1/2 water. Blend in blender until smooth)


    In a medium size bowl, add the chia seeds, coconut cream/milk, collagen, nut milk and vanilla extract.  Whisk together well and place bowl in refrigerator for at least 1 hour.  For best results let it sit overnight.  Also be sure to whisk well. The collagen tends to get clumpy when first wet.

    For the topping, place berries in small sauce pan and begin to heat on med/low  until berries are thawed and bubbling, add water if needed and a splash of vanilla extract, let simmer to thicken.  If needed add a teas of arrow root to thicken.  Add orange zest and mix well.  Let cool completely.

    Put equal amounts of pudding into mason jars and top with berries.  Enjoy immediately or over the next couple days.