lunch

Buffalo Shrimp Salad

July 25, 2017
0 Reviews
Serves 2-3
Prep time
10m
Cook Time
5m

Between March and June of this year I completed two Whole 30s. While I love how I feel when cutting out processed foods, by day 30 I’m just a wee bit resentful of all the food prep and cooking required. So in order to survive a Whole 30, one needs to come up with fast and easy options…that still taste good! Enter Buffalo Shrimp Salad.

This recipe was born out of the need to have a healthy lunch when I had limited groceries and no prepped meals waiting in the fridge. I almost always have a bag of frozen shrimp in the freezer as they are quick to defrost and can be the base for yummy stir fries, curries, and pad thai. And I almost always have a big jar of Frank’s Original Red Hot in the fridge…does that stuff ever go bad?

I found it to be a satisfying lunch and made it again for dinner the next week with the addition of quinoa in the bowl to make it a little more substantial. My husband gave it two thumbs up.

If you like spicy, give it a try!

 

Buffalo Shrimp Salad

Ingredients

  • 1 lb frozen shrimp (ideally peeled and deveined to make it quick!)
  • 1/8 tsp EACH of onion powder and garlic powder
  • 1 tsp paprika
  • 2 tbsp ghee, butter, or cooking oil of choice (optional)
  • 1/2 c Frank’s Original Red Hot (not buffalo “wing” sauce)
  • 1 head of romaine, chopped (or 4 cups of favourite salad greens)
  • 2 medium carrots, chopped or shredded
  • 2 stalks of celery, chopped
  • optional: other salad toppings like cucumber, tomato, or green onion
  • optional: Whole 30 Ranch Dressing (pictured)
  • optional: blue cheese dressing or crumbled blue cheese

Method

  1. Defrost shrimp and/or clean and peel. Pat dry and toss with onion powder, garlic powder, and paprika.
  2. Heat large skillet with oil if using, then toss in shrimp when hot. Cook shrimp approximately 2 minutes per side, shaking the pan often.
  3. Add the hot sauce to the skillet and stir to coat the shrimp. Cook for 2 minutes more to ensure shrimp are cooked through and the sauce thickens a bit.
  4. Assemble salad bowls with greens and veggies. Top with shrimp. Drizzle with dressing if using.
  5. Devour!

Buffalo Shrimp

Undone Egg Roll

February 16, 2016
0 Reviews
Serves 4
Prep time
5m
Cook Time
15m

This is the second Asian-inspired recipe I’ve shared in a row…but I guess that is what I have been craving lately! I was looking for something that was a) easy and fast (always!), and b) used up some of the ground pork I have in my freezer from last year’s bulk purchase of frozen, organic meat. This Undone Egg Roll dish comes together in about 15 minutes when you buy pre-shredded coleslaw and carrots and is full of greens (an no yellows for my Fixers!), but you can shred your own cabbage and carrots if you are so inclined. I enjoyed it more the next day, so it is the perfect meal to prep on the weekend and pack for healthy lunches during the week.

Undone Egg Roll

Undone Eggroll

Ingredients

  • 1 tsp oil (I used sesame)
  • 2 tsp minced garlic
  • 2 tsp minced ginger
  • 1 lb of ground pork
  • 1 onion, finely chopped
  • 1 package of coleslaw (my bag was 340g)
  • 1 package of shredded carrots (my bag was 240 g)
  • 4 Tbsp soy sauce (I use tamarind or coconut aminos for a cleaner option)
  • 4 tsp rice vinegar

 

Method

  1. Heat oil in large skillet over medium-high heat. Add garlic, ginger, and onion and cook for 2 minutes. Add in pork break up and cook until browned.
  2. Add in coleslaw, carrots, soy sauce, and vinegar. Cook until wilted down (or your desired doneness).
  3. Divide into four servings and enjoy!

{each serving is approximately 1 red and 2 green in the 21DF}

Undone Eggroll

Crockpot Beef Stew

December 16, 2015
0 Reviews
Serves 8
Prep time
20m

We were craving a hearty, classic stew and I threw this Crockpot Beef Stew together with what I had on hand. And it tasted amazing. Give it a try this winter.

{Paleo & Whole 30 modifications in ingredients list}

 

CrockpotBeefStew-LGF

 

Crockpot Beef Stew

Ingredients

2 lbs of stew beef, cubed
1/4 c flour or arrowroot flour (for gluten-free)
1/2 t salt
1/2 t pepper
1 t sweet paprika

1 lb of potatoes, cubed or halved depending on size
1/2 lb of mushrooms, sliced or halved
3 medium carrots, chopped
2 celery stalks, chopped
1 large onion, chopped

1 clove of garlic, minced
1 bay leaf
1 tsp of coconut aminos (or Worcester Sauce, but aminos are a cleaner option)

2 tbs tomato paste
1 1/2 c beef broth
1 tsp thyme
1 tbsp parsley
1 tsp oregano

1/4 c flour/arrowroot flour
1/4 c water

Method

  1. Toss beef in flour, salt, pepper, and paprika and place in slow cooker.
  2. Chop and toss the next 5 ingredients in the slow cooker. Add garlic, bay leaf, and coconut aminos and stir to distribute.
  3. In a small bowl, mix next 5 ingredients. Pour over contents of slow cooker and mix to combine.
  4. Cook on low for 6-8 hours.
  5. 30 minutes before serving, mix flour and water in a small bowl and pour into slow cooker. Mix well to combine and cook on high for last 30 minutes to thicken up the stew.

Crockpot Beef Stew

 

CrockpotBeefStew-LGF2

 

Crockpot Country Chicken Stew

September 2, 2015
0 Reviews
Serves 8-10
Prep time
10m

I came up with this recipe last winter when I was craving something warm and comforting…we had a cold winter! It is a nice, thick stew filled with shredded chicken. I like to make this on Sundays to have lunches on-hand for the week.

File 2015-09-02, 10 33 23 PM

 

Ingredients

1 onions, chopped
4c potatoes (with skin), chopped
4 carrots, chopped
4 celery stalks, chopped
2c sliced mushrooms
12-15 chicken thighs

**
4 c chicken broth
1 can condensed cream of mushroom soup  **or see clean, home-made substitute below
1 t dried thyme
1 t herbs de provence (or marjoram)
1 1/2 tsp salt
2 tsp pepper
2 bay leaves

**
1/4 c chicken broth
1/4 c cornstarch (I use arrowroot flour or tapicoa flour to avoid corn products)
1c frozen peas (optional)

Method

  1. Layer first 6 ingredients, in order given, in slow cooker.
  2. Combine next 6 ingredients in medium bowl. Pour over chicken. Add bay leaves. Do not stir. Cover. Cook on low 8-10 hrs, or high 4-5 hrs.
  3. Remove and discard bay leaves. Combine second amount of broth with starch in small bowl and whisk until smooth. Add to slow cooker. Stir. Add peas if using. Stir well. Cover and cook on high for 15-20 mins more until peas are heated through and sauce is thickened.
**
Condensed Soup Substitute
2 T butter
3 T flour (I used 2 T tapioca)
1/2 c chicken broth
1/2 c milk
salt, pepper, herbs (I used about 1 T herbs de provence)
  1. Melt butter. Stir in flour and mix.
  2. Slowly add in broth and milk, stirring constantly until combined and thick. Bring to a boil, adding in seasonings and stirring constantly until thick.

Creamy Crockpot Italian Chicken and Tomato Soup

August 31, 2015
0 Reviews
Serves 10
Prep time
10m

I made this soup a lot last fall and winter. It has great flavour and is super easy — win win! I plan on making batches of this to freeze for work lunches. Although you could throw all the ingredients in the slow cooker as is without pre-cooking, cooking the onions and herbs beforehand give the soup deeper flavour and body. I’ve done it both ways and recommend taking that extra step.

 

italchicksoup 2

 

Ingredients

1 small onion, chopped
2 cloves garlic, minced
2 cups chicken broth
1 (28 ounce) can diced tomatoes (with the juice)
2 cups of your favourite jarred marinara sauce (watch for added sugar)
1 (14 ounce) can coconut milk (full fat)
 — optional but makes it creamy
4 tablespoons Italian seasoning (I make my own blend as many store-bought brands often have sugar and other chemicals)
1 tablespoon dried basil
1 teaspoon sea salt (more to taste)
1 teaspoon fresh ground pepper to taste
3-4 large boneless skinless chicken breasts

 

Method


  1. Heat some fat (I use ghee or butter) in a flying pan over medium-high heat and cook your garlic and onions with 1 tablespoon of the italian seasoning. You can skip this step, but the flavour of the soup is so enhanced if you pre-cook your onions and garlic.
  2. Mix the chicken broth, tomato sauce, diced tomatoes, and coconut milk in the crock pot. You made need to use a whisk to break up the coconut milk (it’s ok if there are little chunks — they will melt).
  3. Stir in the seasonings. Add the onion and garlic mix as well as your chicken (no need to sear or precook). Cover and cook on LOW for 6-8 hours or on HIGH for 3-5 hours or until chicken shreds easily (remember no two crock pots cook alike – so adjust).
  4. Remove and shred chicken. Return to crock pot cook on high for an additional 30 minutes (you can skip this step, but I find it seasons the chicken a little bit more). Keep warm until ready to serve. Makes 8-10 servings.

** Adapted from Everyday Paleo