clean

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

Clean Pad Thai

March 29, 2016
0 Reviews
Serves 4-6
Prep time
15m
Cook Time
10m

I fell in love with Thai food — and Pad Thai in particular — in my late 20s. It is something that I was never exposed to in my suburban upbringing and I don’t think my parents have ever had it. Back in the day, I used to make it every couple of weeks using the Thai Kitchen jarred sauce and would regularly indulge in the take-out version in mall food courts for when I didn’t take a lunch to work.  That is, until I read an article about how much sodium and calories were in a typical portion of food court Pad Thai! It was a real eye opener and a full serving was more than 75% of my daily allotment of calories. After that I began experimenting with my own, homemade recipe.

My family loves this Clean Pad Thai and I can feel good about serving it to them. You can make it with traditional rice stick noodles, but it is just as tasty (and a tad healthier) if you use zucchini or yellow squash noodles. I also speed things up by using a bag of Japanese or Asian vegetables. A quick zap in the microwave while I’m sautéing the meat helps bring everything together in no time.

CleanPadThai2

Ingredients

  • 1 pkg rice stick noodles (227 g) OR 4-6 medium zucchini or yellow squash
  • 1 c chicken stock
  • 1/2 c maple syrup
  • 1/2 c fish sauce
  • 6 tbsp lime juice
  • 4 tbsp ketchup
  • 1/2 tsp hot pepper flakes (more or less according to heat preference)
  • 2 eggs, beaten
  • 1 tbsp sesame oil
  • 2 cloves of garlic, minced
  • 2 lb of meat or protein (or a combination of chicken, pork loin, tofu, or shrimp)
  • 1 bag of Asian vegetables (500 g), defrosted (or 4 c of your favourite sliced vegetables)
  • 1/4 c fresh cilantro, chopped
  • 6 green onions, thinly sliced
  • 1/4 c peanuts

Method

  1. Prep the noodles, sauce, and scrambled eggs and set them aside.
    1. Prepare the rice noodles as per package directions OR spiralize the zucchini.
    2. In a small bowl, whisk together chicken stock, maple syrup, fish sauce, lime juice, ketchup, and hot pepper flakes.
    3. Scramble the eggs in skillet and transfer to plate.
  2. Cube chicken and/or pork. Heat sesame oil in a very large skillet over medium heat and add garlic. Brown meat and add shrimp after about 3 minutes.
  3. Add partially defrosted vegetables (or fresh veggies) and cook for about 2 minutes.
  4. Add rice noodles or vegetable noodles, stirring gently to distribute.
  5. Add sauce and bring to a gentle bubble and cook for 3 minutes or until most of the sauce is absorbed. Do not overcook as the noddles will become mushy.
  6. Gently add scrambled eggs, cilantro, and half of the green onions. Serve garnished with remaining green onions and peanuts.

CleanPadThai

 

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

Sweet and Sour Chicken

February 9, 2016
0 Reviews
Serves 4-6
Prep time
10m
Cook Time
20m

Although I’ve been pulling out my Crock Pot or Instant Pot at least once a week this winter, I’ve been relying on a lot of skillet meals to get dinner on the table quickly. I used to have a slow cooker dinner recipe similar to this with pork meatballs that I made often, but it was from a Kraft magazine and relied on a lot of processed ingredients. I wanted a cleaner option so tinkered with this one a few times of the holidays and got the thumbs up from family, and voila — Sweet and Sour Chicken. Give it a go and let me know what you think!

 

Sweet and Sour Chicken

Sweet and Sour Chicken
INGREDIENTS

  • 2½ lbs boneless, skinless chicken breasts or thighs
  • 2 red peppers, chopped
  • 1 large onion, chopped
  • ½ cup honey
  • ½ cup BBQ sauce (my favourite homemade BBQ sauce)
  • ½ cup low-sodium soy sauce (or tamarind or coconut aminos for a cleaner option)
  • ¼ cup orange juice or chicken stock
  • ½ tsp sesame oil
  • 2 tbsp olive oil
  • 1½ tsp minced garlic
  • ¼ tsp crushed red peppers
  • 6 tbsp cold water
  • 2 tbsp arrowroot flour (or cornstarch)
  • Sesame seeds or chopped peanuts
  • Green onions, sliced

 

 

METHOD

  1. Cut chicken into 1 to 1½ inch cubes and brown in skillet over medium heat (adding a bit of sesame oil if needed).
  2. Add-in chopped onion and red peppers and allow to slightly soften.
  3. Meanwhile, mix together the next 8 ingredients in a small bowl. Pour over chicken and vegetables and stir until heated through.
  4. Mix together the cold water and arrowroot flour and stir into the skillet.
  5. Continue to cook over medium heat, stirring constantly, until thickened. This should only take a couple of minutes.
  6. Remove from heat and sauce will thicken more as it cools.
  7. Serve over rice, quinoa, or cauliflower rice. Sprinkle with sesame seeds or peanuts and sliced green onions.

Sweet and Sour Chicken

Creamy Mushroom Sauce

February 1, 2016
0 Reviews
Serves 4
Prep time
5m
Cook Time
10m

Last week my friend Heather mentioned in our health and fitness group that she had just ate a delicious mushroom reduction sauce over chicken for dinner. That appealed to my pregnant senses and I knew I had a container of mushrooms wallowing in my fridge that needed to be used ASAP. I whipped up this sauce the very next night and it was pretty fancy pants for a weeknight dinner! Husband and toddler approved. This reminds me of my mom’s mushroom pork chops she used to make when I was a kid, but avoids canned mushroom soup which isn’t very “clean”!

{Paleo & Whole 30 modifications in ingredients list}

creamy mushroom sauce

Creamy Mushroom Sauce

Ingredients

1 Tbsp butter (or avocado oil if dairy free)
2 cloves garlic, minced
2 cups cremini mushrooms, sliced
3-4 cups/handfuls of baby spinach or baby kale (it will reduce into a very small amount!)
2 Tbsp flour (I use arrowroot for Paleo or GF)
1.5 cups of milk (or you could use chicken stock if paleo or dairy free)
1/2 tsp of herbs de Provence (or thyme would work nicely)
1/2 tsp of dried basil
freshly ground salt and pepper to taste

 

Method

  1. Melt the butter in a large skillet or sauce pan over medium heat. Add garlic, mushrooms, and spinach and sautee until softened.
  2. Sprinkle the flour over the mushrooms and stir to coat. Add in the milk and spices and stir slowly until sauce is thickened. Add more milk if sauce is too thick.
  3. Serve over chicken with rice, pasta, or quinoa and a side of veggies. Voila!

Mushrooms-1

 Mushrooms-2

 

Creamy-Mushroom-Sauce-2