Category Archives: Nutrition

How Caffeine Can Induce Anxiety

When stress is really high in my life, I get a lot of anxiety. Heart beating fast, shortness of breath and on the brink of a panic attack.

I started reducing my stress by doing some yoga, deep breathing, meditation and taking nightly walks.  I could feel my anxiety melting away.

Even though I was working hard to reduce my stress, the anxiety started creeping back in, but this was a little different.

I started noticing that anytime I would have a cup of coffee or two, I would get jittery and snippy. I had zero patience.

I thought maybe it was the type of coffee we were buying so we made the switch to organic. And while I am a huge proponent of organic coffee vs. conventionally grown coffee sprayed with tons of pesticides, it was not the coffee its self. It was the caffeine.

On top of this, I was drinking a few Diet Dr. Peppers here and there. But I started seeing that I was drinking more and more coffee and Diet Dr. Peppers and my anxiety was HIGH!

(Here is a video if you’d rather listen than read the blog)

I stopped drinking Diet Dr. Pepper and started paying more attention to how just 1 cup of coffee made me feel. I would start drinking coffee about 5:45 in the morning and would finish my first cup around 8:30, so about three hours on 1 cup of coffee. Yet by 9:30-10:00 my anxiety was super high. That’s when I realized, my body was still in a stressed state and caffeine was not helping me at all!

Caffeine is a stimulant and if you are stimulating an already stressed body, that’s a recipe for disaster.

Hormones take a hit

~Cortisol – a stress hormone, a little is good, but too much has your body in constant fight or flight mode, every little thing can have your body reacting as if it was under a major attack

~Thyroid Hormones – too much stress throws your thyroid functions out of whack and causes your metabolism to not function properly

~Hunger hormones – your gut/brain connection shuts down and you may have a strong desire to eat when you are not hungry

I had to circle back around to techniques that effectively bring down my stress, and try to not tackle my life and to do list all at once.

Again I did deep breathing and meditations, walked, added in long hot baths and did a little yoga.

I had to cut out the caffeine but there’s no way I could not have something warm and yummy to start my morning. That’s been my routine for the past 13 years and I really love it.

Thank goodness I found a coffee alternative that still gives me that little spark of energy without feeling like I have an IV drip of caffeine pumping through my veins.

And that is Crio Bru, it’s like a nice cup of hot cocoa and full disclosure I do add just a splash of coffee,  for a bolder taste.

This has been so wonderful for me. I really don’t miss coffee or it’s induced anxiety in my body.  Plus, I just visited their website and they have a holiday collection out now 😊!

If you are like me and want something warm to start your morning off with, but not into chocolate, look into decaffeinated teas or coffee.

Again go with organic if possible, so that you are not disrupting your gut health as conventionally grown teas and coffee beans are highly sprayed the pesticides.

 

If you would like more health and wellness strategies, join my newsletter 🤗!!

 

Follow on Social Media!

Top 3 Strategies to Enjoy the Holidays Without the Weight Gain

Question…  How much Halloween candy have you enjoyed already?

I have enjoyed my fair share of Snickers and Milky Ways, they were great but now I feel satisfied.  I have had 4 minis for the past three days. I didn’t start even eating them until this week.  Mainly, because they just didn’t sound good to me until now.

So many times we trip ourselves up because there are sweets in the house and because it’s there, we feel the need to eat it.

Or we tend to eat something we don’t really even want just because others are eating it.

In this video, I discuss 3 strategies to get you through the holidays by enjoying the foods you love and not gaining the typical 10-15 pounds by the end of the year!

  1. Become aware of your actions:  Are you eating something because you really want it or because everyone else is doing it?
  2. Be mindful of what you eat:  With each bite check in with yourself and ask does it still taste good?  If no, stop eating it.
  3. Balance your meals with adequate protein, veggies, and fats:  After a well-balanced meal, then enjoy your treats.  It won’t take as much to satisfy you and will keep your blood sugar in check.

I go more in depth in this video that I shared in my free closed Facebook Group Strength by Kris – Community the day after Halloween.

If you would like more health and wellness strategies, join my newsletter 🤗!!

Follow on Social Media!

Mexican Stuffed Peppers

These stuffed peppers are so easy to make and are great as leftovers!!  Don’t let the number of ingredients scare you off, you probably already have most of the spices and ingredients in your fridge or pantry!

When I eat these for leftovers, it takes about 2 minutes to warm back up and I add in a big handful of greens, usually spinach-kale mix and drizzle with a little olive oil and salt.  This makes for an easy quick lunch the next day.  One that will satisfy me and keep my energy up until dinner time!

I hope you give this one a try and let me know how you like it!

Follow on Social Media!
Print Recipe
Mexican Stuffed Peppers
Fun and full of flavor!
Course Main Dish
Cuisine Mexican
Prep Time 20 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Mexican
Prep Time 20 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 400F
  2. Add quinoa in a pot with chicken bone broth, on med-high heat bring to a boil. Once it starts to boil turn heat down to low, cover the pot, and simmer for about 20 minutes
  3. In another pan, turn heat to medium and add ground turkey. Season with chili powder, salt, dried oregano and cumin. Break up the meat into little pieces while cooking. Cook for about 10 minutes or until done. Turn off the heat.
  4. Add 1/2 cup of cooked quinoa, tomato puree, yogurt, and chopped cilantro to the ground turkey and mix together to combine.
  5. Wash the bell peppers and dry. Slice the tops off the bell peppers and remove the seeds and ribs. Stuff the bell peppers with the meat mixture. ~Note if your bell pepper doesn't stand up straight, slice a small sliver off the bottom to even it out.
  6. Add stuffed peppers to a deep dish baking pan (one that has high sides) and bake for about 25 minutes. ~Note if you want to add cheese to the top of the stuffed peppers, add it at about the 20 minute mark.
  7. ~Enjoy!
Recipe Notes

If you can't find bone broth you can always use low sodium chicken broth.

Or you can make your own, which is always better!  You can find the recipe here.

Share this Recipe

My 12-Year-Old’s Meltdown At The Grocery Store

I don’t typically share my newsletters that I write to my inner circle, but this one got a lot of feedback on it, so I thought I should share as it can help bring awareness around the type of oils we eat AND how not parent LOL. No seriously….. I learned a big communication lesson this day.

So here it is…..

It’s been about 4 weeks since I made the announcement to my son Ayden in the chip aisle that we would no longer be buying chips made with vegetable oils that were not cold pressed or expeller pressed.

He looked at me like what the hell, head turned sideways and crazy eyes staring at me.  And then asked WHY?  I explain that vegetable oils such as canola, sunflower, safflower, cottonseed, and blends are so bad for our health if they are not cold pressed or expeller pressed but even then we need to watch how much of these oils we consume on a daily basis.

Ayden said so you are telling me I can no longer eat Doritos, Funyuns, Sun Chips, Pretzels….. all my favorite chips? I responded nope, not if they have the oils I just mentioned.

So he set off to read ingredients and find a chip he could have, I continued shopping.

He brought me the store brand of Doritos and I pointed out the oil, so he stomped off to find another brand.  He brought me organic pretzels and again I pointed out the oil and then he lost it.

Mom, this is crazy!  What am I going to eat for a snack?  You cannot do this to me!  Now my eyes were looking crazy and my head was tilted and all that was running through my mind was oh wow, he’s full on addicted to chips.

Not sure why I felt surprised by this, it is what he has for a snack every day after school.  And then I felt horrible that I allowed him to have a snack on a consistent basis that could really affect his health and cause potential heart problems.

He went on to ask if he was never ever allowed to have chips again? I explained I was not saying that he could have them every now and then but not on a daily basis and we will find something else to replace his snack.

He interrogated me… Like what mom?  You know I just want something salty and crunchy.  Ugh, that is my weakness too so I understood.  All I could come up with at the time to hopefully stop the dramatic scene we were causing was I’ll pop you some popcorn, OK?  Fine, he said.

Whew, I thought let’s finish up and get out of here!  And then he continued.  I can’t believe you are doing this to me, it feels like you just took away my life!  I turned to him and said loudly, Oh My Gosh, stop it right now, I do NOT want to hear another word, do you understand me?  He just glared but didn’t say another word.

I thought well mom great job, you really should have explained all this to him before entering the store, not in the middle of the chip aisle!

Once we got home, I sat him down and explained how vegetable oils are made, how they do not stabilize in our body, how they cause major disruption to the digestive process, how our body cannot use these types of oils or break them down so they ended up as hard little particles that get stuck in the arteries and then… he finished my sentence.  He said and cause heart attacks.

Yes exactly, I explained to him my concerns for him.  If you eat them every now and then it’s not as much of a risk as long as you are not eating a ton of other processed foods.

But when you eat them every single day, this can cause issues and as your mother, I simply cannot allow you to continue to eat something daily that I know can harm you.  

Along with digestive issues and heart problems, these oils inflame your body and can cause your allergies to flare up and you are more likely to have problems with your asthma.

He understood and wished I had explained that to him in the store.  I apologized, as I know I completely blindsided him.

Like I said it was about 4 weeks ago when this all took place.  He has had some organic tortilla chips made with expeller pressed sunflower oil.  But he is limited on how much.

This past weekend we were traveling to San Antonio for Hunter’s soccer tournament and we stopped at a convenient store for a break.  He asked for chips since it’s been a while.  I agreed to let him have a small bag of Funyuns and the next day a small bag of Doritos.

I paid dearly for allowing him to have the chips. He had gas every 30 seconds it felt like and the smell would nearly knock you out.

But I got the chance to point out his body actually doesn’t like that type of food.  I said the chips went to your stomach and started to get processed and digested but said hold up!  What is this?  I can’t do anything with this, so it sits and ferments and produces nasty stinky farts and an upset tummy.

Of course, he giggled but as we sat trying to study for his upcoming end of year math test, he was starting to get annoyed with the gas and smell too. It was a good lesson learned.

So I have popped popcorn, not from a bag.  I pop it on the stove and use real butter.  I have tried making potato chips but they ended up going in my eggs, lol.  I will try again on the thinner setting when slicing.

Overall it’s been a good adjustment and a less than normal gassy little boy.

I am asking you to please check your ingredient label as well if your diet consists of highly processed foods or you eat out all the time, as you too are at risk.  These types of oils are great for the shelf life of foods but not for the long life we wish to live since they do cause inflammation in the body, which leads to a host of other health issues including heart disease.

Restaurants are not frying foods in coconut oil or avocado oil, they are using the oils I mentioned above.  Most restaurants do not use real butter, most use a butter substitute, which is hydrogenated oil, and it’s not good for us either.

To understand more about these types of oils and what causes inflammation in the body, please check out my latest blog: What Is Chronic Inflammation And How to Reverse It.

**It’s not often you find a chip cooked in avocado oil, so I’d like to share a company that is doing things right!  Seite Foods, they make grain free tortilla chips!  You can buy online or find at Whole Foods.

_________________________________________________________

Nutrition – it can either strengthen our immune system or break it down and lead to sickness and disease.  

Most doctors will only hand you a prescription for medication and call it a day.  They won’t dive deeper to finding the underlying cause.

In most cases, it’s our nutrition or the lack thereof that sends our immune system spiraling down into sickness and disease.

That’s where I come in, to help you find the underlying cause and help you improve your nutrition so that you can start living life to the fullest again!!  You want to THRIVE not just survive!!

If you would like more information on 1:1 Nutrition Coaching, please complete the form below:

_________________________________________________

Want more personable insights on health and nutrition?

 Join my inner circle, web users see the form on the top right-hand side of the page, mobile users see below.

Follow on Social Media!

Chicken Bone Broth

Bone broth is SO simple to make, it just takes a little time.

I recommend making it on the weekend unless you have time in the morning to strain and jar.

Why use bone broth instead of chicken broth or stock?

Chicken broth is cooked for a shorter amount of time and doesn’t allow for all the nutrients from the bones to get released.  You can definitely tell the difference in the color between regular broth and bone broth.

Bone broth is cooked for 8-10 hours on low heat, typically done in slow cooker.  This allows time for the bones to release all their glory – collagen, glutamine, gelatin, glycine, and proline.

Collagen helps repair the gut lining, strengthens our hair, skin, and nails, it is found in our bones, cushions our joints, and replaces dead cells. It’s important to supplement with collagen because as we age our body produces less and the elasticity of our skin weakens.

Glutamine helps strengthen muscles, gut lining, and immune system. Glutamine is produced in our muscles and if you are sick or weak, adding additional glutamine can help repair any damage.  It’s been used to help cancer patients undergoing radiation treatment, trauma victims, and those who suffer from digestive diseases such as Crohn’s disease and Ulcerative Colitis.

Gelatin protects the joints, also contains collagen, strengthens the gut lining for better digestion and can help treat osteoarthritis and rheumatoid arthritis.

Glycine is beneficial for brain and mental health, it protects our organs such as the liver and kidneys to help eliminate toxins properly, it also helps with digestion and getting quality sleep.

Proline helps make collagen, cushions joints, it is heart protective and repairs tissue.

This is why so many are on the bone broth wagon, it’s so healing to the body!

So let’s get to making some!

Follow on Social Media!
Print Recipe
Chicken Bone Broth
The ultimate healing broth!
Cuisine Soup
Prep Time 10 minutes
Cook Time 10 hours
Servings
people
Ingredients
Cuisine Soup
Prep Time 10 minutes
Cook Time 10 hours
Servings
people
Ingredients
Instructions
  1. In a slow cooker, add chicken bones, herbs, vegetables, apple cider vinegar, salt, and pepper.
  2. Fill the slow cooker with filtered water, about 3/4 full. This should cover the bones by 1 inch.
  3. Turn slow cooker on low setting and cook for 10 hours.
  4. Let bone broth cool a bit before straining.
  5. With a set of tongs remove chicken bones and vegetables and discard in the trash.
  6. Strain the liquid through a fine mesh collander into a bowl.
  7. Laddle or pour bone broth into freezer safe jars, leaving about an inch of space to expand if freezing.
  8. Once the broth is completely cooled, you can place in fridge or freezer.
  9. ~Enjoy!
Recipe Notes

*Herbs- I recommend using fresh herbs.  You can do a combo of a few sprigs of oregano, thyme, rosemary.

You can also use lemon grass stalks and fresh ginger.

Another combo is oregano, rosemary, and basil.

You can really add whatever you have on hand and it will turn out great.

The bone broth will last up to 1 week in the fridge or up to 1 year in the freezer.  You can also use silicone molds and make ice cubes and throw into any dish you are cooking.

I love to sip on warm bone broth, use it in soups as the base, and cook rice with it.

*Apple Cider Vinegar helps to draw out all the healing properties of the bones.

Once the bone broth is chilled from the fridge you will notice it will jiggle a bit.  This means you successfully pulled the gelatin from the bones!

Share this Recipe

Healing Chicken Soup

Although it’s warmer outside and soup might not sound so appealing, many of us will find ourselves suffering from allergies or the next round of viruses floating around.

I know for me personally I was knocked down hard from allergies this past week and now my son is dealing with his asthma.

So I decided it was time to bring out the big guns.  Bone broth and herbs.

Bone broth is good for healing of the gut, provides natural collagen for our skin, nails, hair and joints.  It also provides gelatin which helps our bones move without grinding together,  it provides a cushion in between our joints.

Bone broth is overall healing for our entire body.

I added Oregano not only for taste but for its health benefits as well. Oregano is great for helping with inflammation and upper respiratory infections.

Thyme is great for treating bronchitis and sore throats.

Sage is amazing for reducing inflammation in our body and boosting the immune system.

Lemon is a great source of Vitamin C and helps to treat throat infections.

While I made this soup geared toward our upper respiratory allergies, it would be helpful with so many other ailments like the flu, digestive problems, or overall just feeling like crap.

So let’s do this and get to feeling better!

Follow on Social Media!
Print Recipe
Healing Chicken Soup
A soup with real health benefits!
Course Main Dish
Cuisine Soup
Prep Time 10 minutes
Cook Time 50 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Soup
Prep Time 10 minutes
Cook Time 50 minutes
Servings
people
Ingredients
Instructions
  1. In a large stock pot on med-high heat, add bone broth, water, and chicken. Boil for about 20-30 minutes until chicken is done.
  2. Take chicken out of pot and shred with a fork.
  3. Add carrots, celery, salt, pepper, oregano, thyme, and sage to the stock pot and simmer for about 10 -15 minutes until carrots and celery are cooked.
  4. Add shredded chicken back to the stock pot and squeeze half a lemon into the broth.
  5. Stir and taste to see if you need additional salt.
  6. ~Enjoy and feel better!
Recipe Notes

You can add onion and garlic if you choose.  I didn't not because they don't agree with me.

We paired the soup with a little wild rice.

Many stores are carrying bone broth now, but you can make your own very easily, see recipe here.

Share this Recipe

What Is Chronic Inflammation And How To Reverse It

The word inflammation is popping up everywhere in my world lately. So much so that I feel it’s a topic that I should cover and not only tell you what it is and how it is caused but also how you can reverse it.

Let’s start with acute inflammation that’s caused by a physical injury or virus. If you break your arm the body swells up around the break to protect it. Or if you get sick your lymph nodes swell and communicate to the white blood cells it’s time to fight because there’s an invader. This type of inflammation is good as it truly protects our body.

Chronic inflammation is caused by an irritant within the body and tells your white blood cells to fight 24/7. But because there’s no real threat to fight like a virus or injury, the white blood cells end up attacking our internal organs on a daily basis, which does end up causing a real threat to our health.

The top culprits for chronic inflammation are due to environmental factors such as diet (think processed foods, fruits and vegetables treated with pesticides, and factory farmed meats) along with air quality not only outside air but also in our home and chronic stress.

The Diet

First, let’s look at the typical American unbalanced diet. It consists of foods that are too high in carbs and very low protein or fats. In order to stabilize our blood sugar, we need higher protein, a nice variety of fats and lots of vegetables, some fruits, and some whole starchy carbs.

Diets consisting of highly processed foods will result in high levels of omega 6 fats. The main culprits in processed foods are vegetable oils or blends (canola, sunflower, safflower, corn, soybean oil, cottonseed oil, palm oil). Having too much omega 6 fats in the diet will raise the bad cholesterol such as LDL and lower good cholesterol such as HDL.

Food manufacturers LOVE these vegetable oils because it stabilizes the shelf life of the food. That should be your first cue to turn and run away.

Thanks to the site Thank Your Body,  they broke down the process of vegetable oils quite well:

“Step 1: Find some “canola seeds.” Oh wait, they don’t exist. Canola oil is actually made from a hybrid version of the rapeseed… most likely genetically modified and heavily treated with pesticides.

Step 2: Heat the rapeseeds at unnaturally high temperatures so that they oxidize and are rancid before you ever buy them.

Step 3: Process with a petroleum solvent to extract the oils.

Step 4: Heat some more and add some acid to remove any nasty wax solids that formed during the first processing.

Step 5: Treat the oil with more chemicals to improve the color.

Step 6: Deodorize the oil to mask the horrific smell from the chemical processing.

Of course, if you want to take your vegetable oils one step further, just hydrogenated it until it becomes a solid. Now you have margarine and all its trans-fatty wonder.”

Yes, they are great for stabilizing food, but they do not stabilize in the body. The body does not recognize these types of oils as a natural source and cannot break them down or use them at all.

They do not satiate our appetite (think of devouring a bag of chips, you can’t eat just one) and leave us wanting and craving more. The oils turn into little hard LDL particles clogging up our arteries. Consuming these types of fats will lead to major inflammation in the body.

Food Intolerance

Food intolerances or sensitivities to Gluten, Dairy and Sugar are another cause for major inflammation in our body.

If you are constantly bloated, gassy, have brain fog, migraines, or exhausted there’s an excellent chance you have a food intolerance or sensitivity.

You might understand how gluten and dairy play into intolerance, but maybe you don’t understand how sugar can cause intolerance?

Let me share a story with you. Through trying to figure out why I was constantly gassy and bloated I learned I have a major intolerance to both gluten and dairy. While my symptoms lessened dramatically, I would still have some bloat and gas that I couldn’t pinpoint.

I learned of High Fodmap foods that cause irritation in the gut. The one thing the Fodmaps have in common are the natural carbohydrate aka sugars found in the food.

Once I went down the list I could pinpoint foods that didn’t agree with me. This list brought so much awareness around my digestive issues and by removing them from my diet I also removed the inflammation in my gut.

Of course, if you know of certain foods you are allergic to, then you should stay away from those as well.  These foods cause an allergic reaction in your body inducing inflammation and some are life threatening.

Stress

Stress is the number one factor most of us visit the doctor. You might think, I am not stressed and that’s common as we just plow through the day without giving much thought to situations that affect us in a negative way.

Here’s how you can identify stress.

  • What does your to-do list look like on a daily basis? Is it jam-packed full and you wonder how in the world you will get this all done?
  • When everything on your to-do list isn’t marked off do you feel grumpy or irritated?
  • When someone asks you how you are is the first word that comes out of your mouth… busy?
  • Do you often have negative thoughts about yourself?
  • Do you bite people’s heads off without even realizing it?
  • Are you short on patience?
  • Do you cry often?
  • Do you lie in bed at night thinking of everything you have to do the next day?

There’s immediate stress such as hearing bad news, being in an accident, witnessing someone get hurt or running from a danger which triggers our fight or flight hormone Cortisol.

But most of our daily stress is caused from taking on too much during the day without any recovery time.

This kind of self-inflicted stress is what is landing us in the doctor’s office or hospital because our cortisol levels are constantly elevated and the fight or flight status is never turned off.

Having chronic inflammation in the body can lead to adrenal fatigue, thyroid issues, autoimmune diseases, cancer, diabetes, heart disease, allergies, asthma, and even depression.

Since all inflammation starts in the gut, it’s important to look at foods that will help heal the gut.

If we are not able to properly digest our food then we are not absorbing the nutrients such as vital protein, fat, fiber, vitamins, and minerals. This causes stress on the body to function and we cannot eliminate waste properly. And so the inflammation begins.

By supporting proper gut health we can begin to reduce inflammation and start to see immediate improvements in our health and digestion.

Improving Gut Health and Reversing Inflammation

First, let’s look at Prebiotics that are in our food that helps the beneficial bacteria in the gut grow:

  • Raw or Cooked Onions
  • Raw Garlic
  • Under ripe Bananas
  • Raw Jerusalem Artichokes
  • Raw Chicory Root
  • Jicama
  • Raw Dandelion Greens
  • Raw Leeks

Probiotics help introduce more healthy bacteria to the gut and start the healing process.

There are many fermented foods that have probiotics but it also might be necessary to also take a good supplement.

  • Garden of Life Probiotic Supplement was rated #1 in 2017 by Reviews.com
  • Kefir
  • Kombucha
  • Pickles
  • Sour Kraut
  • Kimchi
  • Miso
  • Sea Vegetables such as seaweed and dulse

You should be eating or drinking fermented foods 3-5 times a week. If you are taking a probiotic supplement then you should take on a daily basis.

There are many herbs and foods that also help to reduce inflammation. Here are a few worth mentioning:

  • Turmeric
  • Ginger
  • Rosemary
  • Basil
  • Oregano
  • Cloves
  • Cinnamon
  • Cayenne
  • Sage
  • Fish oil
  • Olive oil
  • Salmon
  • Mackerel
  • Tuna
  • Sardines
  • Berries
  • Cherries
  • Citrus Fruits
  • Nuts and seeds
  • Green leafy vegetables
  • Broccoli
  • Bone broth – drink or use to cook with
  • Water – drink half your body weight in ounces per day

By removing foods that you are intolerant to, adding in foods that help you fight inflammation, reducing daily stress levels and removing yourself from toxic environments such as toxic mold or breathing in chemicals all day, you will start to see a dramatic improvement in your health.

Food is information to the body and by giving the body the right kind of nutrients to fight inflammation the body will know exactly how to put these “superfoods” to good use.

It’s important to note to be patient with yourself through the process of removing the culprits from your diet, your brain will not understand at first but soon your body and brain will thank you!

And remember what you put into your body good or bad has a direct impact on your health!

_________________________________________________________

Nutrition – it can either strengthen our immune system or break it down and lead to sickness and disease.  

Most doctors will only hand you a prescription for medication and call it a day.  They won’t dive deeper to finding the underlying cause.

In most cases, it’s our nutrition or the lack thereof that sends our immune system spiraling down into sickness and disease.

That’s where I come in, to help you find the underlying cause and help you improve your nutrition so that you can start living life to the fullest again!!  You want to THRIVE not just survive!!

If you would like more information on 1:1 Nutrition Coaching, please complete the form below:

_________________________________________________

Want more personable insights on health and nutrition?

 Join my inner circle, web users see the form on the top right-hand side of the page, mobile users see below.

Follow on Social Media!

Shrimp Pesto With Zucchini Noodles

We have a little herb garden growing in a pallet in our back yard and the basil is doing quite well!  So much so I needed to trim it and do something with the leaves.

Well, that was an easy decision ~ Pesto!

Randy said he didn’t like pesto when we first met and I haven’t really made it except to use on pizza, so I asked if he’d give it a try.

He said he would so I got busy with dinner!

Traditionally pesto is made with pine nuts, but I didn’t have any on hand so I went with walnuts and it was yummy.

It coats the dish nicely bringing the shrimp and zucchini noodles together.

I’m getting hungry just thinking about this dish….

So ~ let’s get to it!!

Follow on Social Media!
Print Recipe
Shrimp Pesto With Zucchini Noodles
Simple easy dish to make. Great spring/summer option!
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Instructions
  1. In a food processor, add basil leaves, Parmigiano Reggiano cheese, walnuts, garlic clove and a pinch of salt. Start the food processor and slowly drizzle in olive oil until the pesto reaches a nice consistency. Let the processor go for a couple of seconds longer and then set aside.
  2. In a large non-stick pan, add 1 tbs of olive oil and heat over medium heat.
  3. Season the shrimp with salt, pepper and garlic powder and add to pan. Cook about 3-5 minutes per side or until done. Remove the shrimp from pan.
  4. Add in zucchini noodles and cook for about 5 minutes, test a noodle for your desired doneness.
  5. Add pesto into the pan and stir to coat the noodles.
  6. Evenly distribute the pesto noodles in a bowl and top with shrimp
  7. ~Enjoy!
Recipe Notes

Many grocery stores carry veggie noodles in the produce section if you don't have a spiralizer.

If you don't have a food processor you can use a blender to make the pesto.

Chicken would be a great substitute if you don't eat shrimp.

Share this Recipe

Sweet and Spicy Salmon

Here’s a little story…

When Randy and I first met, this is the dish I made for him on our first casual date.  They say a way to a man’s heart is through his stomach!😂

Later he told me he was really skeptical of this dish because he was afraid it would be too fishy.

Well, almost 3 years later and we still make this dish almost weekly.

So yes I am saying it’s a great date night dinner!!

There are minimal ingredients and it’s SO easy, yet it will WOW your guests.

You can literally be done in under 30 minutes.

So…. Let’s get to it!

Follow on Social Media!
Print Recipe
Sweet and Spicy Salmon
Simply delicious! A nice balance of flavors!
Course Main Dish
Prep Time 5 minutes
Cook Time 15-20 minutes
Servings
people
Ingredients
Course Main Dish
Prep Time 5 minutes
Cook Time 15-20 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 400F
  2. In a small bowl add zest and juice from the lime, sriracha, and maple syrup and mix together
  3. On a small baking pan either spray with nonstick spray or line with aluminum foil.
  4. Add Salmon fillets with flesh side up
  5. Pour sauce over fillets
  6. Salt each fillet
  7. Bake 15-20 minutes, salmon should turn slighly opaque
  8. Once the salmon is plated, pour left over sauce from pan onto the salmon
  9. ~Enjoy!
Recipe Notes

Please note Sockeye Salmon does not go well with this sauce.

Sides that go great with this dish are jasmine or wild rice, roasted potatoes, salad, brussell sprouts or any really any greens.

Share this Recipe

Grilled Chicken Stuffed With Spinach, Goat Cheese and Sun-Dried Tomatoes

It’s Sunday afternoon and I am sitting on the couch watching the NBA playoffs with Ayden.  We are watching Golden State Warriors vs Portland Trail Blazers.  He’s a die-hard Warriors fan!  He knows so much about the players, he was just telling me Stephan Curry’s wife has her own restaurant and we needed to go there and eat LOL!!

Well speaking of food, I thought I should share this yummy recipe I made last week.  It’s no secret that chicken is a great source of lean protein, but it can be so boring, right?  This recipe is not boring, that’s for sure!!

It’s a play off my all time favorite pizza with chicken, spinach, goat cheese and sun-dried tomatoes.  These flavors just work really well with each other!!  But I kicked it up a notch and added herbs from our garden into the goat cheese and instead of baking the chicken I wanted that chargrilled flavor from the grill.

It was a success!!

So…let’s get on with this recipe, shall we?

PS.  Ayden is also giving me pointers he’s learning in English class 😂, apparently, when you use dots you only need three to get your point across…

Follow on Social Media!
Print Recipe
Grilled Chicken Stuffed With Spinach, Goat Cheese and Sun-Dried Tomatoes
Delicious and rich in flavor, no boring chicken here!
Course Main Dish
Cuisine Italian
Prep Time 10-15 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10-15 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Preheat and clean grill, place heat on low to med-low setting. Our grill gets really hot so low setting works for us.
  2. In a small bowl mix goat cheese and herbs together. In another bowl add a big a handful of spinach and set out about 16 sun-dried tomatoes (3-4 per each chicken breast).
  3. On a cutting board take each chicken breast and cut a slit in the center of the breast with a sharp knife cutting 3/4 the way through.
  4. Add a layer of the herbed goat cheese to the inside of the chicken breast
  5. Add a thin layer of spinach leaves
  6. Add 3-4 sun-dried tomatoes
  7. Fold the chicken together being careful of keeping the insides intact and secure the ends with 3-4 toothpicks
  8. Season both sides of the chicken with salt, pepper and garlic
  9. Spray grill with oil spray unless you have a well seasoned grill
  10. Add chicken to grill and cook for about at least 10 minutes per side. Use your judgement if you feel it should go longer.
  11. ~Enjoy!
Share this Recipe