Diets and Weight Loss, Foods, Uncategorized

Spread Yourself Thin

Spread Yourself Thin : Recipe

 

It is incredible – and spreadable!

Did we mention that it is edible?

The only thing regrettable is that is wont last long.

Sea for Yourself!

 

Image result for spread yourself thin seafood dip

 

4 oz light cream cheese, softened

1/4 c up seafood cocktail sauce

1 tsp lemon juice

1/4 tsp each ground cumin and chili powder

8 oz chopped cooked shrimp

8 oz chopped lump crab meat

1/3 cup minced green onions, optional

 

In a large bowl, beat together cream cheese and cocktail sauce on high speed of electric mixer.  Beat until smooth.

 

Add lemon juice, cumin, and chili powder and beat until well blended

 

Stir in shrimp, crab meat and onions.  Mix well.  Cover and refrigerate for at least 2 hours before serving.

 

Serve seafood spead with low carb crackers, celery, or raw vegetables.

 

-People Start to Heal The Moment They Are Heard- 

 

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

 

 

Advertisements
Foods, Uncategorized

Sugar-Free Coconut Shrimp Recipe

Sugar-Free Coconut Shrimp Recipe

Coconut Shrimp

Coconut shrimp is a fan favorite finger food—it is crispy, slightly sweet, and of course, features delicious shrimp! But restaurant and party versions of this appetizer can often be over sweet and therefore loaded with sugar. In this sugar-free version of coconut shrimp, the sweetener in the coating is optional, so you can add a bit to mimic the popular restaurant versions’ sweetness if you desire.

These sugar-free coconut shrimp can be served as an appetizer, party food, or main course.

Ingredients

  • 1/3 cup coconut flour
  • 1/4 teaspoon cayenne pepper (ground, or 1 teaspoon ground ancho pepper)
  • 1/4 teaspoon black pepper
  • 1 teaspoon salt
  • 2 eggs
  • 2 tablespoons water
  • Optional: sugar substitute (such as stevia) to taste
  • 1/2 cup coconut (unsweetened shredded coconut)
  • Cooking oil of your choice, such as vegetable or canola, for frying
  • 1 pound large shrimp (raw, peeled and deveined and thaw if frozen)

Preparation

  1. Mix coconut flour with seasonings in a shallow bowl.
  2. Whisk the eggs with a fork in a small dish, and mix with the 2 tablespoons water. Add sweetener if desired.
  3. Put shredded coconut in a separate dish.
  4. Pour oil into a large skillet to about 3/4 inch depth. Heat to 350 to 360 F, or until the end of a wooden spoon handle dipped into the oil collects bubbles around it.
  5. Holding shrimp by the tail, roll in the seasoned coconut flour and shake to get most of it off—you just want a thin coating. Then dip in egg mixture, again shaking off the excess. Finally, roll in coconut.
  6. 6Place shrimp in the oil and fry until golden, about 2 minutes per side. Don’t crowd the pan, which will lower the temperature of the oil—this makes them absorb more oil and end up heavy and greasy. Tongs are the best tool for turning and removing the shrimp.
  7. Remove shrimp from the oil to a paper towel or cooling rack.

Cooking and Nutrition Notes

To thaw shrimp, place frozen shrimp in a colander and place under cold running water for several minutes until shrimp are no longer icy and stiff. Place between paper towels to absorb the water.

When frying the shrimp, you can put each in the oil as you bread them, but you will have to watch the shrimp you put in the skillet first closely to make sure they’re not getting overcooked (and don’t forget to flip!). An alternative method is to bread a few shrimp at once and then put them all in the pan at the same time (as long as they fit without being too crowded).

Keep in mind that the calorie count listed here can vary since the amount of oil used by each cook can differ depending on the pan size. It is also difficult to get a precise number since the frying temperature will affect the amount of oil absorbed. In addition, the exact amount of coconut breading per shrimp will vary.

Nutrition Highlights (per serving)

CALORIES354
FAT23g
CARBS23g
PROTEIN13g

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Foods, Uncategorized

Spanish Style Shrimp Paella

Spanish-Style Shrimp Paella

Spanish-Style Shrimp Paella

 

Paella is a traditional Spanish dish, dating back almost 1,200 years. It carries the tradition of being a social dish that people gather around and share over conversation. As you can imagine, there are many regional variations and a variety of types of fresh seafood, chicken, and sausages can be used.

 

The proportions of liquid and rice in this recipe are for preparation in a 10-inch skillet. The amount of liquid required can vary, depending on the width of the paella pan and the type of rice. In Spain, paella is made with special short-grain white rice, called Bomba or Calasparra. Our version uses medium-grain rice, which is easier to find in U.S. grocery stores. Serve paella with a tossed salad for a complete, healthy meal.

 

Ingredients

2 cups reduced-sodium, low-FODMAP chicken broth

½ cup white wine

10 saffron threads

1 ½ teaspoons butter

1 ½ teaspoons garlic-infused olive oil

1 cup uncooked medium grain rice

1 bay leaf

¼ teaspoon crushed red pepper flakes

1/8 teaspoon salt

½ teaspoon smoked paprika

¾ pound peeled raw medium shrimp

1 cup diced unsalted tomatoes, undrained

3 tablespoons chopped fresh parsley

4 thin slices lemon

Preparation

In a small saucepan, pre-warm the chicken broth and white wine over medium heat. Stir in the saffron.

In a 10-inch skillet with a heavy bottom, heat butter and oil on medium-low heat. Add dry rice to the pan and coat rice in butter and oil, stirring for 5 minutes, or until it begins to brown. Pour in the broth mixture and add the bayleaf, red pepper flakes, salt, and paprika. Cover and bring the rice to a boil over medium-high heat, then reduce heat and simmer for 15 minutes without stirring.

 

Stir in the shrimp and fire-roasted tomatoes. Cover and cook on low-medium heat until shrimp are cooked through and water has evaporated, 8 to 10 minutes.

Just before serving, stir in 2 tablespoons of parsley. Serve with a squeeze of lemon and a sprinkle the remaining parsley on top.

Ingredient Variations and Substitutions

Saffron tends to be expensive. If it is out of your budget or unavailable, use a little turmeric to create a golden color instead. Start with 1/8 of a teaspoon of turmeric and add more as needed.

 

To add more smokiness to the recipe, add pancetta, bacon, or sausage. Pan-fry the meat and stir into the paella pan with the shrimp.

 

Raw mussels, clams or scallops can be substituted for an equal amount of shrimp.

 

Cooking and Serving Tips

Note that low-FODMAP broth is one without garlic and onions.

 

Most shrimp on the market today has sodium phosphate added. Not only does excess sodium phosphate negatively affect the taste, in can also result in very high sodium and phosphate levels in the shrimp.

 

Read labels and buy the shrimp which contains the least sodium per serving. Even shrimp sold at the fish counter has usually been processed with sodium phosphates, so ask to see those labels, too.

 

Health and Wellness Associates

Archived

312-972-9355 ( Well)

HealthWellnessAssocaites@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

 

Diets and Weight Loss, Foods, Uncategorized

Low Carb Coconut Shrimp

lowcarbcoconutshrimp

Low Carb Coconut Shrimp

 

This sugar-free version of coconut shrimp can be used as an appetizer, party food, or main course. There is a little sweetener in the coating because the popular restaurant versions are sweet, but this is optional. You may find that the Spicy Sweet Dipping Sauce has enough sweetness.

 

Ingredients

1 pound large raw shrimp, peeled and deveined (thaw if frozen)

1/3 cup coconut flour

1/4 teaspoon cayenne pepper, or 1 teaspoon ancho pepper

1/4 teaspoon black pepper

1 teaspoon salt

2 eggs

2 tablespoons water

1/2 cup shredded coconut – unsweetened

cooking oil of your choice

Preparation

  1. Mix coconut flour with red and black peppers, and salt.
  2. Whisk the eggs with a fork in a small dish, and mix with the 2 tb water. Add sweetener if desired.
  3. Put shredded coconut in a separate dish.
  4. Put oil in a large skillet to about 3/4 inch depth. Heat to 350 to 360 degrees, or until the end of a wooden spoon handle dipped into the oil collects bubbles around it.
  5. Holding shrimp by the tail, roll in coconut flour, and shake to get most of it off – you just want a thin coating.

Then dip in egg, again shaking off the excess. Finally, roll in coconut.

  1. Fry the shrimp until golden on each side, about 2 minutes per side. I usually put each in the pan as I prepare them, but you have to watch the ones in the pan closely if you do it this way. An alternative is to bread a few at once and then put them all in the pan at the same time. Don’t crowd the pan, which will lower the temperature of the oil – this makes them absorb more oil and end up heavy and greasy. Tongs are the best tool for turning and removing the shrimp.
  2. Remove from the pan to a paper towel or cooling rack. Serve with sweet and spicy dipping sauce, if desired.

 

Note: It’s probably not possible to get exact nutritional numbers. Frying temperature will affect the amount of oil absorbed, and the exact amount of coconut breading will vary. The following is my estimate, from the best I can tell.

 

Health and Wellness Associates

Archived

312-972-WELL

Diets and Weight Loss, Foods, Uncategorized

Low Carb: FIRE POT SOUP

firepotsoup

 

Fire-Pot Soup

Low Carb

 

serves 4

 

Ingredients:

 

3/4 lb raw shrimp, deveined, tails on or off

 

8 oz extra firm tofu, cut into small cubes

 

3 tbsp thai curry paste (available at large supermarkets and Asian markets)

 

1 tbsp canola oil

 

6 thai basil leaves, torn (available at Asian markets)

 

1 tbsp fish sauce

 

2 tsp sugar substitute

 

1/2 tsp salt

 

1 14-oz can coconut milk

 

2 cups chicken broth

 

1 6-inch stalk lemongrass

 

1/2 lime, juiced

 

2 red or green Thai chilies, pierced with a knife

 

 

cilantro for serving

 

Directions:

 

Heat up a teaspoon of oil in a large nonstick skillet on high heat. Add the shrimp and saute about thirty seconds, until pink and curled. Remove shrimp and place on a plate with the cubed tofu. Set aside.

 

Heat the remaining oil in the skillet and bring back to medium high heat. Add the curry paste and “mash” together with the oil until both are combined. Stir while cooking for another two minutes and then slowly whisk in the coconut milk and broth.

 

Add the fish sauce, sugar, salt, torn Thai basil, lime juice, lemongrass stalk and chilies and simmer for ten minutes. Chop the cooked shrimp and add both that and the tofu to the skillet and heat through. Add cooked rice to individual bowls and top with soup and sprinkle with chopped cilantro. Don’t forget to discard the lemongrass and chilies—you don’t want to eat those!

 

Time: 1 hour

 

Please share with family and loved ones.  Call us with all your healthcare concerns and individual healthcare plan just for your body.

 

Health and Wellness Associates

Archived

P Carrothers

312-972-WELL

Diets and Weight Loss, Foods, Uncategorized

Low Carb: Brazilian Shrimp Stew

brazilian-shrimpstew

BRAZILIAN SHRIMP STEW (MOQUECA DE CAMAROES)

 

 

A delicious, easy to make bowl of soup that is Low Carb, Paleo, and Whole 30 compliant!

 

Cuisine: Seafood stew

Serves: 6 servings

INGREDIENTS

1½ lbs raw shrimp, peeled & deveined

¼ cup olive oil

¼ cup onion, diced

1 clove garlic, minced

¼ cup roasted red pepper, diced

¼ cup fresh cilantro, chopped

(1) 14 oz can diced tomatoes w/ chili’s

1 cup coconut milk

2 Tbsp Sriracha hot sauce (sambal oelek if you’re whole 30)

2 Tbsp fresh lime juice

salt and pepper to taste

INSTRUCTIONS

Heat olive oil in a medium saucepan. Saute onions for several minutes until translucent, then add the garlic and peppers and cook for several minutes more. Add the tomatoes, shrimp and cilantro to the pan and simmer gently until the shrimp turns opaque. Pour in the coconut milk and Sriracha sauce (or Sambal Oelek), and cook just until heated through – do not boil. Add lime juice and season with salt and pepper to taste.

Serve hot, garnished with fresh cilantro. Cold beer optional.

NOTES

If you can’t eat shrimp, you can substitute any mild white fish, or even chicken, for the protein in this recipe and it will taste just as amazing!

NUTRITION INFORMATION

Serving size: 1 cup Calories: 294 Fat: 19g Carbohydrates: 5g net Protein: 24g

 

Please share with family and loved ones.  Call us with your healthcare concerns, especially if you wish to prevent a health condition that may run in your family, or reverse a condition that you already have.

 

Health and Wellness Associates

Archived

P Carrothers

312-972-WELL

 

Foods, Uncategorized

Basil Shrimp and Zucchini Pasta

basilshrinpzucchinipasta

 

Basil, Shrimp & Zucchini Pasta

 

This quick-cooking, healthy dinner is a simple combination

 

of zucchini, shrimp and pasta flecked with plenty of fresh basil.

 

If you have leftover cooked pasta from another meal, use it and skip Step 2.

 

Since the recipe combines a starch, vegetables and the shrimp,

 

all you need is a fruit or vegetable salad to round out the menu.

 

 

Ingredients

 

 

◾1/2 cup chopped fresh basil leaves, divided

◾1 8-ounce can tomato sauce

◾2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

◾2 cloves garlic, minced

◾1/4 teaspoon salt

◾1/4 teaspoon freshly ground pepper, or more to taste

◾Pinch of cayenne pepper, or to taste

◾1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)

◾2 cups orecchiette or other small pasta, preferably whole-wheat

◾2 medium zucchini or summer squash or 1 of each

 

 

Preparation

1.Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.

2.Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.

3.Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

 

Tips & Notes

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

Nutrition

 

Per serving: 315 calories; 8 g fat ( 1 g sat , 5 g mono ); 143 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 7 g fiber; 622 mg sodium; 687 mg potassium.

 

Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

 

Carbohydrate Servings: 2

 

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

 

Please share with family and loved ones, and call us with your healthcare concerns.

Health and Wellness Associates

Archive

312-972-WELL

Foods

Chicken, Shrimp and Andouille Jambalaya

jambalya

Chicken, Shrimp, and Andouille Jambalaya

You’re going to love this chicken, shrimp, and andouille jambalaya recipe! It tastes amazing, and it’s diabetic-friendly!

Here’s what you need:

  • 2 tablespoons extra virgin olive oil
  • 1 1/2 lbs boneless, skinless chicken thighs
  • 1 lb andouille sausage, prepare it into 1/4-inch slices
  • 1 large onion, chopped
  • 2 celery ribs, diced
  • 1/2 green bell pepper, diced
  • 1/2 red bell pepper, diced
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon sweet paprika
  • 1/2 teaspoon salt
  • 1/4-1/2 teaspoon cayenne pepper (optional)
  • 1 1/2 cups long grain rice
  • 1 (14 ounce) can tomatoes, chopped, with juice
  • 2 cups chicken broth
  • 2 cups stock
  • 8 ounces medium shrimp, peeled and deveined
  • 2 tablespoons chopped fresh parsley
  • 3 green onions, finely chopped

Directions:

  1. Preheat your oven to 350 degrees F.
  2. Using a large pan, brown the chicken thighs in hot oil. Brown both sides, then remove. Be sure to drain the oil.
  3. Mix together your andouille, onion, celery, bell pepper, thyme, oregano, paprika, salt, and cayenne pepper. Cook it for about 5 minutes while continuously stirring it until the onions are cooked.
  4. Add rice, tomatoes with juice, and broth. Bring it to boil for about 2 minutes.
  5. Set the rice mixture in a baking dish and top with chicken.
  6. Bake at 350 degrees F for 40-45 minutes or until rice and chicken are done and tender.
  7. Stir in your remaining ingredients including shrimp, parsley, and green onions. Cover and cook for another 5 minutes until the shrimps curl and turns golden pink.
  8. Serve and share!

Health and Wellness Associates

312-972-WELL

Foods

Basil, Shrimp, Zucchini Recipe

basilshrimp

Basil, Shrimp & Zucchini Pasta

This quick-cooking, healthy dinner is a simple combination

of zucchini, shrimp and pasta flecked with plenty of fresh basil.

If you have leftover cooked pasta from another meal, use it and skip Step 2.

Since the recipe combines a starch, vegetables and the shrimp,

all you need is a fruit or vegetable salad to round out the menu.
Ingredients
1/2 cup chopped fresh basil leaves, divided
1 8-ounce can tomato sauce
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, or more to taste
Pinch of cayenne pepper, or to taste
1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
2 cups orecchiette or other small pasta, preferably whole-wheat
2 medium zucchini or summer squash or 1 of each
Preparation
1.Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
2.Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
3.Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Tips & Notes
Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
Nutrition

Per serving: 315 calories; 8 g fat ( 1 g sat , 5 g mono ); 143 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 7 g fiber; 622 mg sodium; 687 mg potassium.

Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Health and Wellness Associates

Archived

312-972-WELL

Foods

Grilled Shrimp and Homemade Cocktail Sauce

grilledshrimp

Grilled Shrimp and Homemade Cocktail Sauce

Ingredients

  • 2/3 to 3/4 cup chili sauce
  • 2 tablespoons prepared horseradish
  • 2 tablespoons lemon juice, about 1/2 lemon
  • 1 tablespoon hot sauce, eyeball it
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon celery seed, 1/3 palmful
  • 1 rib celery from heart with leafy tops, finely chopped
  • Coarsely ground black pepper
  • 16 jumbo shrimp, peeled and deveined
  • 2 tablespoons extra-virgin olive oil

Directions:

Combine the first 7 ingredients in a bowl, and season with pepper, to taste. Refrigerate until ready to use.

Heat a grill pan or grill to medium-high.

Dress the shrimp with extra-virgin olive oil, salt and pepper, to taste, and smoked paprika. Skewer the shrimp onto metal skewers, to ease in turning them, and grill until the shrimp are opaque and firm, about 7 to 8 minutes. Pile the shrimp on a serving platter, and drizzle with the sauce or pass the sauce at the table
Health and Wellness Associates

Archived Recipe

312-972-WELL