The good news is that it is easier to achieve than one might think, and is well within the busy woman’s time and budget limits. Does it sound to good to be true? It’s honestly not, and is simply a matter of a few MINOR adjustments to the food you already consume, and perhaps an addition of a few new satisfying recipes.
I don’t believe in making a bunch of huge changes all at once, as that is one factor that typically assures failure. We are creatures of habit, so although one might be able to make a major change for a short time, the idea for keeping with it for the long term (which is where one will see the best benefits) is small modifications to your daily habits and routine that will amount to a big difference in the way you feel each day. Not to mention that holding out long term is where you will see the quantifiable effect on your heart healthy numbers.
As an added FYI, I also don’t believe in sacrificing taste (My seven picky children and husband won’t allow for it anyway), so rest assured the recipes that come your way will be jam packed with not only nutritional royalty, but your taste buds will bow down with loyalty!
Delectable Shrimp Scampi with Ancient Grains and the Incredible Nutritional Twist
(Gluten-free, Casein-free options included)
Serving size for 1
¼ cup (dry) of Pedon Organic Farro (gluten free option: Quinoa. I personally like Eden Organics)
4 oz of Shrimp, 9 shrimp of the 31-40-count size
4 Cherry Tomatoes Halved
1 cup of Spinach
1 clove of Garlic finely sliced
½ teaspoon of salt
1 tablespoon of fresh Oregano finely chopped
3 Scallions chopped
2 teaspoons of reduced fat Parmesan cheese (do NOT add for a casein free option)
2 tablespoon of white wine (if you are following gluten free be sure that the wine chosen is specified as gluten free, such as Frey Organic)
½ of fresh squeezed lemon juice
1 tablespoon of Chosen Foods Avocado Oil (I love olive oil, but this is a healthier option and more affordable).
Farro: In a pan boil ¾ cup of water, pinch of salt, add Farro, reduce heat to low, cover and cook for about 25 minutes, removed from heat, drain (I rinsed too), and fluff with a fork.
Quinoa: Generally cooks in 12 minutes, follow box directions for the kind you buy.
Shrimp: Heat oil in a medium skillet over medium-high heat. Sprinkle shrimp with salt. Cook shrimp until pink, 5 to 6 minutes; transfer to a plate.
Reduce heat to medium; add scallions, oregano, and garlic. Cook for 1 to 2 minutes, Add spinach, tomatoes, wine and lemon juice. Cover and cook until tomatoes soften, 2 to 3 minutes. Stir in shrimp and let simmer for another 2-3 minutes. Sprinkle in Parmesan. To serve, scoop the juice and pour over grain choice first, then place the rest of the scampi and vegetables over it. Lastly, garnish with a pinch of finely chopped oregano and a sprinkling of the green portion of the scallions. Enjoy!
Dish w/ Farro contains 439 calories, 30g protein, 15.5g fat (10g of monounsaturated, 2, of polyunsaturated, 1.5 unsaturated, 2g saturated, 0 transfat), 6g of fiber
Dish w/Quinoa (gluten free option) contains 439 calories, 28g protein, 17g fat (10g of monounsaturated, 2g polyunsaturated, 3g unsaturated, 2g saturated, 0 transfat), 5g of fiber
Casein free option subtract for parm cheese (- 13cal, -1g fat, -1g protein)
Both dish options are wonderful sources of Niacin and Zinc, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Vitamin B12, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese, Selenium, omega-3 and 6 fatty acids, and antioxidants.
More Awesome: The ingredients include anti-inflammatory qualities, which have endless benefits, collagen boosting effects, which improves the look of the skin, and healthy brain and behavioral function.
(***NOTE: Though Shrimp contains higher amounts of cholesterol it is still low in fat and contains high amounts of Omega 3 and 6 fatty acids. Omega-3 helps to reduce inflammation, triglycerides, and assists in achieving a healthy blood pressure. There are studies showing that omega-3 fatty acids may help with other conditions, including rheumatoid arthritis, depression, and many more. (via) In terms of Omega-6 the University of Maryland Medical Center states that it can, “help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.” With this said, it is safe to say that the benefit of eating Shrimp far out weighs the 1 negative.)
Stay tuned for more healthy recipes! I’d love to know if you tried this recipe!
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Courtney Smith RN BSN
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