Ashley’s Guide to Buying Shrimp and A Tasty Recipe

Recipes

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]

Ashley’s Grocery Store Hack

Buying and Cooking Sustainable Shrimp

Grocery Store Hacks:

  • When buying shrimp, remember that it most-often arrives at your store previously frozen and is then placed in the case to sell over ice. This means it is getting less fresh by the hour while it gradually thaws. In most cases, buying frozen shrimp is generally better if you cannot be certain it is literally fresh off the boat!
  • Have you ever noticed the numbers on the packaging? I had seen them before and always meant to look it up, but it took me years to do so! The numbers actually tell you the number of shrimp in 1 LB. So, that means, the higher the number, the smaller the shrimp. This is how you can determine if shrimp is small, medium, or large (often called: jumbo.)

Now, you have to figure out if you can buy “smart” shrimp. Since wild shrimp has a cleaner, sharper taste, it is generally preferred for the flavor.

When Buying Wild Shrimp:

There are 4 most notably sustainable kinds of wild shrimp (out of thousands!) Seafood Watch https://www.seafoodwatch.org/seafood-recommendations/our-app, a very resourceful app that walks you through the seafood sustainability and seasonal availability options, named pink shrimp from Oregon their best choice. There are also spot prawns from the Pacific Northwest, brown, white and pink shrimp from the Gulf of Mexico, and any shrimp from U.S. and Canadian waters in the northern Atlantic. You want to see the Marine Stewardship Council certification label. (https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean)

When Buying Farmed Shrimp:

There are two logos to look for on farmed shrimp to ensure they were farmed sustainably- the Global Aquaculture Alliance’s blue fish logo or the Aquaculture Stewardship Council.

Nutrition Shout-Outs for Shrimp:

  • Shrimp is one of the leaner options in animal proteins when it comes to calories per serving. With 1 cup having 132 calories and 25 grams of protein- it is a lean seafood choice that also happens to be a great source of EPA and DHA omega-3 fatty acids.
  • When not air-frying, and you have to peel the shrimp, it is forcing you to slow down your eating. This enables you to have a better mind-body connection while eating, giving your brain time to stay in tune with your belly. You will inevitably eat less because you are allowing your brain to send the signal to your belly when you are actually full and not after over-eating. Think about that kind of mindfulness because all too often we speed eat (imagine your mouth as a Hoover vacuum people,) and we over-fill ourselves with excess food.

Cooking Tips:

  • For the most flavor, obviously not when air-frying, but other times, is to keep the shell on and ideally, also the head. I know, I know, sometimes you don’t want to look at it…but trust me, you want that full flavor!
  • You can bake this recipe if you do not have an air-fryer! I suggest placing them under the broiler for a quick 1-2 minutes/side to get the yummy browned crispiness.
  • I do use my most beloved (I am legit obsessed) small kitchen appliance, the Cuisinart Air Fryer – Toaster Oven. It has 7 functions: 7 Functions: AirFry, Convection Bake, Convection Broil, Bake, Broil, Warm, Toast and only costs $199!
[/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]
[/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]

[cooked-sharing]

[/vc_column][/vc_row]

Greek Chicken Gyro Bowl

Recipes

HEALTHY AND COLORFUL GREEK CHICKEN GYRO BOWL

MEAL PREP TIPS:

I love these flavors and the ease of having this dish in your meal prep routine because you can chop the veggies, prep the Tzatsiki sauce,  and marinate the chicken during meal prep and then cook the chicken at meal time for a 10-minute quick meal.

You can also skip the Tzatsiki and just have the hummus and feta or even just the feta to simplify the dish, save on calories as well as money on groceries.

makes 2 servings

For the Chicken + Marinade:

INGREDIENTS:

  • 1 ½ LBS skinless, boneless chicken breasts; sliced
  • 2 TB extra virgin olive oil
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1 TB lemon juice
  • 2 garlic cloves, minced

TO MAKE:

  1. Mix the marinade together in a bowl + pour over the sliced chicken. Let if marinate overnight or for at least 30 minutes in the fridge.
  2. Cook the chicken over medium heat in a skillet until done- roughly 4-5 minutes/side.

To Complete the Bowl:

  • 2 cups cherry tomatoes, halved
  • ¼ cup feta cheese
  • 1 cucumber, sliced + cut into quarters
  • ½ cup red onion, minced or thinly sliced + pan-grilled
  • Mediterranean mixed olives or kalamata olives, pitted + sliced
  • Mixed greens or watercress
  • ½ cup hummus, flavor-of-choice

 

For the Cucumber-Yogurt (Tzatsiki) Sauce:

makes 12 servings

Prep time: 5 minutes

2 TB is just 50 calories!

INGREDIENTS:

  • 3/4 cup plain Greek yogurt
  • 3 TB sour cream or mayonnaise
  • 2 tsp apple cider vinegar
  • 1 TB lemon juice
  • 1 TB extra virgin olive oil
  • 1/8 tsp pepper
  • 1/4 tsp sea salt
  • 2 garlic cloves, minced
  • 3/4 cucumber, cut into thin matchsticks – place them in a paper towel + squeeze to get out excess moisture that will water down the flavor

TO MAKE:

  1. Simply mix it all together in a bowl, chill for an hour, then serve with the bowl and use extra for veggie dipping!

5 Poke Bowl Recipes from My Kitchen

Recipes

5 COLORFUL AND HEALTHY POKE BOWL RECIPES

Easy, tasty, quick bowls made for anyone who LOVES this healthy trend!

MAPLE-GINGER TUNA POKE BOWL

makes 1 bowl

INGREDIENTS:

  • 3 oz Ahi tuna, sliced – TIP: ask the fish department for sushi grade tuna or buy nori from the sushi section + use it in the bowl!
  • 1/2 cup hydrated seaweed- I use wakame or Nori
  • 1/4 cup cucumber, sliced
  • 1/4 cup watermelon radish, sliced
  • 1/4 cup red bell pepper, sliced
  • 1/4 cup shredded carrot
  • 1 cup edamame beans
  • dash of sesame seeds
  • pickled ginger
  • 1/2 container of kelp noodles

To Make:

  1. Simply put it all together in a bowl!

Maple-Ginger Sauce:

  • 3 TB Bragg’s liquid aminos or gluten-free, low sodium soy sauce
  • 5 TB maple syrup (date syrup if you’re low-sugar/Whole30 or Paleo)
  • 1 tsp sesame oil
  • 1/4-1/2 tsp red pepper flakes, to taste
  • 2 TB ginger, grated finely
  • 1 tsp corn starch

TO MAKE:

  1. Mix well + let thicken.

SPICY TUNA + SALMON POKE BOWL

makes 2 servings

INGREDIENTS:

  • 1 1/2 cups prepared brown rice
  • 2 TB scallions, chopped
  • 1/2 cucumber, sliced
  • 2 radishes, sliced thin
  • 1 cup slaw mix
  • 5 pieces of ahi tuna
  • 5 pieces of sushi grade salmon
  • Optional: tobiko (caviar)

For the Aioli:

  • 2 TB paleo mayo
  • 2 TB plain Greek yogurt
  • 3-4 tsp chili oil
  • A few dashes of Bragg’s or coconut aminos

TO MAKE:

  1. Simply divide all ingredients amongst 2 bowls.
  2. Mix together the sauce ingredients in a small bowl and divide it into 2 containers to mix into the poke bowl when ready-to-eat.

SPICY SHRIMP + BLACK RICE POKE BOWL

makes 1 serving

INGREDIENTS:

  • 1/2 cup or 5-6 cooked shrimp simply mixed with:
    • 1 TB paleo mayo and 1 tsp Sriracha sauce
  • 1 watermelon radish, cut into matchsticks
  • 1 small carrot, peeled + cut into matchsticks
  • 3-4 jalapeno slices, remove seeds to make it less spicy
  • 1 cup green cabbage, shredded
  • 1/2 cup plain purple cabbage or pickled purple cabbage
  • 2 TB edamame
  • 1 TB scallions, chopped
  • 1/2 cup prepared black rice
  • 1/2 avocado
  • 2 tsp black sesame seeds

QUICK TIPS:

I buy cooked shrimp and an instant Forbidden rice bowl to save prep time

TO MAKE:

  1. Simply plate all of the ingredients except the shrimp.
  2. In a small bowl, toss the cooked shrimp with the mayo and Sriracha- adjust to your desired spiciness.
  3. Add it to the bowl and sprinkle with sesame seeds.

LOW-CARB AHI WITH CAULIFLOWER FRIED RICE POKE BOWL

makes 1 serving

INGREDIENTS:

  • 4 slices ahi tuna
  • 1/4 cup avocado, diced
  • 1 cup purple cabbage, shredded
  • 1 TB jalapeno, sliced
  • 1 TB scallions, sliced
  • 1/8 cup carrot, peeled + chopped
  • 1/8 cup Mung bean sprouts
  • 1 1/2 cups prepared cauliflower fried rice
  • Liquid aminos- to drizzle

For the Cauliflower Fried Rice: makes an extra cup for another time!

  • 2 cups cauliflower – roughly 1 head, cut into florets + then rice in a food processor
  • 1/8 cup yellow onion, chopped
  • 1 TB Bragg’s aminos
  • 1/2 TB toasted sesame oil
  • 1/2 TB ginger, minced
  • 1 tsp garlic, minced
  • 1/2 tsp raw black sesame seeds
  • 1/2 tsp chili sauce
  • 1/2 tsp raw honey

TO MAKE:

  1. For the cauliflower fried rice: In a large skillet over medium heat, heat 1/2 TB sesame oil. Toss in the onion and cook until tender-roughly 5-6 minutes. Add in the cauliflower -cook for 6-7 minutes or until soft.
  2. Meanwhile, mix the sauce ingredients.
  3. Add the sauce to the pan and the peas- heat 1-2 minutes.
  4. Plate it with the remaining ingredients.
  5. Drizzle with liquid aminos.

TERIYAKI SMOKED SALMON POKE BOWL

makes 1 serving

INGREDIENTS:

  • 3 slices of smoked salmon, chopped (TIP: I marinate it for an hour or overnight in a bit of teriyaki sauce)
  • 1 cup leftover brown or black rice
  • Dash of sesame oil
  • 1 TB scallions, chopped
  • 1 TB black + white sesame seeds
  • 1 TB jalapeno, chopped
  • 4 cucumber slices, quartered
  • 1/2 cup Mung bean sprouts
  • 1/8 cup carrot, shredded
  • 1/8 cup avocado, diced
  • Teriyaki sauce

TO MAKE:

  1. In a skillet over medium heat, add the sesame oil and then top with the rice- pressing it down tightly as if making a tight pancake. Brown and crisp it for 5-6 minutes. Remove + fluff with a fork in a bowl.
  2. Add in the prepared toppings, salmon, + then drizzle with added Teriyaki sauce.

Simple Air-Fried Shrimp

Recipes

Air-Fried Shrimp

makes 8 servings

WHAT YOU NEED:

For the Shrimp:
• sesame oil; to spray
• 2 eggs
• 1½ cups cassava flour
• 1 LB shrimp; tails removed

For the Sauce:

  • 2-3 dashes of Sriracha sauce
  • 2 TB paleo mayo
  • 4 scallions, chopped – to top

TO MAKE:

MAKE THE SHRIMP: whisk the eggs in a small bowl, then place the flour in another. Dip the shrimp into the egg, then coat with the flour, + place on the lined air fry sheet. Spray liberally with cooking oil on both sides.
(check out why I love this Cuisinart!)

TO FRY: Place into the air-fryer, set to 350 degrees + desired crispiness, + cook on side one, repeat on side 2. Roughly 6-8 minutes/side.

FOR THE SAUCE: simply mix together the Sriracha and mayo, then drizzle it on the shrimp + add the scallions.

Build-Your-Own: Pad Thai Bowl

Recipes

Make the sauce first + then build a bowl with a grain-based or grain-free noodle, lean protein, + extra veggies!

It’s all about the sauce!

For Ashley’s Nut-Free Pad Thai Sauce:

  • 1/8 cup lime juice, fresh
  • 3 TB sunflower seed butter, organic
  • 1/4 TB tamarind paste
  • 1 tsp sesame oil
  • 1 TB Bragg’s liquid aminos
  • 1 TB coconut nectar
  • 3/4 TB Sriracha sauce, organic
  • filtered water, to thin out

Pick a Protein:

Simply prepared, pick 1 cup of lean protein

  • Chicken
  • Salmon
  • Shrimp
  • Lean Steak

Add Volume + Make it Filling with Raw Veggies:

1-2 cups of veggies

  • Scallions
  • Mung bean sprouts
  • Shredded cabbage
  • Radishes
  • Shredded carrots
  • Cucumber, chopped
  • Avocado, diced

For the Noodles (or “un-noodles”):

1/2 cup of grain-based noodles mixed with 1/2 cup “un-noodles” or 1 cup of the un-noodles

Un-Noodles

  • Kelp noodles
  • Spiralized zucchini
  • Spaghetti squash
  • Spiralized Daikon radish
  • Shirataki noodles

Grain-Based Noodles:

  • Lotus foods gluten-free ramen
  • Wheat-flour free soba noodles
  • Black bean noodles