If you missed my post about food combining you’ll want to check’r out. This amazing steak recipe I’m about to give you goes in line with food combining. You might think to yourself, “Food combining matters? It’s all going to the same place anyway. What gives?”
When I was a kid, eating with my grandparents was torture for me. Not only did I have to eat everything off my plate, including the extra ketchup…yes, with a spoon, down the hatch it went; I had to watch my grandparents pretty much swirl everything on their plate and eat it. As a kid, I didn’t want my peas to touch my mashed potatoes, or my jello to touch my chicken pot pie! This kind of food combination is not what I’m talking about, but it gives you a visual.
What happens in the belly
Let’s take steak n potatoes, a classic meal. It’s a meal that has withstood the decades. Many would call it a ‘healthy’ meal. To the eye, it is, but to the stomach not-so. Combining a protein with heavy-duty starch-like buttery mashed potatoes spoils in your stomach. Starchy sugars don’t mix well with hard-core proteins. Ew! With spoiling in the stomach comes indigestion, bloating, gas, burping…sluggishness.
If you want to feel better after a steak dinner, change your side to a low-starch veggie, like salad, broccoli, green beans, or grilled summer squash. I know garlic mashed potatoes with steak is OH SO YUMMY, but if you’re feeling icky after a meal like that it could be the food combo. Hold up, I’m not telling you to stop eating that combo, not at all. All I’m saying is that you might want to mix it up every once in a while. Just letting you know what I’ve learned. If you want a download of my food combination aid, you can get one here at freebies. It gives you examples of what to eat with what, along with a list of foods, and when to eat fruit. I tape mine to my kitchen cupboard.
With this healthy steak recipe, I use a cast-iron pan. It does make a difference, especially if you can’t cook on the grill. I highly recommend getting one, even if it’s a small one. You can find them on Amazon.
I also use Kirkland’s Frozen Organic Green Beans. Love these things. They come pre-washed. And for my other side, I simply visit the frozen veggie section at the grocery and pick up a steamable veggie dish. This is my new go-to when I’m running low on time.
1tbspMcCormickGrill Mates 25% Less Sodium Montreal Steak Seasoning
1 tspsalt
1cupfresh or frozen organic green beansWashed and trimmed
1boxGreen Giant SimplySteam, Riced Cauliflower Italian StyleIn frozen section at grocery
Instructions
Take yourcast iron pan, put it on the stove, and preheat on high for 4-5 minutes, oruntil very hot (wink).
Pat your steak dry with paper towels. In this recipe I used Strip steak, highest grade.
Sprinkle McCormick Steak Seasoning, this is gluten-free!
Put alittle salt in the bottom of your hot cast iron pan.
Place the steak in your hot pan. It might get a little smokey, so make sure you’re cooking in a well – ventilated space…I do not recommend a tent. I personally turn my kitchen vent on and crack a window.
In the next one to two minutes, carefully flip the steak placing it in a different spot on the pan. Cook for another 30 seconds to 1 minute. Continue turning and flipping the steak until it’s cooked to your desired doneness.
To be on the safe side, use a meat thermometer and insert it in the thickest part of the steak. Here’s a quick guide on temperatures. · Medium-rare:135º· Medium: 140º· Medium-well: 145º
Place the steak on your plate and let it rest for 10 minutes before cutting into it. Keep in mind the steak may continue to cook after it has been removed from the pan.
While steak is resting, take your green beans and put them in a sauce pan with an inch of wate on medium heat. Cover the pan. with lid. Cook 5 minutes and check. Keep checkingevery couple minutes. Cook to desire. Do not burn!
While green beans are cooking. Grab your box of Green Giant SimplySteam, Riced Cauliflower Italian Style and follow the microwave instructions. Stir after it has been cooked.
Dish up the steak, green beans, and cauliflower rice on your plate. Salt lightly if desired. Enjoy!
Notes
Calories are an estimate.
Be sure to check out my other simple and delicious recipes!
All recipes are gluten-free and dairy-free recipes.
Omega oil benefits go far and wide. There is a lot of hype about these fatty acids and it can be overwhelming. Healthy oils for our bodies can be tricky to figure out. Let me make it simple for you with this quick go-to guide that brings an emphasis on omega oil benefits. As a bonus, I’ll tell you about the best-saturated fat that benefits our bodies! Huh?
To supplement, or not to supplement? There are 3 major oils in the omega family: omega-3, omega-6, and omega-9. All are unique and serve a different purpose. I’m here to simplify the explanation of them all.
First and foremost, Omega-3 cannot be produced in the human body, which means you need to get these from your diet. This fatty acid gets a lot of attention and it should! It’s good for producing good HDL cholesterol, which is good for your heart. This omega can reduce symptoms of depression, help with mental disorders, can prevent and manage autoimmune diseases, and can also help with weight management. Did you hear that? Fat can help you lose weight. Omega-3s are good for your liver and they’re anti-inflammatory. This oil can prevent dementia and improve memory. Not only that, but it betters bone mineral density, and get this, it can help reduce symptoms of asthma. Wow, powerful oil, no wonder it gets so much attention. The two highest sources of Omega-3s are fish oil and flaxseed (vegan) oil.
Some other sources include:
Atlantic Mackerel: 6,982 milligrams in 1 cup cooked (174 percent DV)
Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
With the olive oil craze, it is a source of all the omegas. My favorite, hands-down olive oil is California Ranch Olive Oil. It’s 100% olive oil. It has a great taste for salads, dipping…my mouth is watering…and cooking. Click on the picture for more details.
Omega-6
You don’t hear much about Omega-6, because if you get too much it could backfire. According to this article, the ratio of omega-6 to omega-3 in the diet should be 4:1, but in the Western diet, the ratio is much higher, 10:1 and 50:1! Ouch. They are still essential for producing energy and if taken correctly this fatty acid helps with treating the symptoms of chronic diseases like rheumatoid arthritis and breast cancer (in conjunction with another drug). On top of that, it can also reduce body fat, once again, a fat to reduce fat. The top two sources of Omega-6s are Evening Primrose Oil and Safflower oil.
Nitty Gritty on Omega-6
I supplement evening primrose oil to help with my hormones. However, a word of caution, you don’t need to supplement with omega-6. Remember too much could increase inflammation. Keep in mind that other sources of omega-6s are soybeans, corn, and sunflower oils. Note these sources are usually treated with chemicals in the field before processing…which some chemicals leach into our food…hence digestive disorders and disease. If possible, consume organic.
Did you know there is an Omega- 7?
Sea Buckhorn Oil is an omega 7. It’s actually called palmitoleic acid and it can help with some pesky ailments. According to Dr. Axe (I’m obviously a fan) some omega oil benefits of this interesting omega 7 include: aiding the healing of cancer thanks to its phytonutrients, sea buckthorn oil is also great for skin issues, not to mention vaginal dryness, it can help reduce adrenal fatigue and treats cardiovascular disease. If you’re intrigued, I highly recommend doing your research and asking your doctor about it.
Omega-9
These fatty acids are a bit different. They can be produced by the body. Some studies indicated they could help reduce inflammation and assist with insulin sensitivity. Yes, you shouldn’t have to supplement Omega-9’s because our bodies do a good job of taking care of them. The top three sources include macadamia nut oil, hazelnut oil, and olive oil. Avocado oil is also a source.
First off, I’m not a doctor, nor am I trying to be. I share the information I have either experienced myself or am extremely interested in, and then I keep things simple and give it to you in a nutshell. Please consult your physician before jumping into new things.
So what do we do with all this information? Out of all of the Omegas, Omega-3 is the most important. If you eat enough seafood and healthy fats, like avocado, coconut oil, olive oil, nuts & seeds, eggs, grass-fed organic beef, and dark chocolate, you should be good to go. I obviously didn’t go into the difference between monounsaturated fats, polyunsaturated fats, or saturated fats; if you want more of a ‘science’ explanation there is a great article here.
Bonus! Don’t miss this one.
There is an amazing fatty acid that is 90% saturated fat, but the highest in content of lauric acid, which in a twisted way can help improve the level of lipids traveling through the blood. That means it is likely it will reduce the risk of heart disease! That sounds pretty technical, but I wanted to share this with you because I eat this every day.
What I’m talking about is Coconut Oil. There are so many benefits to coconut oil, you will be blown away, in fact, there are so many benefits it can be a bit overwhelming. To keep it simple I’ll list the top 15 in a minute. But get this, some studies show that it may reduce belly fat and dampen our appetites…hello…more weight loss from fat! Coconut Oil is not an omega-3 oil, but it does contain omega-6 fatty acids. Word of CAUTION: too much of a good thing can backfire. Don’t consume more than 2 TBSP a day. If you have too much it can cause diarrhea.
Coconut oil is a staple in our family. I no longer use butter on my toast, pancakes, or in my baking. Not to mention fish frying. We just had gluten-free fried walleye last night and fried it in coconut oil. And of course, we used our cast iron pans. Seriously, cast iron is a must. It’s the healthiest chemical-free pan, and it’s super easy to clean. The walleye was absolutely amazing!
Keep in mind when cooking with coconut oil you won’t taste the coconut. It’s a clean oil with a high flash point. When buying coconut oil get the Virgin, Unrefined. A little coconut oil can go a long way, just don’t overdo it. Ready for the powerful impact this stuff can do?
Coconut Oil Benefits – Top 15
1. It helps prevent heart disease and high blood pressure.
2. It can help treat Alzheimer’s.
3. It BE good for the ole liver.
4. Reduces Inflammation and Arthritis
5. It’s antibacterial, antifungal, and antiviral! Works well on cuts and skin issues.
6. Improves energy
7. It helps the gut heal by destroying bad bacteria and that nasty Candida (yeast overgrowth).
8. Prevents Osteoporosis by helping to increase the
absorption of calcium and magnesium.
9. It’s Anti-aging. Now we’re talkin’!
10. It helps balance hormones naturally. Now we’re really talkin’!
11. Thickens hair and helps with dandruff. It’s a natural
hair conditioner.
12. It helps improve sleep when consumed every day.
13. It can help with environmental allergies if you rub the inside of your nose with it.
14. Speeds up the healing of sunburn.
15. It’s an amazing oil to make homemade popcorn with. Just sub coconut oil in place of your other oil. Yum!
We get our coconut oil from Costco because we go through quite a bit. If you don’t have a Costco Membership, no problem! You can get it on Amazon. I highly recommend this product, especially if you use it a lot. If you don’t use a whole lot, get a smaller container at the store.
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Coconut Oil Shelf-life
Coconut oil can go bad, here’s an article from David at KitchenAmbiton.com about what to look for in rancid oil. All in all, keep your diet simple and powerful with clean fresh food. Oil does a body good. Don’t be afraid of it, just choose wisely.
Need a cast iron pan? You can get one on Amazon. And it’s Prime! Click on the picture below to go to Amazon.
Wrapping Omega Oil Benefits Up!
That’s a wrap for omega oil benefits. It’s something small that has a big impact! I used to think oil was super bad for you. Back in the 1990’s, there was the low-fat craze and I fell hard on it. Oil was a big NO for me, and that was a mistake. Choose your oil carefully. Some oils are not good for you like trans-fats, some canola oils, vegetable oil, and even some olive oils that are mixed with other oils. Please read the label and know what you’re getting. You won’t get fat or high cholesterol if you choose wisely.
This walleye recipe is a family favorite! Not all walleye recipes are the same. If you want a clean taste with no trans fats, you’re going to want to keep this great walleye recipe. Speaking of trans fats, if you missed my post about Omega, Oils, Why I’m Picky, you’re going to want to check it out.
Walleye has got to be one of the best fish to fry, well Crappies are good too. But walleye is a special treat. This white freshwater fish is a hot item for any restaurant. Once you’ve had a good walleye, you’ll be hooked! Did you see what I did there?
More about Walleye
The walleye fish got its name from its eye. The eyes on a walleye are very big and they’re pearlescent, which helps them see and feed at night. With that said they are a nocturnal fish. Walleye live in freshwater and are related to the perch family. They like cold deep waters…this is a fishing hint if you head out on the water. You can find walleye in the Great Lakes region, Canadian lakes, Northwest Territories, and the Mississippi River Basin.
Walleye is one of the healthiest fish. It’s a great source of protein and omega-3 fatty acids, which are good for our hearts and brains. Walleye is also a good source of vitamin D. The fish has white flesh and a clean, succulent taste, it’s mild and sweet perfect for frying or baking. Yum! My mouth is seriously watering now. I should mention to not eat ‘walleye sushi’ so to speak. Always cook walleye before eating.
Tools needed for this dish
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Fillet the fish without skin. No fish skin is allowed in this dish. You’ll need a good fillet knife to get a smooth cut. Watch those fingers, we don’t need any cuts.
After you have the fish filleted. My favorite tool for trying walleye is the good old cast-iron pan. Remember we’re pan-frying not deep-frying. A regular cast-iron pan will do. Cast iron is super easy to use. This historic cookware brings more depth to the food. Cast-iron pan cooking is a super healthy way to cook!
A little bit more about cast iron. Don’t be afraid of it. Always use a hot pad for your hand when cooking with a cast iron pan. Never touch the handle without anything protecting your hand. As for clean-up, it’s SUPER easy to clean, no soap is required. Seriously, no soap, you’ll ruin the ‘seasoning’ of the pan. You can find a variety of sizes on Amazon, even the small size works for this recipe.
Fried Walleye Ingredients
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As for other ingredients for this amazing fried walleye recipe, we use coconut oil. It has a high flash point, which is great for frying. It heats up quickly. Coconut oil is a clean oil. It doesn’t taste like coconut at all. Again, it doesn’t taste like coconut. And it’s good for you! All grocery stores should have it on their shelves, but we get our coconut oil through Costco because we go through quite a bit. If you don’t have a Costco Membership, no problem! You can get it on Amazon. I highly recommend this product and encourage the Virgin, Unrefined.
For the breading, since my family and I need to be gluten-free we use a gluten-free pancake mix. I personally like Trader Joe’s Gluten-Free Buttermilk Pancake Mix. We’ve tried Bisquick Gluten-Free too (that’s dairy-free). And I should mention we also tried Potato Starch. All work well! There are some mixes specifically for frying fish, and honestly, the gluten-free mixes are better than the regular. With this recipe we only want a dusting on the fish, we aren’t getting the pancake mix wet. Simply put the mix in a bowl and dust the fish with it, done!
Don’t want breading on the fish? That is totally okay! Simply heat up a tablespoon of coconut oil in your cast iron pan and pan-fry the fish. Cook until flaky, salt, and eat!
The star of this dish is the walleye, so keep the side dish simple. I have a great sweet potato hash recipe or go with a healthy coleslaw or kale salad. Fresh-cut green beans or even macaroni & cheese can bring the kids coming back for more. Our family favorite is the infamous broccoli/bacon salad. Please note: If you’re going to have fruit, eat it while cooking your meal. You can check out this post about food combining, very interesting I might add!
What about other fish to fry?
Our second favorite fish to fry is salmon, again with the cast iron pan. The cast iron will give the salmon a nice crunch on the outside of the fish and a tender center. My Salmon in a Skillet recipe is one to check out.
Other tips for a winning walleye dinner
Who doesn’t like to save money? When getting ready to fish for your walleye dinner, be sure to have your fishing license before you drop a line in the water. No one wants an expensive ticket for not having a license; you can get your fishing license at sporting goods stores or Walmart.
If you’re not going to fish, watch your meat counter at the grocery store. Ask them when they’ll have walleye and what day they usually get their fish deliveries. If the fish smells SUPER fishy or the package is bubbled up with air…don’t eat it. You want clean fresh fish. Check out these posts on how to save money at the grocery store.
3oz.Freshly caught walleyeGo by size, not weight, 1 large filet or so will work.
2tbspCoconut OilEnough to coat the botton of the pan with a bit to spare.
1/3 cupPancake MixI use Trader Joe's Gluten-free Buttermilk Pancake Mix.
1tspSaltSalt to taste. This is optional.
Instructions
Wash fish off in cold water, pat dry with a paper towel. Carefully remove any skin from walleye with a filet knife. Please be careful.
Turn the stove on to medium heat and heat cast iron pan.
Put solid coconut oil in the pan. After it melts, you may need to adjust how much. You want about 1/4 inch of melted oil. Do not let the oil smoke…this is too hot!
While the pan is slowly heating up. Place fish into the pancake mix and dust all sides.
Slowly insert dusted fish into the hot cast iron pan. The oil should sizzle.
When you see the outer edges of fish start to brown, about 2 minutes; flip the fish with the tongs gently and cook for another 90 seconds to 2 minutes.
Turn off the stove and transfer cooked walleye to a plate covered with a paper towel.
Salt the fish to your liking.
Eat within a few minutes.
Notes
Calories are an estimate. Walleye is 79 calories per 3 ounzes. Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness.This recipe is also great without the pancake mix. Feel free to fry without breading.
Before you go
Good eats don’t stop at fried walleye. Check out my other delicious and surprisingly gluten-free recipes! Simple ingredients, lots of flavor, and nutrition. You’ll learn about the ingredients and how to prepare an amazing treat.
When it comes to favorite cookies, the chocolate chip cookie is the best. The gentle crisp on the outside and soft center is the perfect texture to satisfy anyone…in my opinion of course. Oh, and then you get a chunk of chocolate that is slightly hard but surrounded by dough…oh, so good from a texture point of view.
However, when I was told I couldn’t eat gluten anymore due to an Inflammatory Bowel Disease (IBD) my heart sank, to say the least. So if any of you have Crohn’s or colitis, I know you understand what I’m talking about. My pleasure of baking and having a fresh cookie out of the oven was a thing of the past. How am I going to live? Is there even a gluten-free dairy-free chocolate chip cookie recipe?
After I let that devastating news sink in, I was more determined than ever to recreate my guilty pleasure of chocolate chip cookies but gluten-free style. To the store I went to find gluten-free flour. I must say I was not only confused about all the flours but I was a bit sticker-shocked at the prices, which will do my body good because I won’t make them as often, but when I need a fix I’m making the da*n cookies.
Take note, I wrote a post that includes this recipe. If you happened to missed it and want to catch up on How Cookie Dough Gave Me Super Powers you’ll want to check’r out. It talks about stress and what I did to treat it.
Gluten-free Flour
This can be overwhelming. And I did get overwhelmed. There is so much information on the internet I honestly am not going to reproduce it, but I will give you some sources to check out. If you want to learn more about different flours Healthline has a good article. If you want to make your own blend, I recommend Sarah Bakes Gluten-free. She’s got some great recipes I’ve had before too.
As I said, gluten-free flour is not a spitting image of ‘normal’ flour, but it does the trick to satisfy your fix.
It’s important to note, that there are many gluten-free pre-made chocolate chip cookie mixes at the grocery store. I’ve tried a lot of these, and they’re okay. If you look at the ingredients in these mixes you’ll find that sugar is the first ingredient! And as with any ingredient list, the first ingredient is the most abundant ingredient, and so forth. For my taste, those mixes are too sweet and there are some unwanted ingredients in them too, like soy. Be aware of your digestive triggers that throw your system off. With that said, in the refrigerator section, there is a premade reduced-sugar chocolate chip cookie that is quite good when you don’t have time to bake your own. It’s Sweet Loren’s Gluten-Free Chocolate Chunk. Here is her website to check things out.
Products I use for this gluten-free dairy-free chocolate chip cookie recipe
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To keep this recipe low on inflammation and allergens at bay I use Enjoy Life Mini Chips. These are super good. We like them more than the normal kind. They’re great in brownies, pancakes, melted over rice crispy treats, or on a spoonful of peanut butter! Great. Now I need to go eat some.
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To make it easy on me with the gluten-free flour I use King Arthur’s Gluten-Free Baking Mix. Note the MIX. They do have the flour, but you’ll want the mix. Watch out for this.
On to the gluten-free dairy-free chocolate chip recipe!
1cupKing Arthur's Gluten-Free Baking MixBaking mix. Use a heaping cup.
1/4tspSalt
1/2 tspCinnamon
1/3cupEnjoy Life Semi-Sweet Chocolate Chips MiniThese are allergy-free, read package.
Instructions
Preheat oven to 370. Tear a sheet of parchment paper and put it over the cookie sheet.
Add the coconut oil, brown sugar, and cane sugar to glass mixing bowl and mix with hand mixer until mixed together
Add egg, vanilla, and apple cider vinegar. Mix until together
In a separate bowl, add a heaping cup of King Arthur's Gluten-Free Baking Mix, salt, and cinnamon. Hand mix with a fork.
Gradually combine both bowls while mixing with the hand mixer. Mix until all together.
Fold in Enjoy Life Chocolate Chips Mini with a wooden spoon.
Scoop dollops of dough about the size of the wooden spoon and place on the cookie sheet. Allow 1-2 inches between dollops.
Place the cookie sheet in the oven and set the timer for 11 minutes.
While cookies are baking, clean-up the dishes. Please don't eat raw cookie dough due to the egg. We don't need tummy aches.
When cookies are done, slowly transfer them to a cooling rack if you have one. Otherwise, remove the cookies from the cookie sheet in a minute.
Notes
Calorie count is a guesstimate for one cookie when baked. It depends on the size of the cookie. Also the cost of the batch of cookies is also an estimate.
Be sure to check out my other sweet treats!
All are gluten-free and dairy-free. Simple and delicious.
When it comes to meal planning, we could all use a few meal planning tips. Cooking and I have a love/hate relationship. There are days when it is soothing to my soul, and other days it’s like a ton of bricks on my shoulders. Let’s face it, just figuring out what to eat has been a chore. Today I have a simple yet powerful solution for you when you have to answer the question “What’s for dinner?”. It’s my secret weapon to reduce stress for everyone under the roof!
What’s for dinner?
During my morning coffee time with my husband, I noticed when we ask each other what we want for dinner I start sweating. How could three little words stress me out? What’s for dinner?
Starting the day out with these words was not doing me any favors. The problem? I didn’t know how to answer the question. Foods would start swirling in my mind with questions like What does Mark like? What can Dave eat? What is easy? What is healthy? Should we go out? But where? When can we all eat together? Hence, the sweat.
There are times in life when it’s nice to have someone tell you what you’re having for dinner instead of giving you a choice. Have you ever looked at all the different kinds of jelly and jam at the grocery store? There are a TON of them. How did we get to this point of too many choices?
So when someone asks me “What’s for dinner?” and I can’t answer that, it usually results in me thinking about it ALL DAY LONG. This can be a major distraction and a nuisance. If only I put more thought into meal planning!
How to answer the question
My fix to this madness is to have a piece of paper tell me what’s for dinner. Yep, a simple piece of paper. Of my meal planning tips, this is my #1.
When I have a plan in place, my stress level drops tremendously and I can move forward with my day. There are a couple of ways we can go about this. We can either look up meal plans online or we can create our own. Either way works. But to make life simple, just use my monthly guide and fill in the blanks. You can find my guide in Freebies. Some meal planners online can be overly complicated and have ingredients or items that are unrealistic.
Meal planning tips made simple, we’re not going to die
For my family, simply writing out the source of protein and one side dish does the trick. With that said, every Sunday I grab my piece of paper and write out the week’s meal plan, and if it’s like last week, so be it. No one is going to die.
When I plan I only plan dinner; breakfast and lunch are ‘whatever meals’ in my head. As long as I have healthy choices for the kiddos, I’m good.
As I said earlier, for dinner, I only pick a protein and maybe a side dish, then I fill in the gaps with what I have laying around. For instance, tonight, we’re having brats and green beans. I’ll probably fill in the gaps with either noodles or plain potato chips. Tomorrow we’re having salmon and baked potatoes, and I’ll probably throw in blueberries. The next day it’s grilled chicken and roasted butternut squash, and I’ll probably add some strawberries. Simple, easy, and good for our bodies.
To save time and cravings at the grocery store, don’t go to the store. That’s right, nowadays, some people will grocery shop for you! This is an incredible service, especially if you hate grocery shopping or you just can’t get to the store for other reasons.
My #2 meal planning tip is to shop wisely. Look for deals, and buy things in season. I have much more money-saving tips at the grocery store here. You gotta check it out…good stuff that saves you money!
But I have food sensitivities
My family is a bit unique. Remember the jelly and jams in the grocery store? Well, our specific diets went from being able to have many choices, to just a handful. Preparing meals, where we could eat anything, was a heck of a lot more stressful than being able to eat just a few things… the bright side to food allergies and sensitivities.
My son and I have limited menus due to inflammation in our bodies. Sure, we could continue to eat everything we wanted, but we would pay a huge price for it. It’s been my choice to reduce the inflammation in our bodies as much as I can by making a few changes in my diet. And it has been very effective and I don’t feel deprived!
My son and I can’t eat dairy or gluten (wheat, rye, barley). He also can’t have nuts. But I can. I can’t do eggs or soy, but he can. It gets confusing. We both have gone through tests and we also went through food elimination to help us determine what we could eat and what would backfire. We want our bodies to heal, and to do that we must eliminate the triggers. So when it comes to meal planning, it becomes a little easier after you figure out what is causing issues! Yes, I said easier. How? There are fewer choices.
But what if you don’t have a special diet to follow?
If you want to be healthy, stop weight gain, and put an end to cravings, eat like you meant it. Food is meant to fuel our bodies. Having food taste good is a bonus. When we cut back on processed and sugary foods, our bodies will be given a chance to heal and be happy.
As our body adjusts to a cleaner menu, our cravings will change from wanting junk to wanting pure food. You might be like, “Shut up Christy! I’m not doing that!” Friend, that’s the junk food talking, not you. Bad mood foods? Yes, they exist. Trans fats disrupt the balance of our omega-3 fatty acids, and when our omegas are low, it can lead to a bad mood. Not only that, but blood sugar can play a role in mood swings as well. When our nutrition is off, so is our frame of mind. I didn’t even talk about hormones and foods.
Meal planning tips in a nutshell
Circling back to taking the stress out of meal planning; simply use a pencil and my meal planner to extinguish the “What’s for dinner?” question. It’s okay if you have the same menu plan for a couple of weeks. We just need to feed our family wholesome foods.
Post your planner on the refrigerator or a kitchen cupboard so everyone can see what the main meal will be for the night. Heck, you can even use a paper talking puppet to tell your little ones what’s for dinner. Download the Meal Planner in Freebies. Bon appétit!
Spicy shrimp are two words that were made for each other. This is a dish that won’t disappoint your spicy palate. I’m not going to bore you with a long story about this recipe, because there isn’t a story. My husband was experimenting in the kitchen and concocted this amazingly delicious dish! He calls it: Mark’s Spicy Shrimp… super creative name, right? This recipe is packed with nutrition and flavor!
Did you know that one BILLION pounds of shrimp are eaten every year? That’s crazy. Shrimp not only live in the ocean, but they are found in estuaries, rivers, and even lakes. Another fun fact about shrimp is their lifespan, it’s from one to seven years. Move over hamster, I’m getting a shrimp! In case you’re wondering hamsters only live for about three years.
As for nutrition, shrimp are very low in calories. About 15 grams of shrimp is 18 calories, that’s close to three shrimp depending on its size. Shrimp are high in protein and low in carbs. It’s loaded with selenium, which is an antioxidant that can boost your immune system, protect your brain, and reduce your risk of certain cancers. (1) These bottom feeders are also a great source of iodine, which is super beneficial for your thyroid to work properly. And yes, shrimp do have omega fatty acids in them too! If you want to learn more about omega’s read my post about them.
Spicy!
There is good reason to enjoy something spicy now and then. If your tummy can take it on, add some spice to your dishes. I guess if you didn’t like spicy things you wouldn’t be reading this post. Spicy foods have multiple benefits. For one it speeds up your metabolism and puts the brakes on your appetite. This stuff is good for weight loss.
Some other benefits of spicy food are that it helps fight inflammation in your body, it lowers your mortality rate…yep, helps you live longer, and it can fight off bad bugs in the body…bacteria that is. (2)
The number one tool for Mark’s Spicy Shrimp is the trusty cast-iron pan. You’re going to want a medium-sized one. It gives the food an extra layer of flavor. Believe me, I’ve done a lot of research on what pan is the healthiest to cook with. One that won’t leach chemicals, aluminum, or Teflon into my food and the cast iron wins every time! It may be heavy, but it’s extremely low maintenance. In fact, if you’re anemic (iron deficient) it helps put a little iron in your system.
One more thing about the cast iron pan, it’s SUPER easy to clean, and no soap is required. Seriously, with no soap, you’ll wreck the ‘seasoning’ of the pan. I highly recommend getting a cast iron pan, even if it’s the small one. You can find them on Amazon.
As for other ingredients, I recommend gluten-free Ramen noodles. Our family likes Lotus Foods noodles. Gluten is super inflammatory on the body, why eat it when there is a gluten-free version? It may be a few cents more, but it beats going to the doctor for issues.
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This recipe may only call for a little olive oil, but it’s worth getting the good stuff. My favorite, hands-down olive oil is California Ranch Olive Oil. It’s 100% olive oil. With that said, be sure you get an olive oil you trust is 100%. We don’t need no stinkin’ canola or vegetable oil fillers.
The secret ingredient that really makes this dish is the Hatch Valley Flame Roasted Green Chile. My husband eats this stuff by the spoon! Make sure to get the chopped-up version, not the whole. It’s kind of like a relish. Amazon has a two-pack for sale. Simple ingredients, gluten-free, and non-GMO. This is good stuff people!
Variations to the recipe. This is such a versatile recipe that any protein would work: brats, strips of steak, grilled chicken, breakfast sausage, or vegetarian with tofu or almonds.
1/2cupRed Bell PepperSlice half a red bell pepper, this is close to a half cup.
1/2cupOrange Bell PepperSlice half a orange bell pepper, this too is close to a half cup.
3/4cupRed OnionSlice red onion, slice as much as you like. Your preference to how much.
7pepperoniPepperoniChop about 7 pepperonis into 4ths. Use your favorite pepperoni.
1/2 cupFrozen green beans
1unitRamen Noodles or Gluten Free Ramen
1tbspBragg's Liquid AminosYou can use soy sauce instead, your preference.
1/4cupPickled gingerWe prefer the pink color. Any pickled ginger will do. This is a garnish.
3tbspHatch Valley Green ChileUse to your liking. If you want a milder dish, use only 1 tbsp.
2tspSriracha SauceUse to your liking. For a milder dish, use 1 tsp or less.
1tbspOlive Oil
1/4 cupGoat Cheesethis is optional
Instructions
Using a saucepan, bring 4 cups of water to a boil.
While water is warming up, chop the red onion, red bell pepper, orange bell pepper, and pepperoni. Count 5 shrimp out and have them ready.
Line up ingredients so you have the ready to use.
After water has boiled, gently place shrimp in the boiling water. Watch them closely as they cook. During this time, turn on the heat on for the cast iron pan. When shrimp turn pink, turn heat off and set aside.
Now that the cast iron pan is hot, put 1 tbsp of olive oil in the pan and place the red onion, red bell pepper, orange bell pepper, along with the hatch chilis and aminos into the pan. Stirfry until you get an aroma.
Remove shrimp from hot water, remove any shell and tail.Chop the shrimp up. Place shrimp into cast iron pan. Turn pan on low.
Boil another 4 cups of water and place Ramen into boiling water. Let cook for 4 minutes.
Drain 90% of the water from noodles and add noodles to the cast iron pan. Add green beans to the cast iron pan. Add ginger.Add pepperoni to the pan.Turn heat to medium heat.
Add sriracha and goat cheese. Turn off heat and serve!
Notes
Calories are estimated not including the goat cheese. To make the cooking time go faster, use two saucepans, and have the water boiling. If you’re not a fan of pepperoni try breakfast sausage. And again, adjust the spiciness to your liking. Enjoy!
Be sure to check out my other simple and delicious recipes! All are gluten-free and dairy-free recipes.
There is something about molasses cookies that I crave. When I grew up, every Christmas my grandma would bake molasses cookies. Her cookies were about the size of a silver dollar and so addicting! My grandma would always have them neatly packed in a wax paper-lined cookie tin. The cookies would literally melt in your mouth. As I grew older and found out she’d use grease from the meal before, I thought about making a healthier kind of molasses cookie, a gluten-free molasses cookie recipe!
There is nothing more fun, and sticky, than messing around in the kitchen with molasses. I wanted a cookie but was having trouble figuring out an egg substitute. Since eggs are a trigger for my body, it’s been a challenge coming up with an egg substitute that works for the particular recipe you’re working on. When you have a specialty diet, you have to be creative and experimental. So that’s what I did and discovered molasses and peanut butter marry well together. The gluten-free molasses cookie recipe was born! I can now say egg-free too.
Molasses Benefits
Molasses was first around in 1582, some say 1600. In other words, it’s been around. There are many health benefits to molasses. On some mornings I will actually drizzle molasses on my peanut butter toast just to get the added molasses advantage.
A little touch of molasses has a big nutrition punch! What exactly is in blackstrap molasses? You’ll find it is a source of iron, calcium, magnesium, vitamin B6, potassium, copper, and selenium (antioxidant). Needless to say, blackstrap molasses is good for your red blood cells due to its iron content; and because of its potassium volume, it also helps lowers blood pressure. Get this! In case you missed it, blackstrap molasses contains calcium which we all know is good for our bones. And because it contains B6, blackstrap molasses can fight off stress. Blackstrap molasses may even help us folks who have Crohn’s disease and colitis. These are just a few benefits that it has. More benefits can be found here.
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What kind of molasses to buy?
To get these great benefits from molasses, you must get blackstrap molasses. Light molasses and Dark are not the same as Black. Blackstrap is the darkest type of molasses and it is the most concentrated form, hence, it has the most health benefits. After all, molasses is sugar. From what I understand it’s the leftover juice from sugar cane after they crush it to get sugar crystals. They boil it, then boil it again, and then again.
*Warning, if you eat too much of this dark syrup, you’ll probably get diarrhea. Know your limits.
Peanut butter has been around since only 1904. It was introduced at the St. Louis World’s Fair. It was used as a protein source for World War I and World War II.
Not only is peanut butter a good source of protein, but it also contains omega-3 fats. It is a good source of vitamin E, vitamin B6, manganese, and magnesium. Believe it or not, it also has copper in it!
Peanut butter is good for your heart; it can help reduce the risk of diabetes, and it even has some anticancer properties.
What kind to buy?
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The best kind of peanut butter to buy is organic. Organic peanut butter doesn’t have any added trans fats, sugars, or other hydrogenated oils. When those extra things are added to peanut butter, there are no health benefits; in fact, it’s the opposite. Hydrogenated oils increase omega-6s, and when you get too much of a good thing (omega-6) it makes it bad for your body and may cause weight gain along with inflammation which could trigger all sorts of digestive issues. Yikes!
Spend the extra money and buy organic! Organic peanut butter is simply organic peanuts and salt. Please read the labels on your peanut butter, it makes a huge difference. I like Costco brand, Kirkland Organic Peanut Butter. Plus, I store my peanut butter in the refrigerator.
The gluten-free molasses cookie recipe awaits!
What happens when you put molasses and peanut butter together? Talk about a B6 and magnesium powerhouse! The flavors work and complement each other. Your mind might be saying “Ew”, but your taste buds beg to differ.
Because my diet is limited, I made these cookies with gluten-free flour. They are also egg-free, soy-free, and dairy-free. They do contain peanuts. Baking egg-free can be tricky. One great substitute for eggs is…you guessed it…peanut butter!
1/2cupCoconut oil (solid form)You can use shortening as a substitute.
1/2 cupSugarWhite grandular or Organic Sugar Cane works
3 tbspBlackstrap Molasses
3tbspCoconut MilkYou can substitute any kind of milk alternative
3tbspOrganic Peanut ButterHeaping tablespoons, you can try it with Almond Butter or even Tahini.
1cupGluten-free flourHeaping cup of Gluten-free flour
1 tspBaking Soda
1/4tspCloves
1/4tspGinger
1/2 tspCinnamon
1/4tspSalt (optional)
Instructions
Preheat oven to 350 and prepare the cookie sheet with a sheet of parchment paper on top.
Mix coconut oil, sugar, peanut butter, and coconut milk.
Add blackstrap molasses and mix.
In a seperate bowl stir flour, baking soda, and spices.
Gradually combine dry ingredients to wet with mixer. The dough will be thick. If it looks dry add a splash of coconut milk, if it looks wet add a tbsp of gluten-free flour.
Chill dough for 1 hour.
In a small bowl, put in 1/2 cup of sugar.
Make small 1 -1 1/4 inch balls and roll them in the sugar. Place them on the cookie sheet an inch or so apart.
Gently push the bottom of a fork into the cookie so it makes small groves.
Put the cookie sheet into the oven and bake for 8-10 minutes.
Let cookies cool for 10 minutes.
For an added bonus mix 2 tbsp peanut butter with 1/2 tsp of coconut oil and 2 tbsp of powder sugar. Put in the microwave for 20 seconds then stir, put it back in the microwave for another 15 seconds and stir. Then put a dollup on top of the baked cookie…kind of like a frosting.
Notes
The calories and price of the cookies are an educated guess.
I hope you enjoy this tasty nutrition-packed gluten-free molasses cookie recipe. Happy baking!
Be sure to check out my other sweet treats!
All are gluten-free and dairy-free. Simple and delicious.
Salmon is one of those fish that can be prepared in various ways. It’s so versatile and delicious, not to mention, good for you! I’ve eaten salmon baked, broiled, grilled, poached, and pan-fried. What’s my favorite? For me, it depends on the time of year. And this time of year is a great time to use a skillet to cook your fish. Even though it’s in the dead of winter this fish will taste as if it came off the grill.
My salmon in a skillet recipe is super simple, clean, and easy to make. It only has three ingredients: olive oil, salmon, and salt (seasoning of your choice). That’s it! Unless you have a fish allergy, this fish is good for everyone.
What’s salmon got to do with it?
Before we get to cookin this salmon in a skillet, let’s look into this delicious fish. In the summer of 1995, my sister and I drove up to Alaska and spent the summer in a fish processing plant. Well, most of the summer. It was an amazing experience! We camped on the beach, worked in yellow slicker gear, and ate salmon cooked in foil, dressed with butter…baked over the campfire I must say. Besides eating halibut cheeks, this salmon was AMAZING!
While at the fish processing plant, I learned a great deal of knowledge. For one, I learned that fish eyeballs can stick to you. The second lesson I learned was that you could make a box of macaroni and cheese in the microwave. Yes, it’s true! The third thing I learned was how to clean a fish! And probably the most important piece of knowledge I learned was the different types of salmon that I had to sort on the sorting table.
Me in my slicker gear
During this particular season, we had five types to sort: the King or Chinook, the Sockeye or Red, the Coho or Silver, the Chum or Dog Salmon, and the lovely Pink salmon. Each had its distinct features and, yes, we had to smell them. If the fish didn’t smell good, it got a bad grade and was probably sent to a pet food plant…I don’t really know.
Alaska salmon the best?
Good question. I have no idea. Salmon aren’t just in Alaska. They are in the Atlantic Ocean and even some freshwater lakes and rivers. For instance, every fall we go fishing in Michigan for Steelhead. They are not as tasty as Sockeyes, but they still have great benefits.
My son’s Steelhead. So HUGE! We did not eat this one…too old.
What about the health benefits?
The health benefits of salmon are amazing! They are filled with good fat. This kind of fat won’t make you fat. The omega-3 fatty acids in salmon help reduce inflammation in your body. And when inflammation is reduced, the less likely you’ll get sick, and I’m not talking colds, I’m talking about the big stuff. It’s also really good for Inflammatory Bowel Disease (IBD) like Crohn’s or Colitis. Here are some other great benefits:
Okay, that’s salmon in a nutshell. I didn’t cover everything about his amazing fish, just gave you a taste (no pun intended). Let’s get to the salmon recipe!
The is hands down one of the best ways to make salmon. Crusty outside, flaky inside, and served with easy mashed sweet potatoes. This recipe is super simple and amazingly delicious. One of my favorites!
Course dinner, Main Course
Cuisine Mediterranean
Keyword fish, panfry fish, salmon
Prep Time 5 minutesminutes
Cook Time 8 minutesminutes
Servings 1
Calories 400kcal
Cost 4.00
Equipment
Cast Iron Pan
Ingredients
1filletSalmonTake the skin off if it isn't already, check for bones.
1tbspOlive OilPut this in the pan while it's heaing up
1tbspLemon Pepper Seasoning or SaltYou can use any seasoning of choice.
Instructions
Warm up the cast iron pan on medium heat and put the olive oil in the pan.
Pat the salmon dry with a paper towel. This will prevent splattering when salmon is placed in the pan.
Gently place salmon in the cast iron pan and shake your seasoning on top.
Set timer for 4 minutes. Look for HALF of the salmon to turn a light pink.
Flip salmon over after the 4 minutes and let cook for another 2 minutes.
After 2 – 3 minutes, removed salmon from the pan. Turn off the stove.
Notes
The calories are based on the salmon and the olive oil. This goes great with mashed sweet potatoes. Simply bake the sweet potato at 350 degrees for about 50 – 60 minutes. When they are soft, take them out and peel the skin off. Place in the bowl and mix them with butter. Add a pinch of salt and dive in!
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Why Cast Iron?
A cast-iron pan really does make a difference, plus it’s SUPER easy to clean, no soap required. Seriously, no soap, you’ll wreck the ‘seasoning’ of the pan if you use soap. I highly recommend getting one, even if it’s the small one. I use cast iron for everything! You can find them on Amazon.
Wrapping salmon in a skillet up
The wild-caught salmon is preferred over farm-raised. It’s just best to eat “organic” fish versus ones that are raised in a fish tank. Would you rather eat a fish from a large body of water or one from a small fish tank? Think about that for a minute.
Whether you want a different protein, want to balance out the weekly menu, or if you’re looking to get healthier, salmon is here to serve you. You can also check out my pan-fried walleye recipe. Enjoy!
Be sure to check out my other simple and delicious recipes!
Gameday simple sloppy joe recipe at your service. Whether it’s basketball, football, baseball, or table tennis, this is by far my favorite sloppy joe recipe. Not only is it super easy, but it has simple ingredients. It’s perfect after a long day at the field, and it’s excellent for watching the big game. Have a party or family get-together? These sandwiches are a great dish to serve! Try them in slider buns. Full of flavor and super easy to make.
Come NCAA Final Four Basketball or Super Bowl Sunday, this recipe will be sitting in my Crockpot. Heck! Take this recipe to the summer cookout or the campground too! So what’s in it? First of all, let me tell you what’s not in it. My sloppy joe recipe doesn’t have any high allergen ingredients, that’s right, it’s gluten-free, dairy-free, wheat-free, grain-free, egg-free, nut-free, and soy-free.
My choice of protein is venison, but if you’re not a fan, go for beef. I haven’t tried it with turkey (because I am allergic to turkey) or chicken, but I think it would work minus the ketchup. You’ll have to experiment if you want to go the fowl route.
What’s so good about venison?
Venison is open-range, free-range, organic, plant-fed protein. Venison is lean, there is hardly any fat, and it’s low in calories. It’s full of iron, B6, B12, riboflavin, niacin, and thiamin…essentially many B vitamins. Which are super important for your body and brain to function properly.
Oh, if you didn’t know, venison is deer meat. Yes, yes, a “Bambi”, but not all deer are “Bambi’s”. In some parts of the country, the deer have destroyed habitats for other animals by eating foliage from the ground up. It’s a problem! Not to mention farmers’ crops and our simple home gardens.
Beef
For this recipe, you can substitute ground beef, which is very good. But! Be sure to get the lean ground beef, like 90/10. Plus, you’ll have to fork over some coins for the organic grass-fed kind. You pick, this recipe isn’t picky.
As for sides, I like a little crunch. My favorite side is low-salt potato chips. I also like something green on my plate, like steamed broccoli, green beans, coleslaw, pasta salad, or a fresh spinach salad. Adding a slice of cheese to your sloppy joe makes it more of a meal, but I’ve also had sloppy joe on its own, no bun included. When I do this, I combine my joe with roasted butternut squash! So yummy.
This recipe is passed down from my dad. He is a rock star at making this. And it's so delicious! Please note, my dad can only make pancakes, so if you can do that, you can do this recipe!
Course Main Course
Cuisine American
Keyword bbq, burger, easy meal, sandwiches, Sloppy joe
Prep Time 5 minutesminutes
Cook Time 3 hourshours30 minutesminutes
Servings 12people
Calories 645kcal
Cost $15.00
Equipment
Frying pan
Crockpot
Ingredients
3 tbspOlive Oil
2lbsLean burger or vension
1largeSweet onion choppedAbout 2 – 3 cups worth
1/4 cupWater
3tbspApple Cider VinegarI usually only put 2 tablespoons in.
2cupsCatsupI like the Simple kind without High Fructose Corn Syrup.
2tbspMustard
1/4cupBBQ sauceUse your favorite. I personally like the kind that doesn't have High Fructose Corn Sysrup.
1/2 cupBrown Sugar
Instructions
Warm the frying pan and put the olive oil in the pan
Immediately put in the ground beef or venison and brown it.
Add the onion at the same time…I know it's weird, but that's how my dad does it.
Drain any excess fat and grease.
Add to the crock pot
Add the water and the vinegar
Add the ketchup, mustard, BBQ sauce, and sugar
Mix together
Cover and set to high for 2-3 hours
Stir occassionaly
Add bun and eat!
Notes
When the sloppy joe is done, you can eat it alone or with a bun of your choice! I personally like to add cheese…in my case, it’s fake cheese.Delish!The calorie, cost, and servings are all an educated guess.
Pull up a chair and let your Crockpot do all the cooking. This is a slam dunk, touchdown, and homerun of a game-day meal! Your kids will love it. Be sure to check out my other recipes and health tips!
Before you go, here are some of my family favorites!
Avocado got your taste buds? There are many things you can do with this amazing fruit. Due to my IBD (Inflammatory Bowel Disease) I have had to simplify my diet. So, when I make a meal I keep things as simple as possible. With avocados, I usually just put a shake of salt on them and add them to my meal, but lately, I’ve been more adventurous and have been making guacamole and now pesto!
This is actually my new favorite find. With normal pesto, there are ingredients in there that are hard for me to digest, like dairy, nuts, and various spices. Yet, my recipe only has six ingredients without dairy or nuts. Honestly, I can’t tell the difference. And it’s healthy for you!
Avocado is easy to digest, so if you have IBD, colitis, or Crohn’s disease, avocado is your friend. It’s a great source of potassium (more than a banana), folate, magnesium, B Vitamins which include: B2, B3, B5, B6, and it has Vitamin C, Vitamin E, and Vitamin K. This fruit also is a great source of healthy fat. The fat avocados have isn’t going to make you fat, so don’t be afraid to eat it. They have monounsaturated and polyunsaturated fats; these are good fats.
They also are high in fiber which is also good for us IBD people. Many fiber foods are extremely taxing on our intestinal tract.
Overall avocados help people get healthier! They help your eyes, assist in weight loss, help make you feel satisfied, ease arthritis symptoms, prevent cancer, and help your body absorb nutrients…which is hard for people with Crohn’s or colitis.
How to eat them
If there is one thing that turns my son off about avocados it’s how slimy they are. Yeah, it’s kind of gross. This is where we can be creative. Avocados are great in smoothies if you’re a smoothie person. Yet, guacamole is probably the most popular way to eat them, especially around Super Bowl and Cinco de Mayo. However, avocado pesto is on the rise. Move over guac, here comes the pesto!
Why not make a sauce that is super good for you? Combine all these awesome benefits of avocado and mix them with garlic, basil, lemon, olive oil, and salt. That’s all there is, people. Six ingredients to play with and to make it your own.
Hold up there friends. This isn’t just for gluten-free or keto pasta, you can use it as a sandwich spread! The longer you blend this recipe the more creamer it will get. Oh my goodness, it’s such a great substitute for mayo or ‘dressing’ as some people say. Heck, you could probably add more oil and make it a salad dressing! Endless ideas with avocado.
Nut-free, Dairy-free, Gluten-free Avocado Pesto Sauce is my new favorite find. Only 6 fresh ingredients! Easy to make, tastes amazing, and shines in every dish. Healthy for you too!
2clovesgarlicLarge cloves. If you like a lot of garlic add more or less if you don't.
4leavesbasilLarge leaves.
2tbsplemon juice
2tbspolive oil
Instructions
Gather all your ingredients so they're ready to go.
Chop your avocado. You want to make sure the avocado is ripe. They should not be rock hard. You want them to have a bit of give. Look for darker skins, not the green skins.
Place in the food processor and put your 2 pinches of salt in.
Give your galic cloves a rough chop, remove the skin first! Add you lemon juice, chop your basil leaves, and add your olive oil. Put them in the processor.
Process all the ingredients. For a chunker pesto, only blend for a short while. For a creamier version blend longer, like I did for this one. All done!
Eat it as the main meal or serve as a side…like with a piece of smoked chicken thighs and fresh chopped tomatoes. YUM!
Notes
The serving size is about 2-3 tablespoons. The calories are based on serving size. The entire calorie count for the whole recipe is estimated to be 589 calories. This recipe will keep for 24 hours. If there are leftovers, store it in an air-tight container in the refrigerator. If the pesto turns brown, discard it. Totally makes the sandwich. Enjoy!
Hope you enjoy this amazing recipe. I know your body will love you for it.
Be sure to check out my other simple and delicious recipes that accent this avocado dish!
