Lemon Shrimp & Asparagus Stir Fry

Clean Eating

Trying to balance school and work while trying to stay physically active can be really tough, especially when I used to be able to cook meals every day. Thankfully, my boyfriend has become a great cook in midst of my (kinda sorta) absence from the kitchen. I can’t stay away for too long because I start getting an itch to cook. I find joy and relaxation in cooking and experimenting with new flavors. When I do come across a night where I can squeeze in some time to make dinner, I always try to cook something that isn’t time consuming or complicated. With that being said, I tried out something new and did a light stir fry with a simple lemon sauce. This literally took 15 minutes!

Heat 2 tablespoons of olive/coconut oil in a large frying pan over medium-high heat. Add shrimp, season with a little salt, and cook until slightly undercooked. Set aside.

In the same frying pan, heat the other 2 tablespoons of oil and add the asparagus. Season with a little salt. Cook until they are a bright green color and are crisp and tender.

Add the garlic and ginger. Stir to combine with the asparagus and cook for another minute.

Add the shrimp back in to the pan along with the lemon sauce. Mix everything together and let it simmer for a couple minutes until the sauce is thickened. Now it’s ready to be served!

{Here’s what you’ll need:}

1 lb. shrimp, peeled and deveined

1 lb. asparagus, cut in to 2″ pieces and ends trimmed

3 large cloves of garlic, minced

1 teaspoon of ginger, minced

4 tablespoons of olive/coconut oil, divided in half

salt and pepper to taste

Lemon Sauce

2/3 cup chicken stock

1/4 cup lemon juice

1 tablespoon of low-sodium soy sauce

2 teaspoons of maple syrup or honey

1 tablespoon of cornstarch

{How to cook:}

In a small bowl, whisk together the ingredients of the lemon sauce and set aside. In a large frying pan or wok, heat 2 tablespoons of the oil over medium-high heat. Add the shrimp, season with a little salt and cook for about 3 minutes, just long enough to slightly under cook them. Remove them from the pan and set aside. In the same frying pan, heat the other 2 tablespoons of oil over medium-high heat and add the asparagus. Season with a little salt. Cook until they are a bright green color and are crisp and tender – about 4-5 minutes. Add the garlic and ginger. Stir to combine with the asparagus and cook for another minute. Add the shrimp back in to the pan along with the lemon sauce. Mix everything together and let it simmer for a couple minutes until the sauce is thickened. Enjoy!

Makes 3-4 servings.

Simple Substitutions for Healthier Eating

Clean Eating

When cooking and eating clean, I always try to find a way to make some of my favorite dishes – or some that I’m craving at the moment – with healthier ingredients. The trickiest thing is finding alternatives that won’t change the taste too much or make you feel like you’re eating cardboard. Who says you have to sacrifice flavor? Here are some of my favorite substitutions!

100% Whole Wheat for White Flour – I’ve said this in previous posts, but whole wheat flour and white flour have completely different nutritional values. White flour is made from heavily refined and processed grains, while whole wheat flour is made from grains that have not been through heavy processing. This means white flour does not contain nearly as much necessary fiber and vitamins as whole wheat flour does and can raise your blood sugar. When buying flour or anything made with flour, make sure it’s 100% whole wheat!

Brown Rice/Quinoa for White Rice – The same goes with brown rice/quinoa and white rice. White rice has more carbs and will not benefit you! Quinoa is one of the most protein packed foods you can eat and is full of nutrients as well.

Mashed Avocado for Mayo/Spread – Mayo or spreads, like butter, have high fat content and contain a lot of calories, sugar, and artificial ingredients. Instead, mash up some avocado and spread it on a piece of toast for a yummy snack or when making a sandwich! Avocados are a healthy fat and contain over 20 vitamins and minerals!

Natural Peanut or Almond Butter for Peanut Butter (Especially Reduced-Fat) – Just because something says reduced-fat, it doesn’t mean it’s the better choice! Reduced-fat versions of peanut butter can actually have more sugar and a long list of artificial additives. Natural peanut butter provides the same sweetness without all the extra junk.

Plain Greek Yogurt for Flavored Yogurt – Flavored yogurts are often packed with extra sugar. To skip the sugar intake, go for plain Greek yogurt and add fresh fruit and/or honey or 100% maple syrup for a hint of sweetness. Added bonus – Greek yogurt is a great source of protein!

Lettuce for Buns – This is pretty self-explanatory. When eating a burger, substitute the buns for lettuce instead. Buns are more dense, so they are higher in carbs.

Plain Greek Yogurt for Mayo – As explained earlier, mayo is high in fat content and calories, whereas Greek yogurt is not and is high in protein. When making something that requires me to mix in mayonnaise, I always sub in Greek yogurt. You can’t even tell the difference! It’s super versatile and you can use it to make toppings or dips by adding spices and herbs.

Ground Turkey for Ground Beef – Ground turkey is a great substitute for ground beef to cut down on saturated fat and calories. I am a fan of experimenting with making different types of burgers (versus your usual cheeseburger), so ground turkey definitely comes in handy. I also like cooking my chili or meatballs with it!

Non-Sweetened Soy or Almond Milk for Heavy Whipping Cream – Heavy whipping cream is high in fat, saturated fat, and calories. It is used in soups and sauces to create full-bodied flavor and thick consistency while adding unnecessary levels of fat and calories. Instead, substitute it with non-sweetened soy or almond milk and add a little whole wheat flour to thicken it up. Greek yogurt is also a great alternative.

Low-Sodium Soy Sauce for Standard Soy Sauce – The taste is basically the same, but using a low- or reduced-sodium soy sauce can cut down sodium intake by almost half. It is also a good substitute for salt – don’t use both in the same dish!

Introduction to Superfoods

Clean Eating

su·per·food

ˈso͞opərˌfo͞od/

noun

plural noun: superfoods

a nutrient-rich food considered to be especially beneficial for health and well-being.

Chia Seeds They are among the healthiest foods on the planet and are loaded with nutrients that can have important benefits for your body and brain.

Key Benefits:

Deliver a Massive Amount of Nutrients With Very Few Calories
Loaded With Antioxidants – Antioxidants fight the production of free radicals, which are unpaired electrons that are very reactive and can damage molecules in cells and contribute to ageing and diseases like cancer.
High in Quality Protein – Much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. They also contain a good balance of essential amino acids, so our bodies can make use of the protein in them.
Lowers The Risk of Heart Disease and Type 2 Diabetes – Given that chia seeds are high in fiber, protein and Omega-3s, they improve metabolic health. They can significantly lower blood pressure and a marker for inflammation.
High in Many Important Bone Nutrients – Higher than most dairy products. Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
High in Fiber – Almost all of the carbohydrates in chia seeds are fiber. Fiber has many benefits such as, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in achieving a healthy weight. Chia’s stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat.
Packed with Omega-3 Fatty Acids – Important for brain health!

Chia seeds are incredibly easy to incorporate into your diet. They can be eaten raw, made into puddings, or added to baked goods. You can also sprinkle them on top of oatmeal, yogurt, and vegetables. They can be used to thicken sauces and even used as binding ingredient in recipes.

Açaí Powder Açaí is a berry commonly found in the rain forests of the Amazon. This antioxidant-rich fruit has been heralded for centuries as a healing, immune-stimulating, energy-boosting fruit.

Key Benefits:

Improves Heart Health – Research shows that açaí berries are extremely high in anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream. Açaí reduces levels of the components of metabolic disease, including glucose and insulin levels and cholesterol.
Promotes Healthy Skin – Açaí powder is one of the most effective natural skin treatments on our planet that not only combats unpleasant skin conditions, but it also actively prevents unwelcome fine lines and wrinkles.
Good for Your Eyes – Improves night vision, boosts circulation within the capillaries of the retina, reduces the risk of retinopathy in diabetics, and provides protection against macular degeneration (loss of vision).
Boosts the Immune System – Helps the immune system to function at a higher level and increase the strength of attack against illness.

Açaí powder can be blended directly into your favorite smoothies, shakes, protein drinks, and juices or used as an ingredient in delicious puddings and desserts. My favorite are Açaí Bowls!

Goji Berries Goji berries are high in vitamin C and fiber, and low in calories. Their history as a medicinal plant has roots in ancient China, where goji berries still are used to treat eye, liver, and kidney ailments.

Key Benefits:

Goji berries are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.
Promotes Healthy Skin – Goji berries are loaded with beta-carotene, a pigment found in plants and fruits, which aids in improving your skin.
High in Antioxidants – Antioxidants protect cells against breaking down when they are exposed to elements like smoke and radiation. These antioxidants fight against cell damage that results from inflammation from free radicals, preventing the likelihood of cancerous tumor development. With their healthy levels of antioxidants, they are high in fiber and low in unhealthy fats.
Aids in Weight Loss – Their rich, sweet taste, along with their high fiber content, provides a feeling of fullness that can keep you from overeating and packing on the pounds.

You can eat them raw or soak them in hot water, so they soften up. You can add them to smoothies or as a garnish on oatmeal, salads or yogurts. Basically, goji berries can be baked, cooked, steamed, and processed in any way.

I’ve been loving incorporating these superfoods into my recipes lately! I do notice that after eating them, I feel fuller for a longer period of time and more energetic. I highly recommend these particular ones that I purchased. They can be found on Amazon for a reasonable price compared to what you’ll find in store.