20 Minute Shrimp and Sausage Skillet

20 Minute Shrimp and Sausage

This recipe was a big stretch for me because I don't really care for shrimp unless it is breaded and deep fried. 

 

 

 

Chop up green pepper, red pepper and onion and set aside.

In another bowl chop up your zucchini and sausage and set aside.

Get your shrimp read to cook.  Peel and devein all of them.

Add to a pan with a little bit of coconut oil.

 

 

After they are done and not opaque anymore.  Remove from skillet and set aside.

 

 

Add 2 more tablespoons of coconut oil to skillet and add in your pepper and onion mixture.

Sauté for a few minutes.  

 After you have sautéed your veggies add in your zucchini and sausage.  Cook for a few minutes.

 Add in your shrimp, garlic and chicken stock and sauté for 1 minute more.

20 Minute Shrimp and Sausage Skillet


1 pound medium shrimp peeled and deveined
6oz precooked smoked sausage, chopped
3/4 cup diced red bell pepper
3/4 cup diced green bell pepper
1/2 medium yellow onion, diced
1/4 cup chicken stock
1 zucchini, chopped
2 garlic cloves, diced
pinch of red pepper flakes
2 teaspoon old bay seasoning
3 tablespoons coconut oil

Heat a large skillet over medium high heat with some olive oil or coconut oil.

Season shrimp with old bay seasoning. Cook shrimp about 3-4 minutes until opaque remove and set aside.

Cook onions and bell peppers in skillet with 2 tablespoons olive oil or coconut oil for about 2 minutes.

Add sausage and zucchini to the skillet.  Cook another 2 minutes.  Put cooked shrimp back into the skillet along with garlic and cook everything for about 1 minute.  Pour chicken stock into pan and mix through to moisten everything. 
Add salt, pepper and red pepper flakes. 

Remove from heat garnish with parsley. 

Healthy Benefits of some of the ingredients in the Chili

Since I agreed to this fitness challenge at Vernal Personal Trainers it has making want to learn more about what I am putting into my body. 
I know people tell me eat your vegetables, eat your protein and make sure to add in carbs.  But I want to know why and what benefits they have for me and my body.  So I have been doing some research on some things.  I have so much to learn but good thing I love to research and learn new things. 



Coconut Oil

I have heard of it before but I have never used it before.  I started using since I have been watching what I put into my body.  So here are a few health benefits of coconut oil.

-improves cholesterol
-boost immunity
-helps digestive disorder (IBD)
-can promote weight loss especially around the belly waist
-helps body mount resistance to viruses and bacteria
-can positively affect our hormones for thyroid and blood sugar control
-can help improve insulin use in the body
-help body absorb fat soluble vitamins
-can increase good cholesterol in the body
-can help in keeping weight balance
-can help with aging by stopping the damage to other healthy fats and tissues in our bodies.

Peppers

I have only used peppers sparingly when I cooked but now I will be sure to use them when I can.

-good for eyes
-anti cancer benefits
-supports immune system
-cures iron deficiency
-detoxifying properties
-burns calories
-cardiovascular benefits
-great source of vitamin b6 and magnesium
-benefits capsaicin
-benefits potassium

Onions

We use lots of onions pretty much in everything we cook.  

-detoxifying of metals and parasites
-assists respiratory issues
-strengthens bones
-prevents cancer
-anti spasmodic
-anti biotic
-protect the brain
-aids digestion
-purifies blood
-antiseptic

Garlic

We use lots of garlic also.  Love cooking with it and try to incorporate into everything

-strengthens immune system
-good levels of vitamin c
-can reduce cardiovascular disease
-good source vitamin b6
-can aid in prevention of multiple types of cancers
-regulates blood sugar

****Consuming too much can be detrimental to your health in large doses.****


Tomatoes

We eat some tomatoes but not in the healthy way but we will be putting them in more of our foods now.

-keeps skin healthy
-supports bone health
-improves vision
-reduces hair problems
-lowers blood sugar levels
-wards off cancer
-promotes sound sleep
-control weight
-lowers blood pressure
-reduces chromic pain

I hope this helps you want to eat more veggies in your diet and learn alittle bit more about how they will benefit your body and health. 

Chili

This recipe I got off of Facebook.  It is off of VPT Healthy Eating and Recipes

They have some good ones on there if you have facebook check them out. 

 

 

 

 

 

 

Cut up your peppers, onions, and garlic put in a pot with your coconut oil. 

 

Saute in pot for a few minutes until peppers and onions soften.  They will brighten up in color. 

 After your vegetables have softened add in your 2lbs hamburger.

 

 Brown your burger about 5 to 7 minutes

 Add in your chili powder, cumin, and tomato paste. 

After you have incorporated those ingredients add in diced tomatoes and kidney beans.   

 Let simmer for a few and let the flavors melt together. Then enjoy your chili.  Top with your favorite toppings. 

 

 

 

 

Chili

 

1 tablespoon coconut oil

2 onions, chopped

2 bell peppers, chopped

4 cloves garlic, chopped

2 pounds hamburger

16oz tomato paste

1/4 cup chili powder

2 teaspoon cumin

19oz kidney beans

28oz diced tomatoes

 

 

Heat the oil in a large pot over medium high heat.  Add onions, peppers and garlic and cook stirring occasionally until soft 6 to 8 minutes.  Add the beef and cook breaking it up with a spoon until no longer pink 5 to 7 minutes.  Add tomato paste, chili powder and cumin.  Cook stirring 2 minutes.  Add beans and tomatoes salt and pepper. 

 

Simmer over medium heat stirring occasionally until thickened 20 to 25 minutes.  Serve with corn bread.  

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake

I am trying something new for breakfast that can be quick and easy after you have it baked.  You will be able to eat for a quite a few meals.  I am one of those people who have a hard time eating eggs everyday. I think to switch things up alittle bit. 

 

 

I found all these ingredients at our local Smiths.  This is the first time I have been able to find Steel Cut Oats.   

 

Measure out your steel cut oats and quinoa.  Put in a fine mesh strainer and rinse it until the water runs clear.  Drain well and set aside.

 Measure out your coconut and put in a dry skillet over medium heat and toast the coconut.  Make sure to watch and stir constantly because it will brown quickly.  After toasted set aside.

 Measure out your almond milk, eggs (I think our eggs taste better than store bought eggs.  We have our own egg laying chickens), vanilla, maple syrup and cinnamon.  Whisk all together and set aside.

 Layer half your sliced bananas, blueberries and raspberries. 

Since berries are kinda out of season I bought frozen berries.

Then spread on the quinoa and steel cut oat mixture on top. 

 Top the quinoa mixture with the rest of your bananas and berries.

Add in your almond mixture.  Pour slowly so you don't disturb the layers you have put in your pan already.  Then sprinkle with the toasted coconut.

Put in a 375 degree oven for 60 minutes.

 

 

 

Berry Banana Quinoa and Steel Cut Oat Breakfast Bake

 

Ingredients:

 

1/2 cup quinoa, uncooked

1/2 cup steal cut oats, uncooked

3 medium very ripe bananas, sliced

1 1/2 cups blueberries

1/2 cup raspberries

1/4 cup unsweetened coconut flakes

2 cups almond milk

2 large eggs

1-2 tablespoon maple syrup

1 teaspoon vanilla

1/2 teaspoon cinnamon

dash of salt

cooking spray

Non fat green yogurt for topping

 

Rinse quinoa and steel cut oats with cold running water until water runs clear about 3 times. Drain well and set aside.

Get your fruits ready.  Slice bananas and wash and drain berries. Set aside.

Toast your coconut in a small skillet on medium.  Set aside.

In a medium bowl whisk milk, eggs, maple syrup, vanilla, cinnamon and salt.  Set aside.

Preheat oven to 375.

Spray 8x8 baking pan with cooking spray. 

 

Layer half the bananas, blueberries and raspberries in a even layer on the bottom.  Using a spoon or spatula spread rinsed quinoa and steel cut oats on top.  Top with remaining bananas and berries.  Slowly pour liquid without disturbing the set up.  We are looking for evenly distributed fruits and sweetness in every slice.  Sprinkle with coconut.  Bake 60 minutes uncovered. 

 

Refrigerate covered up to 5 or 6 days.





One Pot Chicken and Potatoes

 

 

 

 First scrub your potatoes and carrots really good and dry them.

 Chop all your potatoes, onions, and carrots and peel all your garlic.

It took a whole head of garlic

 Rinse the chicken and pat dry

Place chicken on to a foil lined baking sheet. Place garlic, potatoes, onions and carrots on top and around the chicken.

Drizzle with extra virgin olive oil.  Salt and pepper and paprika everything.

Toss to coat everything with oil and seasonings.

Place in a 375 degree oven for 1 hour and 20 minutes.

 

 

 

One Pot Chicken and Potatoes

 

Ingredients

 

8 chicken thighs

6-8 large potatoes, cut into quarters

5-6 carrots, cut in 1-2 inch pieces

1 onion, cut into quarters

15-20 garlic cloves, whole

kosher salt

black pepper

1/2 teaspoon paprika

3-4 tablespoons olive oil

 

 

Preheat oven to 375.  Line a baking sheet with foil or even parchment paper. 

Thoroughly wash potatoes and carrots with a scrubber and cut them into small pieces.  Pat dry on paper towel. 

Rinse chicken under running water and also pat dry with paper towels.

Add chicken, potatoes, carrots, onions and garlic.  Sprinkle with salt, pepper and paprika.  Drizzle with olive oil.  Toss everything to coat.

Place in oven and bake 1 hour and 20 minutes.  Check for doneness. 

If the chicken and potatoes have not browned up much as you like put it under the broiler for 5 minutes.



 

 

 

 



Healthy/Paleo Sloppy Joe Sweet Potato

 So I am kind of on a new adventure.  I am wanting to get healthy.  I know pretty cliché with it being the new year and everyone making resolutions.  I have been working on this for alittle while and I have been working out at Vernal Personal Trainers and I have learned so much from Sarah.  So I am loving this exercise thing and I have seen some great results without changing my diet or really watching what I have been eating.  I am wanting to get more results so I am changing my eating alittle bit and be more aware of what I am putting into my body.  I have felt so much better have more energy.  What can hurt by changing my diet it can only get better from here right?  I am slowing introducing my family to paleo type meals but we aren't going to go crazy.  I will modify them for my family like I did tonight.  They don't like sweet potatoes so I bought buns and put mac and cheese with it.  I ate mine on a sweet potato and it was really yummy and really filling. 

To get your sweet potatoes cooked.  Preheat oven to 450. Wash the potatoes really well and dry them so they don't have excess water on them. 

 After you have dried your potatoes really well poke several holes in them.  Take some aggression out on them. 

 Place them on a foil lined cookie sheet.  Bake for 30 minutes then turn them over and bake for 30 minutes longer. 

After they are done they should look like this and soft.  Yummy goodness right there. 

 While you potatoes are cooking chop all your veggies up. 

 After you get veggies chopped.  Place celery, onions and garlic in a either a pot or skillet.  I love my enamel lined cast iron pot.  I added in a tablespoon of coconut oil.

 Saute your veggies in the coconut oil until tender. 

Add in the hamburger and brown. After the hamburger is browned add in

green and red peppers

 

honey, we were lucky and got some really yummy honey from a bee keep in Manila this year.   

Chili Powder and cumin  

 Add in diced tomatoes and tomato paste

 Incorporate everything and simmer for 15 minutes.

 

 

Serve over a sweet potato. 

 

 

Paleo Sweet Potato Sloppy Joe

Ingredients:

4 prebaked sweet potatoes
1 1/2 lbs hamburger
1/2 onion, chopped small
1/2 green pepper, chopped small
1/2 red pepper, chopped small
1/4 cup celery, chopped small
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
2 tablespoons honey or coconut sugar
1 14oz can diced tomatoes with liquids
1 6oz can tomato paste


Saute onions, garlic, and celery together in a skillet until onions are tender.
Add and brown hamburger in the same skillet.  Next add the spices, honey and peppers

Pour in can tomatoes and tomato paste.  Simmer all together on low for about 15 minutes.  Finish with salt and pepper. 

Cut sweet potato in half and scoop out a portion to form a little bowl and fill with sloppy joe mixture.  Or you can slice up each potato into wedges and pour sloppy joe mixture over.  Serve hot and enjoy. 

Chinese Food- Sweet and Sour Chicken, Vegetable Chow Mein and Ham Fried Rice

For New Year's Day we normally do like a ham or a prime rib but this year I decided to mix things up a bit.  We decided to do Chinese food per request of my 3 boys.  

 

First gather all your ingredients and prep everything because you have to work fast when you start cooking.  I had everything chopped and separated into bowls in the steps they needed to be added.  I also had all my sauce mix ins out and spices. 

 

 

Vegetable Chow Mein

 

Your noodles need to be cooked before you start anything so they can be added at the right time.

Get your skillet hot add your oil and your cabbage, carrots, bean sprouts green onions. Saute them until the cabbage starts to wilt.

 

After your cabbage has wilted alittle bit add half of you chicken stock and your cooked noodles.  Stirring constantly cook for about 45 seconds. 

Add in the rest of your chicken stock, soy sauce, sesame oil, and lo mein sauce. Cook for 1-2 minutes until the liquid has dissolved.  After the chow mein is done I actually put the whole pan in my 200 degree oven so it will stay warm while I am doing the rice and sweet and sour chicken.  After I was done cooking everything I took it out of the oven added a little more chicken stock to freshen up the noodles and sauce. 

Ham Fried Rice

 

First step you need to do is cook you long grain brown rice, you can make with whie rice.

 

Get your pan hot and add your oil, green onions, carrots, peas and ham.  I add in 1/2 the sesame oil also. 

After you have cooked the vegetables and ham add in the eggs, Push everything to make a hole in the center of the pan.  Scramble the eggs after they are cooked combine with everything else.  Add the rice to the skillet mix in then add in soy sauce and sesame oil to taste.

 

 

Sweet and Sour Chicken

Ingredients:
3-4 chicken breasts cut into slices or chunks
Salt
1 cup flour
1/2 cup cornstarch
2 teaspoon baking powder
1 teaspoon baking soda
1 1/2 cup cold water
Vegetable oil

Rub salt into chicken pieces.  Mix flour, cornstarch, baking powder, baking soda, and cold water in a medium size bowl set aside Heat oil to 350.
Dip Chicken into batter and deep fry until brown. 


Sauce:

Ingredients:
1/2 cup water
4 tablespoons cornstarch
4 tablespoons rice vinegar
6 tablespoons Catsup (I just used Heinz brand ketchup)
1 1/3 cup sugar

Place all ingredients in a sauce pan and bring to a full boil stirring constantly until thickened. 

Ham Fried Rice

 

 

3 cups cooked long grain brown rice

3/4 pound ham diced

1 tablespoon sesame oil, divided

1 tablespoon canola oil, divided

1 1/3 cup frozen peas and carrot blend

3 green onions, chopped

2 cloves garlic, minced

2 large eggs

3 tablespoons soy sauce

salt and pepper

 

In a large skillet heat 1 1/2 teaspoon sesame oil and 1 1/2 teaspoon canola oil over medium high heat. Once hot add carrots, peas, green onions, and ham and sauté 1 minute then add garlic and sauté 1 minute longer.  Push veggies to edges of pan and add eggs in center and cook and scramble.

Add rice to skillet.  Add in soy sauce with salt and pepper to taste.  If need to add in more sesame oil. 

 

 

Vegetable Chow Mein

 

 

1 tablespoon oil

4 cups shredded cabbage

1 cup shredded carrots

1/2 bunch green onions

1 pound fresh steamed thin chow mein noodles

1 cup chicken stock

1/4 cup soy sauce

1/8 to 1/4 cup sesame oil

1/4 cup panda brand lo mein sauce I couldn't find lo mein sauce but it is pretty much the same as oyster sauce on the Chinese aisle.

 

If using dried noodles, cooking them first remove about 1 minute before package directions.  Drain them rinse with cold water. 

 

In a large skillet or wok heat oil on medium high and add green onions, cabbage, and carrots.  Stir fry for about 2-4 minutes or until cabbage is wilted. 

 

Increase temperature add in noodles and 1/2 cup chicken stock.  Cook stirring and tossing constantly for about45 seconds and then add the remaining chicken stock.  Cook for another 1-2 minutes or so until all the liquid is dissolved. 

 

Add the remaining ingredients, soy sauce, sesame oil, and low mein sauce.  Continue to cook for another 2-4 minutes.