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8/8/2018

Keto Pancakes

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The smell of fresh pancakes brings forth memories of Saturday morning cartoons, family fun in the kitchen and breakfast for dinner creativity. Once I stopped eating gluten I realized pretty quickly that while I could deal without bread pretty easily pizza, pasta and pancakes were quick staples that I'd grown up keeping on hand for meals after an exhausting day and I missed them. I've been searching for a truly great gluten free pancake for ever since... for years now... and I've finally found one I love. 

This recipe is one that I have been regularly working into my meal preps for a while now and feel confident saying I will keep using. They have a touch of cinnamon, a hint of vanilla and just enough sweetness to sate the desert craving should I want to stuff them with whipped cream and some chocolate shavings or a few berries. I freeze them in 2-3 pancake stacks and microwave them once I get to the office most days but occasionally I'll do breakfast for dinner and pair them with scrambled eggs or an omelette. Either way they are delicious!

A couple quick notes: these are not the thick fluffy pancakes you get at breakfast restaurants (but if you let the mixture sit for a little bit to thicken up you will be able to get them a bit thicker but they will still be a thinner pancake). The reason these pancakes work is the blender, I've tried making them with a whisk and I couldn't get them quite the same. 

Ingredients:
  • 8 ounces softened cream cheese
  • 8 eggs
  • 1/2 tsp vanilla
  • 1/2 to 1 tsp of cinnamon (to taste)
  • sugar free sweetener of choice (to taste)- I use between 6 to 10 drops of liquid Stevia

Other Items Needed:
  • griddle or skillet
  • blender
  • spatula

Directions:
  1. Blend everything together well, there should be no lumps. We are looking for a homogeneous mixture that is fairly thin.
  2. Pour mixture onto a hot griddle to create a six inch circular pancake. Be careful, since the mixture is thin it is easy to go overboard on this step and end up with a monster pancake that is difficult to flip.
  3. Let the pancake cook, untouched, until you see bubbles and the edges of the pancake are firm. Then its time to flip!
  4. Flip the pancake and continue cooking until the center is firm.
  5. Plate, add toppings of choice and eat... so good!
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2/9/2016

Taco Tuesday

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I love tacos... savory spiced meats with fresh crunchy veggies and lots of salsa, yumm! Unfortunately most taco seasoning mixes have junky ingredients in them which takes the happy out of my Taco Tuesday fun. So I decided that it was high time I create a spice mixture to replace those seasoning packets. It won't be perfect for everyone so feel free to make tweaks and changes to it as everyone prefers slightly different combinations of ingredients in their 'perfect taco meat' (which is why there are at least 10 versions of taco seasoning at the grocery store and not a one of them tastes like the others) but I've been enjoying it in my lunches recently.

Before I get into the spice mixture I want to stop over in the mix-ins area of taco meat for a moment. Depending on what you are looking for taste-wise and the amount of added veggies you want to have in your meat there are many options for veggie mix-ins to cook with your taco meat. Some are:
  • diced mushrooms (LOVE this, if you've never had mushrooms in your Tex-Mex food you are missing out man)
  • diced onion
  • diced peppers of many varieties
  • shredded carrot
  • shredded zucchini
  • diced tomatoes or tomato puree
  • salsa (another favorite of mine)
  • and more!

I personally use mushrooms and salsa (I pretty much always have these on hand and tacos can be a bit of a last minute dish for me, like pancakes! Sometimes I just get a craving and think 'why not?') as my go to. They are what I used last week but there are so many options! Try one, try them all, try mixtures of them, try new things altogether and tell me how they turn out! If you are new to adding veggies to your taco meat I would suggest that the smaller the dice the better for beginners so perhaps start with shredded and pureed veggies and then move up to a little chunkier portions later on. Personally I'm not a big fan of diced bell peppers in my taco meat due to the texture/bite so this may be something that you add later on as well if you are like me.


Another thing I do to add nutrition and flavor is use stock or broth instead of water when simmering my spices in with the meat. Something I noticed when checking out various recipes and packages of seasoning mixtures (other than the crazy amounts of additives and the fact that most have gluten) over the last 6 months or so was that bullion, or similar flavoring agents, was a common addition. It isn't necessary to use broth but it does help with that missing element from the flavor palate of the store bought packets, especially when using lower fat meats, such as poultry, that can be a bit lackluster on the flavor side and dry out easily. 

The procedure I use when making my (Tex-Mex/restaurant style) tacos is simple. I understand that these are not traditional tacos and while I do love those as well I was trying to replicate the simple 'brown meat and add a spice packet and water' style of taco meat with this recipe.
  1. Cook the meat. I use beef and chicken most often but the possibilities are limitless.
  2. Add all other ingredients to the pan, including enough liquid to simmer for about 30 minutes on low with (1/2 to 1C is plenty. When using salsa or purees I decrease the amount of broth as I typically work on a time crunch around dinner time).
  3. Add mushrooms towards the end of cooking. Feel free to add these earlier with the other veggies but I like the texture of adding them a few minutes before the end personally.
  4. Once mixture is at the consistency you want (most of the liquid will be gone but not all moisture) remove the pan from heat.
  5. Eat your yummy taco meat on salads, grain free taco shells, baked sliced potatoes/root veggie chips, rice (if you include rice in your plan), etc. with even more fresh veggies like tomato, lettuce, or onion. If you include dairy you can put a little cheese or sour cream on them... maybe a little cilantro if you like cilantro. Options, so many options! :)
If you have a bit more time you can toss everything in the pan at once and let it simmer for longer so that the spices will really infuse into the meat as it cooks. This is what I ended up doing when making chicken tacos last week as I was doing meal prep and had more time. I did a quick shred at the end and had some wicked good taco meat on my hands. It's all a matter of time and preference. This isn't a recipe for tacos so much as a quick guideline on options for yummy tacos for those who aren't used to making tacos at home or are looking to try adding veggies to their dinners.

Ok, seasoning time! This seasoning mixture makes about 4 dinners worth of spice mixture (depending on how much spice mixture you prefer). I typically use 2-3 Tbsp per pound of meat. Just mix it up and store it in an airtight container between uses.
  • 1.5 Tbsp Dried Onion Flakes
  • 2 tsp Garlic Salt
  • 1.5 tsp Ground Cumin
  • 2 tsp Paprika
  • 5 Tbsp Chili Powder
  • 1 tsp Cayenne Pepper
  • 2 tsp Seasoning Salt (there is a good recipe here if you don't know how to make it)
  • 2 tsp Onion Powder
  • 2 tsp Garlic Powder​

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10/27/2015

Basic Roasted Chicken

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Roasted chicken can be quite complex but it doesn't have to be. This staple in the kitchen can be completed in about 2.5 hours with minimal hands-on time and makes a wonderful dinner. I made two chickens at once in a roasting pan with about 10 minutes of prep from start to finish and kept it very simple for this recipe (the recipe and instructions below are for one chicken). I wasn't at home when I made the chickens above which means that I didn't have fresh garlic or herbs... so I just used minced garlic, salt and pepper for the seasoning and stuffed the chickens with onion alone. It was a hit even without the herbs and fresh garlic. Also, since I went very simple I didn't need to tie the legs together but if you are going to be using stuffing you might consider doing so. I'm all about simplicity and using what I have available whenever possible so most of my recipes are easily adapted for a wide range of options, this chicken included.

INGREDIENTS:
  • salt, to taste
  • pepper, to taste
  • garlic- either dried minced garlic or fresh, to taste
  • 1 3-5 lbs whole chicken with the giblets and neck removed (if included)
  • 1 stick of butter
  • 1/2 onion, rough chopped
  • fresh herbs of choice, optional


NEEDED:
  • roasting pan
  • small pan/bowl to melt butter
  • basting brush, optional
​
DIRECTIONS:
1. Preheat oven to 425 degrees Fahrenheit.
2. Chop your onion and garlic (if using fresh).
3. Melt the butter.
4. Stuff herbs and onion into the cavity of the chicken. I tend to save any that does not fit inside to rub on the chicken after I salt and pepper it.
5. If you are using fresh garlic rub it onto the chicken. If not then you will add your dried garlic with the salt and pepper.
6. Sprinkle salt and pepper onto the chicken and place it breast side down into the roasting pan.
7. Baste the chicken with half of the melted butter.
8. Bake the chicken for 15-20 minutes.
9. Reduce the oven's temperature to 350 degrees Fahrenheit.
10. Baste the chicken with the remaining melted butter and continue baking at the reduced temperature for 1.5-2 hours depending on the weight of the chicken. (Do not consume under-cooked chicken. Please check internal temperature of chicken.)
11. Allow the chicken to rest for at least 10 minutes before carving it in order to maintain the moistness of the meat.
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10/19/2015

Back to Basics: How to Make Ghee

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"Ghee is a class of clarified butter that originated in ancient India and is commonly used in South Asian cuisines, traditional medicine, and religious rituals." -Wikipedia

In today's world there are a lot of people who cannot tolerate dairy, myself included. One of the good things about ghee is that, when it is prepared correctly, the milk proteins are removed. This means that many people who cannot tolerate butter can tolerate ghee. Basically, it is the best of both worlds: the benefits (and taste!) of butter without the casein and proteins that you may react to.​

You can find ghee in the store:
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... but I suggest you make it yourself if you have lactose intolerance as I have found that it is very easy and a lot more of the milk proteins seem to be removed when I make it myself than when I purchase it at the store. The exception to this would have to be Tin Star Food's ghee. I have heard awesome things about their ghee from people who do not tolerate dairy well. This isn't to say that other brands' ghee isn't great, I just haven't tried it so I don't want to speak to it. The brand of ghee you see above ended up making me decide to stop being lazy and make some ghee at home again. That's good for you guys though because you can now see how I make it!

INGREDIENTS: 
  • butter (grass-fed butter is a little more difficult to find but is the best due to the higher quality... more vitamins for one!)

EQUIPMENT:
  • small pot
  • cheesecloth
  • glass container for storing ghee

PROCEDURE:
1. Place butter in sauce pan over low heat. I couldn't find grass-fed unsalted butter so I am using a salted variation.
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2. Check on butter regularly over the next 2-3 hours, stirring as necessary. It does take a long time to make but you don't have to stand over it the whole time. I often put it on and then go clean my house or do homework, checking on it about every 20-30 minutes. ​
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3. When you see the milk solids have settled to the bottom and begun to brown so your liquid butter has become golden in color it is time to remove it from the heat. When it gets close to this point though I suggest you stick close to your pot to make sure you only slightly brown the solids verses burning them. I should have left this batch on the stove for a few more minutes so that the milk solids would brown a bit more but I was running behind. It still came out beautifully though.
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4. Strain the liquid through cheesecloth into a non-plastic container (I have melted a plastic one before... oh the mess!). The milk solids will remain in the cheesecloth while your ghee will strain through the mesh to the container beneath.
5. Place your ghee in a container. If it has been prepared properly you won't need to refrigerate it and it will last for months.
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The unrefrigerated ghee is on the left but if you do store it in the fridge it will look like you see on the right.

One thing to understand about ghee is that the flavor is more intense than the butter you started with. I would suggest adding a little at a time to your dish when first learning to cook with ghee for this reason. Another, awesome, thing to know is that the smoke point is incredibly high so it is great for high heat cooking like sautes and stir fries! I have heard it said that 'you flavor with it like butter but cook with it like oil' and I find that to be fairly accurate but I tend to use less ghee than butter when flavoring with it due to my personal preferences on taste.

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10/12/2015

Crock Pot Shredded Chicken

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Shredded chicken is incredibly versatile. You can toss it in a variety of sauces for instant wrap filling, burritos, spreads, and more... or just eat it plain on a bed of salad greens with a drizzle of your favorite vinaigrette for a quick and healthful salad. I prefer to make my shredded chicken in bulk when I find a good sale and freeze it up in batches for later use. It's simple, quick, and saves time when preparing last minute meals or bulk cooking chicken meals in later weeks. 

INGREDIENTS:
  • chicken breasts, boneless and skinless
  • chicken stock or broth (check the ingredients if you didn't make it yourself)

EQUIPMENT:
  • crock pot
  • electric mixer (if you don't have one you can use two forks)

PROCEDURE:
1. Place chicken in crock pot. 
  • Most people thaw their chicken first as it is safer from a health perspective since you don't have to worry about intermediate temperatures beyond the safe limits. I have been asked previously if the meat really needs to be thawed first, here's my two cents: I have used frozen chicken directly in the crock pot without issue for this recipe and a few others before BUT food safety rules suggest that you thaw the chicken appropriately beforehand to avoid those potentially longer periods at intermediate temperatures... so that is what I do suggest that you do if at all possible. It is better safe than sorry when it comes to the health of your family in my opinion.
2. Add a couple tablespoons of stock/broth per pound of chicken. 
  • You could use a little bit of water in a pinch but I prefer the stock so that the resulting meat will be tasty and packed with flavor.
3. Place crock pot on low for 6-8 hours. Ensure that the chicken has reached the correct temperature/if fully cooked before turning off the crock pot.
4. Allow the chicken to cool for a few minutes before attempting to shred. If you are using the two forks to shred the chicken I suggest that you allow it to cook quite a bit as I have been burned quite a few times trying to rush to get it shredded and off my to-do list... its not worth it.
5. Shred the chicken. My suggestion is to use the electric mixer to shred the chicken by simple putting the mixer in the bowl with the chicken and 'mixing' like you would cake batter. The chicken shreds very quickly with this method and you avoid burned fingers. :)
6. Allow the chicken to cool completely before freezing it into portions appropriate to your family's needs to avoid ice crystals forming in the containers and on the chicken itself. 

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9/21/2015

Crock Pot Salsa Chicken

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This recipe is what I call a 'dump' recipe. You literally dump all the ingredients into the crock pot and walk away. It can't get much easier than that. Use this shredded chicken as a topper for a baked potato, a stuffing for enchiladas or tacos, over rice, as a nacho topping, or just by itself as a protein main. Whatever suits you fancy. :)

INGREDIENTS:
  • 1 Jar Salsa (I prefer Medium... just make sure to read the ingredients if you aren't making it yourself)
  • 1-2 C shredded or matchstick carrots
  • 3 lbs Chicken breast meat


PROCEDURE:
  1. Add salsa, carrots and chicken to the crock pot.
  2. Cook 7-8 hours on low or 5-6 on high.
  3. Shred chicken with two forks and allow to cook for a few minutes before serving.
  4. If you eat dairy there are a few options for a creamy and/or creamy shredded chicken option:
    1. Add 8 oz cream cheese into the crock pot for about half an hour after shredding the chicken for a creamier and slightly tangy version of this meal.
    2. Add 1-2 C shredded Cheddar or Monterrey Jack cheese about 15-30 minutes before serving, after shredding.
NOTE: For a more tangy meal option sub salsa verde for the medium salsa I listed. With the cream cheese it is a great enchilada stuffer and always a crowd pleaser!

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9/20/2015

Seasoned Baked Chicken... Taco, Cajun, Italian, You Pick!

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Once again we look at chicken. This easy recipe has about 5 minutes of hands on time and is ready before I've finished my evening 'chores' making it a go-to meal when I was married. I've had it on salads, as a protein main with steamed or sauteed veggies, and sliced cold in a wrap... it was pretty tasty any way I tried it. Feel free to mix it up and try this with other spice combinations, the recipe listed below uses Taco Seasoning mix but there are other options. See the "Mix It Up" note at the bottom for two alternate versions that I have already tried out myself.

INGREDIENTS:
2 lbs Chicken
Enough taco seasoning to coat the chicken (1/4 C or 1-2 packets of clean taco seasoning or this)

NECESSITIES:
Large bag or deep bowl for coating chicken
Baking Dish

PROCEDURE:
  1. Pre-heat oven to 400 degrees Fahrenheit.
  2. Wash and pat dry your chicken pieces. You can use whatever kind of chicken your family prefers. Since I usually use this on salads I will often use chicken breast for the sake of being easy but that isn't the only cut that this will work with.
  3. Place seasoning, home made or a clean store bough variety,  into the large bag. I usually start with half of my seasoning mixture so that I can add in more later and don't use more than I necessary.
  4. Add chicken pieces in a few at a time and shake the bag to give them a good coat of the seasoning mixture. Remove the chicken and place it in the baking dish. 
  5. Continue this process until all chicken is covered and placed in the baking dish.
  6. Bake chicken until the juices run clear when cut. If you are using chicken breasts it usually takes 20-30 minutes but the time can vary depending on what cut of chicken you are using, if it is bone in/out, and etc.
  7. Let chicken rest for a few minutes then serve. My favorite way to serve this is on a salad so I will slice up the chicken and add it to a big salad with lots of varied greens and veggies.

MIX IT UP: You can do this with a Tbsp of almond meal and Italian seasoning as well. Just add a little melted butter or ghee drizzled over the top for a delicious pairing with zucchini pasta or other Italian inspired meal!

Want a Cajun version of this? Just sub the taco seasoning for cajun spice mix and you've got the beginnings of one of the tastiest ceasar salads I have ever had. Yumm!

The possibilities are endless! :)

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9/17/2015

Fajita Chicken

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Fajita chicken is a staple at my house. I use it in fajitas, tacos, on salads, as a protein main with other veggies such as green beans or squash and zucchini...  you could even top a potato with it and other 'fajita' toppings for a tasty meal higher in carbohydrates. It's pretty versatile. Quick and simple, just like I like it!

NOTE: If you have a George Foreman grill or similar you can simply season the meat and put it on the grill for a fast salad topper. It is lower in fat this way and not quite as tasty in my opinion but very fast and easy. I do not have a grill at the moment, of any type, so am working on fajita meat on the stove top. This one is just a seasoned meat rather than a marinade but I am working on a marinaded fajita chicken as well.

INGREDIENTS:
  • 2 bell peppers (optional)
  • 1 onion (I prefer sweet onions)
  • 2 lbs chicken breasts
  • 3 tbsp butter, divided
  • fajita seasoning, to taste (make sure to check the ingredients if you are purchasing a prepared seasoning mixture)

PROCEDURE:
  1. Start out by heating a skillet on the stove top on medium heat.
  2. While you wait for the skillet to heat up prep your veggies by slicing them into slivers about 1/2 inch in width. 
  3. Slice your chicken breasts into strips 1.5-2 inches wide. Add fajita seasoning to the chicken according to your preference.
  4. Once the pan is hot add in 2 tbsp of butter.
  5. Toss in a small handful of the onions and let them sweat down in the pan with the butter for a few minutes. 
  6. Once they have softened add in your chicken strips.
  7. Cook the chicken over medium heat with the softened onions and browned butter. Make sure to flip the chicken after a few minutes to ensure that it is evenly cooked and completely.
  8. Once chicken is cooked through remove it to a bowl or plate away from the heat and allow it to cool. 
  9. Add the final tbsp of butter to the pan and allow it to melt down before adding in the rest of the vegetables.
  10. Saute until the onions and peppers reach the desired tenderness. Some people prefer very fresh and crisp veggies and others prefer very soft veggies. I don't eat a lot of peppers and onions so I often leave this step out if I am just cooking for myself.
  11. Once the veggies are done you are ready to plate however you wish! The chicken will be cool enough to dice or cube at this point if you would like to do so.

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9/2/2015

Easy Roasted Chicken- 2 Ways

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Sorry I've been MIA guys... it has been a little bit crazy in my personal life this past week with a new doctor, an MRI, grad school starting up again and some other personal issues so I wasn't able to get a lot of blogging work completed unfortunately. Never fear, I am not gone from the net-verse! I have a list of posts that I am working on currently including a review of one of my favorite running apps (I can't run but I love it for my walks!) plus I ordered the backpack that I was talking about in my previous post. It should get here this week so that review will be upcoming as well- I'm so excited! Then it's a couple of recipes and a post about how I organize my household chores for quick completion throughout the week. I completely re-did my chart to show you guys how I came up with my personal plan from start to finish so that you can design your own that works for your family! For today though I am talking about two recipes for roasted chicken that are very simple to make. Read more below.
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This week I decided to stick with chicken as my main protein as it was on sale and I've had some big expenses lately. I picked up some chicken thighs and drumsticks for a good price and headed home to see what I would come up with once I got in the kitchen. Unfortunately by the time I got home I wasn't feeling very well at all as I had had an MRI earlier in the day and the contrast dye really doesn't get out of system as fast as the doctors say it should- possibly due to the MTHFR but its an unknown and doesn't really matter in the end. The dye makes me sick to my stomach and causes my POTS to act up... I had to wait a while after the MRI before I could leave as I was pretty dizzy actually. So I went with as little time as possible on my feet in the kitchen and had some cuddles with my pups.  Here they are... I love my love-bugs! The one on the left is Roxanne or Roxy and on the right is my Isabel or Izzy. They are both 4 years old turning 5 in January and February of 2016. Roxy just had quite the health scare if you recall- she almost died! She is doing so much better now though, happy as a clam and hyper as all get out. Isabel is a bit more mellow but is crazy about her ball and will bug you for hours on end to throw it again and again... do not forget to pack it if we go visit somewhere or there will be craziness. It's basically her binky... and the only toy she cannot destroy in less than a minute (tennis ball to gravel in 60 seconds people, for serious). I will likely review the toy maker at some point since I have quite a few of their toys if anyone is interested.
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​For the chicken thighs I drizzled a little ghee and 2 cloves of rough chopped garlic (you could use melted butter if you prefer), did a quick massage to get everything coated well then sprinkled on some sea salt and fresh cracked black pepper and popped it in the oven. If you want it with a little kick add some paprika... yumm!
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For the drumsticks I went with a citrus taste. I simply squeezed two lemons and a lime on top of the drumsticks and added the same salt and pepper as on the thighs. There are so many options for this with marinades including zest, spices and etc that I will be going back and experimenting with this combination again in the future but tonight I just wanted fast but still tasty.
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For both of these dishes I set the oven to 300 degrees in order to get a slow roast on the chicken over a couple of hours. Depending on the amount of chicken you have in the oven the cook time could vary but it took about 3 hours for mine to be fully cooked. Make sure to check the internal temperature if you aren't sure if the chicken is fully cooked or not. So far I have enjoyed these dishes as lunches and dinners throughout the week. What other ways do you cook up chicken in your house? :)

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8/16/2015

Asian Inspired Shrimp and Zucchini Soup

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I was flipping though the pages of 21 Day Sugar Detox and saw a soup that looked really tasty but unfortunately I didn't have all the ingredients to make it in the house. It was a Miso soup remake and I'll definitely make sure to try it soon but I didn't want to go shopping so I took the inspiration and made my own soup with things I already had in the house. It made an awesome lunch and there were enough left overs to add to my ready meal stock for the rest of the week (more on that in a future post). This recipe could easily be made in a crock pot- just put everything in at once and set it on low for 4-6 hours. The recipe below made 5 portions. Here's the recipe:

INGREDIENTS:
36 oz Bone Broth (I used beef today because that is what I had on hand)
1 Tbsp coconut aminos
3 drops fish sauce
1/2 medium onion, diced
2 medium zucchini, diced
2 cloves garlic, diced
1 Tbsp parsley, dried (feel free to use fresh, I didn't have any on hand)
1/2 lb white mushrooms
1 lb cooked shrimp

PROCEDURE:
1. Bring the broth to a simmer with the coconut aminos and fish sauce in a large pot on the stove top.
2. Add all other ingredients to the pot.
3. Put the lid on the pot and turn the temperature to low. Allow the soup to simmer on low for about 30-45 minutes.

That's it... simple with very little hands-on time. 

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