Tag Archives: protein

Adulting like the King – True Story

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , ,

Not sure if the warmer weather or longer days have changed my palette but lately I’ve been craving sandwiches.  The King and I seem to share a favorite – peanut butter sandwiches with bananas.  However mine have a twist aka a gluten-free twist plus I use fresh ground almond butter.  PS – when I say the King, I’m referring to the one and only, Elvis Presley.

If you haven’t tried Udi’s bread… Do it.  Just do it.  I’m partial to their Omega Flax and Fiber as well as their Millet-Chia breads since both have 6 grams of protein per serving (2 slices).  These breads have become a pre-workout and post-workout staple for me these days due to their carbohydrate/sugar/fiber content.  It’s hard to find good gluten-free bread with a flavor ‘wow’ factor.

Anyways, I’ve been changing up the traditional PB and King sandwich with different fruit variations.  My ‘go to’ variation is a slice of bread with almond butter/sliced strawberries or almond butter/sliced bananas with a dash or two of cinnamon.  Take a walk in the footsteps of the King and I.  I promise you won’t regret it. 

Ingredients:

  • 2 slices of toasted Udi’s bread of choice
  • 2 tbsp almond butter (basically a tbsp per slice), creamy or crunchy
  • 1/2 banana, sliced
  • 3 strawberries, sliced/slivered
  • a dash/pinch/sprinkle of cinnamon, ground

Methodology:

  1. Spread almond butter atop each toasted slice of bread.
  2. Top one slice with bananas and the other with strawberries.
  3. Add a dash/pinch/sprinkle of cinnamon over the fruit.
  4. Combine the two  slices to form a sandwich or keep them open-faced.
  5. Pair with your coffee!

xxx – Sarah

 

 

Fried Quinoa Stuffed Peppers & Coconut Lime Shrimp – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , ,

Back to the grind.  Spent the weekend brunching, laughing, and lounging.  I try to do bulk cooking on Sundays but I was a weeeee bit too lazy so meal prep day was moved to Monday.  Now I’ve got leftovers for all my lunches – perfect.

I’ll keep this educational piece short and sweet…  These recipes are super easy and the ingredients are good for you!  Yes, good for you.  The more variety, the better.  Think color, think antioxidants.  Lastly, these stuffed peppers are perfect for vegetarians – not only are they filled with varied vegetables but quinoa is a complete protein.  Not all complete proteins need to come from meat, poultry, or seafood!  However I wanted seafood so I put together the fixings for my favorite shrimp recipe.

Ingredients for the stuffing!
End result = stuffed peppers 🙂

Fried Quinoa Stuffed Peppers

Ingredients:

  • 4 colored Bell Peppers with the insides/core removed
  • 1/2 cup cooked quinoa
  • 1 whole egg
  • 1 large yellow onion, minced
  • 1/2 cup cilantro, minced
  • 1 cup green onions, minced
  • 1/4 cup peanuts, crushed
  • 1/2 cup carrots, shredded
  • 2 tbsp pineapple, crushed
  • 2 tbsp garlic, minced
  • SPICES (4-5 shakes):  Curry powder, tumeric, cumin, garlic powder, curry powder, red pepper flakes, chili powder, and ground black pepper
  • OPTIONAL:  Sea salt
  • Coconut oil – enough to coat a frying pan

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Line a baking pan with parchment paper.
  3. Heat a frying pan with coconut oil under medium-high heat.
  4. Add to the frying pan the following ingredients: yellow onion, cilantro, green onion, peanuts, carrots, and pineapple.  Sauté well for 5 minutes.
  5. Add the quinoa, egg, spices, and salt (if used).  Sauté for an additional 10 minutes.
  6. Remove the quinoa mixture from heat and stuff the pepper shells.  Place the bottoms of the peppers directly on the parchment paper and allow the insides to face up.
  7. Cook for 15 minutes then set on a plate for serving!
So basic – just five ingredients
Messy yummy mess of ingredients

Coconut Lime Shrimp

Ingredients:

  • 1# jumbo shrimp, fresh with the tails/shells removed (or frozen)
  • 1 cup unsweetened coconut flakes
  • 2 tsp ground black pepper
  • 2 limes, juice (the size of a golf ball)
  • Coconut oil to coat frying pan

Methodology:

  1. In a mixing bowl, combine all ingredients and mix well.
  2. Under medium-high heat add coconut oil to a frying pan.
  3. Toss in the shrimp mixture and cook until golden brown.
  4. Set aside for serving or add to the plate with the stuffed pepper – such an amazing combination.  Makes me want to go someplace tropical.
Mid attack with the knife then there was nothing

What else was on my plate?  I did add my usual staple of greens which tends to be either kale, asparagus, or Brussels sprouts.  As seen above, I added my Garlic Peppered Asparagus but unlike the linked recipe I did not add pumpkin seeds or Brussels.

xxx – Sarah

Thai Ginger Peanut Wings – Serves a Dozen+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , ,

Super Bowl.  Wings.  Those two words represent American favorites that go hand in hand. I officially coin the Super Bowl as a free pass to indulge lightly.  Those football players are burning some serious calories and shedding sodium so it’s our duty to support them by eating!

Most of my friends looooooove wings, and I was going to a party, thus culinary thoughts went wild in my head.  This dish is filled with flavor and best of all is that none of it was sodium (salt) based!

FullSizeRender_4

Did you know, too much sodium can lead to high blood pressure, fluid retention/water weight, thirst, puffiness around the eyes, and swelling to the extremities?  Maybe rethink the salt shaker next time OR do a ‘1-2’ count when using a shaker to prevent adding too much salt.  The 2015-2020 Dietary Guidelines for a Healthy Eating Pattern recommends consumption of less than 2300 mg of salt daily.  Here’s some food for a thought, a teaspoon (tsp) is equivalent to 2300 mg of salt.  No wonder there were times when I couldn’t bend my fingers or my eyes looked tired – I’m guilty of having a heavy hand with the salt shaker at times.  It’s a love/hate relationship.

Ingredients:

  • 4# chicken wings with the skin (dry with paper towels before using)
  • 1 large bundle of cilantro, minced (1 1/2 cup)
  • 1 large bundle of green onion (1 cup)
  • 1 cup raw peanuts, chopped
  • 4 tbsp chili powder
  • 3 tbsp ginger, minced
  • 2 tsp red pepper flakes
  • 2 tbsp tumeric
  • 2 tbsp powdered ginger
  • 2 tbsp coconut flour
  • 1/3 cup sesame oil
  • 3 tbsp ginger, minced/grated
  • 2 tbsp apple vinegar
  • 1/2 cup EVOO
  • 2 tsp black pepper
  • Juice of a medium lime (1/4 cup)
  • OPTIONAL or as desired: sea salt
Phase 1 of the Wings
Green Onion/Cilantro Topping
Phase 2 of the Wings
Super Bowl Ready!

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.  In a large cooking pan (disposable tin) lay out the wings and top with black pepper.  Cook for 15 minutes.
  2. Separately under medium-high heat sauté the green onion, cilantro, coconut flour, sesame oil, EVOO, peanuts, garlic, ginger, lime juice, apple vinegar, and dry spices (chili powder, red pepper flakes, powdered ginger and turmeric).
  3. Remove wings from the oven and cover with the green onion and cilantro mixture.
  4. Cook in the oven for 30-40 minutes until desired texture/crispiness is achieved.
  5. Garnish with cilantro and/or peanuts prior to serving.  If your friends are afraid of life without salt – add it at your own discretion.
  6. Gooooo Broncos!

 

xxx – Sarah

Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , ,

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Topped off with a Poached Egg for the Win
Vanilla Candied Brussels
Pistachio Peppered Beef

Vanilla Candied Brussels

Ingredients: 

  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.

 

Pistachio Peppered Beef

Ingredients:

  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt

Methodology:

  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.

FullSizeRender

Poached Egg

Ingredients:

  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt

Methodology:

  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!

 

xxx – Sarah

Mad about Yolks

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , ,

Many historical studies show that egg yolk consumption led to high cholesterol.  Rather the yolk is NOT the primary contributor for high cholesterol, it takes more than just egg yolks to cause high cholesterol.  What?!?  In other words, look at your lifestyle as a whole along with its various components rather than one particular area – what you eat daily (primary dietary cholesterol outlets include: saturated animal fats and full-fat dairy products), whether you smoke and/or drink alcohol, how you sleep, and levels of physical activity.

FullSizeRender_4If you have high cholesterol, consuming one whole egg daily in conjunction with a healthy diet, moderate physical activity, and sleep, does not warrant worry.  The 2015-2020 Dietary Guidelines does not specify the daily recommendation for dietary cholesterol but the Healthy US Style Eating Pattern recommends 100-300 mg daily (Key Elements of the 2015-2020 Dietary Guidelines).  Those with or at risk for high cholesterol should follow the proposed 100-300 mg range for dietary cholesterol consumption.  A whole egg has about 2/3 of this proposed cholesterol content.

 

Time to get crackin’ with those eggs whatever your fancy may be – sunny side up, poached, hard boiled, or scrambled.

xxx – Sarah

Wellness Travel Essentials

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , ,

If you’re anything like me – airports can be stressful when trying to stick to your meal plans or stay within a budget.  Let’s face it, $5.50-7.00+ for a 16-24 ounce water bottle is legit nuts.  Since air pressure can lead to migraines – I try to limit my sugar intake which would only aid and abet.   As a frequent flier fanatic, I’ve perfected my travel routine, and compiled some travel secrets that will help you to eat and drink like a champion.

  1. Reusable tumbler or water bottle (24 ounces+):  Most airports have begun to go green and offer water re-fill stations thus locate em and start walking!  This is a great way to save on expensive water purchases.
  2. Snack sandwich bags:  Great for portioning your food.  I always say – eat half on the departure trip and save the other half for the return trip.  These are some great items to toss/mix into sandwich bags:
    1. Beef or turkey jerky:  Great way to consume lean protein when on the road.  I opt for either the Whole Foods or Trader Joe’s brand of basic jerky.  I love the teriyaki versions but then that means more additives – so no.  Pick and choose your poison.
    2. Nuts:  I love pistachios that are shelled since they keep my fingers busy during the long flights.  Raw nuts are also a great option (almonds, cashews, pistachios, macadamia, etc.) if you’re doing work or want an easy munch.
    3. Plantain chips:  Great alternative to regular potato chips and are usually just seasoned with S&P – for these, I usually go to the bulk section of Whole Foods or buy the packaged version(s) from Trader Joe’s then re portion into a sandwich bag.
    4. Protein powder:  Pre-portion one full scoop for mixing later during the trip to help meet your protein needs if you are not a meat eater nor wanting to open up a can of stinky beans or fish.
  3. Protein bars:  I love nut/fruit bars especially those gluten and dairy-free.  When choosing bars opt for those above 5-7 grams of protein and less than 10 grams of sugar.  There are SO many out there but my favorites include: Kind and RXBAR.
  4. Sealed bag of cucumbers, basil, mint, or berries:  This is an easy way to make your plain water more ‘artisanal’ when on the road and not wanting to opt for powders such as Crystal Lite.

FullSizeRender-22

Happy and Safe Travels Y’all!

xxx – Sarah

Citrus Salmon with Ginger Pickled Onions – Serves 3

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , ,

I’ll be last to admit that I used to screw up cooking salmon…  I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network.  Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.

FullSizeRender_2

I always tell clients to play up their diet with different proteins whether they are animal or plant-based.  For myself, I try to have fish twice/week and consume a Mediterranean style diet.  Fish is a high biological value (HBV) protein due to containing all essential amino acids.  Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.

The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week  but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week.  If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!

Marinade Prep
Tinfoil Makeshift Pan

Ingredients:

  • 1.25# salmon filet; with the skin on 
  • 1 tsp ginger; ground
  • 3 tbsp white vinegar
  • 1 tbsp garlic, minced
  • 1 orange; juiced (save some for garnish)
  • 1 medium white onion; diced or minced
  • 1 cup cherry tomatos; halved
  • 1 tbsp EVOO and enough to drizzle for cooking onions
  • 1 tbsp pumpkin seeds; raw and shelled
  • 2-3 shakes of black pepper; ground
  • 2-3 shakes of red pepper; flakes
  • To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit 
  2. In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
  3. In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.  
  4. Remove the onions from the pan when finished and add to the ingredients from step two.  Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
  5. Create a oval pan out of tinfoil to roast the salmon.  I used a round cooking pan to help me get the shape formed.
  6. Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
  7. Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
  8. Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
  9. Time to feast!
FullSizeRender_3

Perfect lunch… Thumbs up!

xxx – Sarah

PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container.  Remember cooked salmon can be kept for about 4 days.

Triple Bean Turkey Chili – Serves 6

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , ,

Despite no longer living on the East Coast I’m still cold…  Texas is having quite the cold front this year and only feeds into my desire for hearty dishes.  When in doubt, chili can just warm anyone up, I promise.

This variation to chili is protein dense due to its content of three different beans (kidney, black, and chickpea) as well as lean ground turkey.  The dish is also antioxidant rich due to its ingredients such as peppers. 

Jalapeño peppers can be green or red in color and are a great source of vitamin-c.  These small peppers contain capsaicin aka ‘heat’ which stimulates endorphins/natural stress fighters.  Studies have begun to prove jalapeños may assist with appetite reduction and metabolism of fat.  

Bell peppers are also a great source of vitamin-c and beta carotene.  Bell peppers that are red in color are harvested longer and have the sweetest taste as well as the greatest nutrient content of the other colors (green, yellow, and orange).  Just like jalapeños these peppers are low in calories.

Triple Bean Power
Got Spices?!
Final product

Ingredients:

  • 1.25# lean ground turkey
  • 1 medium yellow onion; diced
  • 1 can (15 oz) black beans; strained and rinsed
  • 1 can (15 oz) chickpeas; strained and rinsed
  • 1 can (15 oz) red kidney beans; strained and rinsed
  • 1/4 cup cilantro, minced
  • 2 tbsp tomato paste
  • 1 medium jalapeño; minced
  • 1 large red bell pepper; diced
  • 1 cup beef or chicken broth (I used beef for extra flavor)
  • 2-3 shakes of the following spices: Tumeric, Cumin, Garlic Powder, Paprika, and Curry Powder
  • EVOO as needed for heating the stockpot
  • To Taste/Optional: 2-3 shakes of sea salt or regular salt

Methodology:

  1. In a large stockpot, drizzle EVOO under medium-high heat then add the yellow onions.  Sauté for 5 minutes or until slightly browned.
  2. Add the ground turkey and sauté for 5 minutes.
  3. Shake as needed with the following spices: turmeric, cumin, garlic powder, paprika, and curry powder (I did about 2 shakes of each).  Toss in both types of peppers.  Cook for 5 minutes.
  4. Add all three types of beans, cilantro, tomato paste, and beef broth – mix well.  Allow the combination to simmer under medium heat for 20 minutes.
  5. OPTIONAL:  Taste before serving and if needed add salt – absolutely not necessary for myself but some are quite the ‘salt-holics.’
  6. Remove from heat and garnish as needed with cilantro.
  7. Voila!

FullSizeRender

 

DISCLAIMER :: Don’t forget to wash your hands after handling jalapeños – no one needs their eyes to water or for their skin to burn!

 

xxx – Sarah

How to Properly Ring in the New Year Guilt-Free

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

If you’re anything like me, the New Year sometimes means parties, outings, or a simple gathering with friends/family.  One sure thing is that there will either be tons of alcohol, food, or BOTH.  Simplify your ‘next day guilt blues’ with these tricks!

  • Hydrate: 
    • Drink your body weight (pounds) in ounces or get super close – for example, if you weigh 100#, try to drink 100 ounces
    • Drink a full glass of water (8 ounces) before meals/snacks to help fill up and prevent hydration pangs from being misled as ‘hunger’
    • Avoid highly carbonated beverages early in the day to prevent bloating, fatigues, and headaches
    • Chase alcoholic beverages with water – for example, for each glass of alcohol, try to drink a glass of water
  • Fuel up properly:
    • Eat your meals as routinely as possible to help prevent excessive grazes or binges at the food table
    • Protein and healthy fat sources aid in satiety, warmth, and recovery thus pick wisely
      • Lean proteins: beef, lamb, eggs, chicken, and turkey
        • TIP – If you are easily tired, lay off the turkey since it’s a tryptophan carrier
      • Healthy fats: olive oil, avocado, coconut oil, canola oil, nuts, and seeds
  • Outfits:  Dress for success but keep your extremities warm (hands, feet, and head)

 

IMG_4087

Make 2016 a prosperous and healthy year… In other words, keep checking my site for more tips!

 

xxx – Sarah

Shrimp Squash Boats Stuffed with Brussels and Peppers – Serves 2

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Guess you can say I’m mad about squash.  Not a lie.  Seriously so easy to make and cures me of my pasta craving – absolutely works like a charm.

Shrimp is a great source of lean protein and it is a HBV protein making it well absorbed.  A four ounce portion of shrimp is about 100-110 calories, 20-25 g protein, 1.2 g fat, and contains no carbohydrates.  When cooked under moist heat/oil most of its juices and water content is retained.  This is a fantastic recipe demonstrating just that.

FullSizeRender

Ingredients:

  • 1 spaghetti squash; halved diagonally to form a boat shape with the insides (pulp and seeds) scooped out
  • 1 small red bell pepper; diced
  • 1 medium yellow onion; diced
  • 1 cup of Brussels sprouts; quartered (keep the leaves as they shed when cut)
  • 1/2 pound jumbo shrimp; raw, peeled, and deveined
  • 1 tbsp garlic; minced
  • 1 small shallot; minced
  • 1 spring rosemary; minced
  • To taste – ground black pepper (about 2-3 shakes with my spice shaker)
  • To taste – ground French thyme (about 2-3 shakes with my spice shaker)
  • To taste – sea salt (about 1-2 full grinds or 1/2 tsp)
  • EVOO (extra virgin olive oil) – to coat the both pans
Squash boats after the sides were pulled apart
Shrimp and garlic marinade ball
Vegetable prep

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit then line a cooking sheet with parchment paper.
  2. Place the boat shaped spaghetti squash atop with the insides facing up on the pan and cook for 30 minutes.
  3. On a plate mix the shrimp and garlic together into a ball.  Allow to sit for 5-10 minutes for the garlic to be well absorbed.
  4. In a large sauté pan drizzle EVOO under medium-high heat then when the oil is dispersed add the following ingredients: red bell pepper, yellow onion, Brussels sprouts, shallot, and rosemary.
  5. Allow the vegetables to sauté and mix over a period of 10-15 minutes depending on how crisp you want the vegetables.  I sautéed the vegetables until the onions were golden in color.
  6. Top the vegetables with spices (sea salt, French thyme, and black pepper) as desired and stir well.
  7. In a separate pan while the vegetables are sautéing drizzle EVOO and allow the pan to heat up under medium-high heat.  Transfer the shrimp/garlic ball onto the pan.
  8. Sear each side of the shrimp for 2 minutes – each side should be seared at least twice or until a golden color is achieved.
  9. Remove the squash from the oven and drain if there is liquid pooled in the middle.  Using a fork gently pull down the sides of the squash until the spaghetti is formed.  Keep the spaghetti in the shell of the squash boat.
  10. Stuff the vegetables into the shell atop the spaghetti then garnish with the shrimp on top.
  11. If you want to further heat up the squash boat then place in the oven for 5-10 minutes to absorb the residual heat as the oven cools down.
  12. Have your utensils ready and dig in!

FullSizeRender_1

 

 

xxx – Sarah