Anything bathed in ghee (or butter) is better…can I get an Amen? Usually shrimp scampi is a don’t, but this VEGGIE NOODLE SHRIMP SCAMPI is a zoodle dee DO. I don’t know about you, but I get bored with the average zoodles and marinara. It’s just not the SAME. But when you jazz up zoodles, it doesn’t need to be anything like the OG because its BETTER than the OG. Case in point, my top 3 zoodles recipes that are more than marinara. Read on for the dEATs!

The other night I was out to dinner with some co-workers and we were gushing about our last meal – to sum it up there was lots of pasta and bread! Shocker. Mine was a juicy lamb burger with goat cheese and roasted red peppers BUT, a big bowl of creamy mac & cheese is a close second. Now there’s nothing wrong with a big ‘ole bowl of pasta here and there, but the carbs add up. Specifically, 1 serving of whole what spaghetti contains 42 grams of carbs compared to 1 serving of zucchini noodles with 7 grams. That’s 6x as many carbs math whizzes! And since no one EVER eats a single serving (seriously, who stops at 1 cup of pasta) you can double those numbers.

In case you fainted after seeing those numbers, welcome back! And welcome aboard the veggie noodle train! Now that you’re on board, let me introduce you to the world of “beyond the zoodle”. Yes, friends, the zoodle is but one of the veggie noodle wonders of the world.

Here are some of the best veggies for spiralizing IMHO:

1.) Zoodles (zucchini noodles): 3g of carbs per 100g, plus vitamins A, C & K.

2.) Coodles (carrot noodles): 10g of carbs per 100g, plus vitamins A, E & K.

3.) Swoodles (sweet potato noodles): 20g of carbs per 100g, plus vitamins A, C & manganese

4.) Spoodles (spaghetti squash noodles): 7g of carbs per 100g, plus vitamins B5, B6 & potassium

5.) Sqoodles (butternut squash noodles): 12g of carbs per 100g, plus vitamin A, E & potassium

TBH, more often than not I buy my veggie noodles because…easy! I love the variety and convenience of Cece’s Veggie Co. (found in the produce section), but have also had a lot of success with frozen ones from Green Giant (they’re just a bit more wet). I’ve used a hand spiralizer and it was not worth the effort, mess or frustration as well. So, if you’re into do it yourself, make sure to invest in a quality spiralizer like these recommended by Food & Wine.

Ready to get your spiral on? Find my recipes for Shrimp Scampi, Pad Thai, Carbonara and Eggs in a Nest below! All recipes are Whole30, Paleo and keto-friendly, too!

Shrimp Scampi with Veggie Noodles
Serves: 2

Ingredients:
– 1 lb of shrimp, shelled with tails on
– 1 package Cece’s Butternut Spirals
– 1 package Cece’s Zucchini Spirals
– 1/2 pint cherry tomatoes
– 1/4 C butter (or ghee)
– 1/4 C extra virgin olive oil
– 1/4 tsp oregano
– 4 cloves of garlic, minced
– 2 shallots, diced
– 1/8 tsp red pepper flakes
– 1/4 C freshly chopped parsley
– 1/2 lemon, sliced into 2 wedges
– salt and pepper to taste

Directions:
Step 1:  Heat olive oil and 2 T of butter in a large skillet over medium heat. Add the garlic and shallots, stirring frequently until fragrant (about 1 minute). Add the remaining ingredients, with the exception of the shrimp. Toss to combine and cook for 4-5 minutes until the veggie noodles are tender.
Step 2: Season both side of the shrimp with salt and pepper. Then, create a nest in the center of the veggie noodles, adding the shrimp and remaining butter. Saute the shrimp for 1-2 minutes on each side until opaque.
Step 3: Remove the pan from the heat, add the parsley and squeeze the lemons on top. Toss to mix together and enjoy!

Veggie Noodle Pad Thai
Serves: 4-6

Ingredients:
Thai Sauce
– One 13.5 oz can of full-fat, unsweetened coconut milk like Thai Kitchen
– 1/4 C of red curry paste like Thai Kitchen
– 3/4 C natural, creamy and unsweetened peanut or almond butter like 365 Everyday
– 3/4 C coconut sugar (or white refined sugar)
– 2 T apple cider vinegar
– 1/2 T salt
– 1/2 C water

Additional Ingredients:
— veggie noodles of choice (zucchini, butternut squash and carrot are great choices!)
— protein of choice (hard-boiled eggs, tofu and chicken are fantastic options!)
— optional fresh veggies (sliced bell peppers, diced carrots and snow peas as shown)
— top with crushed peanuts and cilantro for extra texture and flavor

Directions:
Step 1: Make the sauce by adding all of the ingredients to a medium sauce pan over medium heat. Whisk until it comes to a gentle boil, then reduce the heat to low and allow to simmer for another 3-5 minutes whisking sporadically to ensure the bottom does not burn. Remove from heat and allow to cool to room temperature.
Step 2: Cook the veggie noodles by placing in a large saute pan with a drizzle of olive oil. Heat for 3-5 minutes over medium heat until desired doneness.
Step 3: Assemble the pad thai by distributing the veggie noodles to individual serving dishes, top with as much sauce as you’d like and add protein along with additional veggie and toppings of choice. Enjoy!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

Butternut Egg Nests
Serves: 3-4

Ingredients:
-1 package of Cece’s Organic Butternut Spirals
-1 jar of Rao’s Tomato Basil Marinara
-6 Vital Farms pasture-raised eggs
-Italian Seasoning
-Salt and Pepper, to taste

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Spray a sheet pan with olive oil then using Cece’s Butternut Spirals, form circular nests with a well in the middle. Make sure the nest is wide and dense enough to hold the egg. Season with salt, pepper and Italian seasoning then place in the oven for 2-3 minutes. This helps to pre-cook the spirals and ensures the egg when you crack it into the nest since the pan will be hot.
Step 2: Remove the sheet pan from the oven and gently crack an egg in each of the nests. Return to the oven for 6-8 minutes. The egg will continue to cook a bit when you take it out of the oven to cool, but err on the side of 8 minutes if you like your eggs more done.
Step 3: Serve 1-2 nests per person with marinara sauce and your favorite fresh fruit.

Veggie noodles are anything but boring, friends! Share any of your favorite recipes or hacks in the comments!

The post Zoodle-dee-doo-dah! appeared first on The Shooks Life.

Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.

Spotted: pot of gold. Leprechaun: not included.

Making my own luck this morning with this COCONUT MATCHA CHIA PUDDING topped with coconut cream and a sprinkle of nature’s gold – aka bee pollen. I’m escaping the Irish invasion in Chicago today for St. Patrick’s Day, but couldn’t help but cheers the day with something green. Also celebrating a lot of luck (ie hard work) that’s recently paid off with some exciting news on the job and life front to come soon! In the meantime, I hope you enjoy this Keto, Paleo and Whole30-friendly treat!

Coconut Matcha Chia Pudding
Serves: 3-4

Ingredients:
– 1 can of full fat coconut milk
– 2 tsp matcha tea
– 1 tsp vanila
– 1/4 C chia seeds
– 1 T maple syrup (omit if Whole30 or use date syrup*)
– optional: top with coconut cream** and bee pollen

Directions:
Step 1: Pour the coconut milk into a medium mixing bowl. Add the matcha, vanilla and maple syrup (if using). Use an immersion blender to combine or whisk vigorously. Add the chia seeds and stir to combine. Pour into a mason jar, cover and refrigerate overnight.
Step 2: Remove from the fridge, scoop into 3-4 glasses or small bowls and enjoy with your favorite toppings like coconut cream (recipe below), bee pollen, grain-free granola or pistachios.

*To make the date syrup: combine 1 C of pitted Medjool dates, 1 1/2 C of water and 1 tsp of lemon juice in a food processor. Process until smooth and syrup-like. Store in the fridge for up to a week.

**To make the coconut cream, place a can of coconut cream in the fridge with the chia pudding overnight. In the morning, scoop the solid milk from the top of the can into a small metal mixing bowl (option to place the mixing bowl in the fridge for a few minutes so that it’s nice and cool). Use a handle blender to whip until smooth peaks form. Use the remaining coconut water in the can for your favorite smoothie the next morning!

Happy St. Patrick’s Day!

The post So Matcha Love appeared first on The Shooks Life.

Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.