Mediterranean Shrimp

I was in search of a little sheet pan inspiration recently, and found a recipe that I liked but lacked
a few ingredients—so I improvised and was thrilled with the results. This recipe is nutritious,
easy to make, and alpha-gal friendly. Don’t feel shy about using different vegetables or adjusting the ingredients to your liking—experimentation makes food fun!


Ingredients:
1 lb raw tiger shrimp
2-3 tbsp olive oil
1 bunch Kale, roughly chopped
3/4 red onion, cut into thin slices
1 zucchini, sliced into thin quarters
3 fresh garlic cloves, minced
1 lemon, cut into halves
6-7 kalamata olives, sliced
Salt, pepper to your liking (I like to go heavy on the pepper) Italian seasoning to taste (I like to add some additional oregano OR basil—but not both)
Marinated artichoke hearts and cherry tomatoes also make a nice addition

Directions:

Preheat oven to 425°F


In large bowl, mix kale, red onion slices, kalamata olives, zucchini, 1⁄2 of the minced garlic,
lemon juice from 1⁄2 lemon. Drizzle lightly with olive oil, salt and pepper, and a couple of dashes of the
herbs. Toss well.


In a separate bowl, add peeled and deveined tiger shrimp (pat w/ a paper towel to remove
moisture), the remaining garlic, juice from remaining half of the lemon, remaining olive oil, salt
and pepper to taste, and a couple dashes of the herbs. Toss.


While your shrimp is marinating, add vegetable mixture to an 8x8 glass baking dish. Cover with
aluminum foil and cook for 8-10 minutes, then remove from oven.

Add just a light drizzle of olive oil to the dish, and add marinated shrimp. Cover in aluminum
foil and return to the oven for 6 minutes. Remove aluminum foil and cook another 8 minutes, or
until shrimp are pink and cooked through. Serve immediately and enjoy!


As mentioned, this dish is alpha-gal safe. If consuming dairy is not a concern for you, consider
topping with a few crumbles of feta cheese.

For even more delicious recipes, check out our Facebook Group, Raja Wellness Ways to Health where we also share more tips and inspiration for healthy living!

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Source: BT Leigh's

Time to bring out the grill and try this amazing Grilled Trout recipe that’s “clean plate” approved!

Ingredients:
4 fresh trout filets, skin-on
1 bottle of Jalapeño Business
2 limes
1 lemon
A neutral oil, such as canola or grapeseed
Salt and Pepper to taste

Directions:
Heat your grill to 250 degrees. Make sure your grill grates are properly cleaned so the trout does not stick.

While your grill is heating, slice up one lime and one lemon. Make sure to slice the fruits fairly thin.
Lightly coat your trout filets in oil and season with salt and pepper.

Place the trout on the grill, skin side down. Next to the trout, place the citrus slices in approximately the same size as the filet - usually about 3 slices.

Take a brush and apply a thin layer of Jalapeño Business on the citrus and the fish.

Be careful to watch your fish. Trout will cook quickly on the grill and will be done when the flesh is flakey and white. This should be approximately 3 minutes. If its a bigger filet, be sure to flip it onto the citrus bed halfway through cooking. For a smaller filet, flip it onto the lemon-lime layer just before it finishes cooking. Be sure to brush the skin with some Jalapeño Business!

Serve immediately, and enjoy!

It's that time of year again, where the temperatures are rising and a cool refreshing drink is starting to sound mighty good! We thought we'd share this recipe that's great for a large crowd (or can be saved to drink later) and is easy to adjust for your sweetness preference. We suggest starting with a little agave syrup (its sweetness is very concentrated!) and adding more to suit your taste if you like things on the sweeter side. Adding fresh fruit slices also makes it double as a sort of 'dessert', and is better than grabbing that big slice of cake!

If you like this recipe, don't forget to check out our 'Rethink Your Drink' series, where we share our favorite non-alcoholic beverage ideas and recipes!

Ingredients:

1/3 cup agave syrup (can adjust for more/less sweetness)

2 quarts 100% grape juice

1 pint lemon juice

1 quart green tea

1 small block of ice or ice cubes

2 quarts club soda

1 lemon, sliced, for serving (optional)

Directions:

Combine agave syrup, grape juice, lemon juice and green tea. Chill for 1-2 hours.

Place the block of ice in a large punch bowl. Pour the chilled punch over the ice. Add club soda.

Serve with lemon slices, or add any chopped fruit of your choice. We like pineapple, limes, and strawberries!

Makes approximately14 servings.

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This is a great "set and go" chicken recipe using a slow cooker! Ground coriander adds a floral and citrus-y zest! You can use the chicken in many other dishes, get creative! Goes great with just a bed of rice, but also can be diced up for salads or on the side of a heaping plate of steamed fresh vegetables.

Ingredients:

1/4 Cup soy sauce

2 Tablespoons organic brown sugar

2 Teaspoons garlic

1 Tablespoon ginger

1 chopped yellow onion

1 Tablespoon balsamic vinegar

1 Teaspoon ground coriander

1 1/4 Pound chicken breast

2 sliced carrots

2 Cups cooked sushi rice (optional)

1 Tablespoon corn starch

1/4 Cup water

1/4 Cup diced cilantro

Directions: 

1) In a slow cooker, stir together soy sauce, sugar, garlic, onion, vinegar, coriander, and salt and pepper. Add chicken and carrots, toss to coat. Cover and cook on low until chicken is tender, about 6 hours. 

2) (optional) Cook rice according to package instructions. 

3) In a small saucepan, whisk cornstarch with water. Ladle about half of the cooking liquid from the slow cooker into the pan; whisk to combine. Bring to a boil; cook until thickened, about 1 minute. 

4) Serve the chicken with sauce and rice if desired, and garnish with cilantro.

Breakfast. There’s more to choose from than cereal, pancakes or bacon and eggs—though it helps to explore some recipes that aren’t US staples. What’s your favorite “different” breakfast?

This dish—inspired by an eggplant shakshuka recipe (popular in North Africa and the Middle East) was heavily adapted. I had no eggplant to help give it texture and didn’t have time to simmer and brown the garlic and onions—so I swapped the eggplant for a quick cook quinoa with chickpeas and garlic seasoning, added in navy beans to make up for the additional chickpeas I was missing, and some canned roasted bell peppers to add in that sweet smoky flavor. 

Look at those beautiful, fragrant spices!

The seasoning I used is a Kabsa spice mix I picked up in Lexington at a Middle Eastern market—it has an amazing flavor—floral and spicy. I have a small mortar and pestle and the extra minute to grind these fragrant herbs is well worth it. The smell is divine!

Delicious-and quick!

Ingredients:

¾ Tbsp Kabasa spice mix herbs (found at middle eastern markets)

1 can diced tomatoes

1 can navy beans

4 eggs

1 package Ancient Harvest Brand Quick-Cook Quinoa with chickpeas and garlic

To assemble: Grind Kabasa Spice Mix herbs—I used about 3/4 TBSP to grind. Add herbs, 1 can diced tomatoes and 1 can drained navy beans to non-stick skillet. Stir and remove 4 sous vide eggs from the fridge and crack into sauce (or once simmering add raw eggs and poach in juices of dish—takes a few minutes longer this way). While that’s all simmering, microwave the quinoa grains in the bag. When that is heated, add grains to the serving bowl, top with  shakshuka sauce and stir. As a final touch, place your egg(s) on top. Enjoy this warm savory dish that will keep your brain and body well fueled. 

For even more delicious recipes, check out our Facebook Group, Raja Wellness Ways to Health where we also share more tips and inspiration for healthy living!

Not only does bone broth provide a variety of health benefits, it’s also delicious and adds complexity and richness to various dishes when used as an ingredient. It’s easy to make, and is a great way to utilize vegetable and herb scraps!

Ingredients: 

1 organic whole chicken (you can certainly just use the bones for bone broth, but I find using a whole chicken adds more nutritional value as well as flavor. I typically use the leftover cooked meat to make chicken salad)

2 tbsp Apple Cider Vinegar

Water

Salt (I recommend using a nutrient dense salt such as Gray Sea Salt)

In-season spring herbs and vegetables (I like to freeze my vegetable and herbs scraps and use those) You can use any variety you choose, but pick at least 3 different items to use. Consider using these springtime favorites:

  • Kale, dandelion greens, carrots, peas, ramps, broccoli, radishes, shallots, vidalia onions, garlic, celery
  • Parsley, cilantro, tarragon, dill, fennel

Directions:

Add whole chicken to stock pot, cover with water. Add apple cider vinegar and salt (add a generous amount of salt). Allow to sit for 30-45 minutes with no heat—this allows the apple cider vinegar and salt to pull nutrients from the chicken. 

Bring pot to boil and boil chicken for an hour.  As chicken boils, remove “scum” from the surface using a large spoon. 

Remove chicken from the pot and allow it to cool enough to handle. Remove skin, add back to pot. Separate the meat from the bones and add bones  back to the stock pot and return to boil. Save chicken meat for chicken salad, sandwiches, or another quick meal. 

Add your choice of spring vegetables and herbs (or scraps) to the pot. Cover with lid, reduce heat to low and cook for 16-24 hours. You may wish to add more salt, or even add a little lemon juice to the pot for flavor. 

Remove bones from the pot, and strain broth. I prefer to add my broth to mason jars and once sufficiently cooled, refrigerate.  

Enjoy a cup of bone broth on its own, use it as a soup base or for cooking pasta, as a flavorful and nutritious addition to a sauce, stew, or marinade. It is freezable as well—I like to add my bone broth to an ice cube tray and add a cube to pretty much whatever I’m cooking for dinner. The possibilities are endless and delicious!

This delicious, creamy, comforting (and healthy!) soup has been famously circulating in our family for many years. It was originally heard in the 80s by my mother one morning on the radio while we were stuck in traffic. Amazingly, she repeated it over and over in her head until she was able to write it down! And, as they say, the rest is history.

Mushrooms are an amazing protein substitute. Rich and hearty, they provide many vitamins (such as vitamin B, copper, potassium, and iron) and antioxidants (such as glutathione and ergothioneine). They are naturally low in sodium, which is also good for a healthy heart.

Give this easy soup a try on your next cold, frigid day; and it is sure to warm you up—body and soul!

1 small onion, chopped

1 clove garlic, chopped

2T grass-fed butter 

4C chicken broth

¾ lb. each of mushrooms and parsnip, chopped

1t salt, to taste

½ t pepper, to taste

½ t agave (optional)

1C organic sour cream

Saute the onions and garlic in butter until tender. Add mushrooms and cook until the give up their juice and begin boiling. Continue to simmer until juice evaporates and mushrooms begin to fry. (This is important—it gives the soup that wonderful mushroom-y flavor!)

Finely chop parsnips in a food processor (it is much easier). Add to mushroom mix, add chicken stock. Simmer until tender, about 30 minutes.

Stir in sour cream and simmer for a few more minutes, and serve!

With a few simple ingredients, you can put together a healthy, easy dinner the whole family will love.  This dish is also alpha-gal friendly.  So break out your apron, and enjoy a little time in the kitchen preparing something tasty! 

I highly recommend telling the family the kitchen is off limits; prepare your favorite mocktail, and turn on your favorite podcast while you throw this together!

  • 4 thin chicken breasts or 8 tenderloins
  • Sprinkle of garlic powder, onion power, paprika, dried thyme (optional), salt and pepper (to taste)
  • 1-1 ½ tbsp. olive oil
  • ¼ cup honey (you’ll love Kent Jones Honey—it’s local, delicious, and available at our clinics and Raja Goods)
  • 1 tbsp wholegrain mustard
  • 1 tbsp yellow mustard
  • 1 tbsp dijon mustard
  • 3/4 tsp white wine OR white wine vinegar
  • 2 pats of vegan butter
  • fresh rosemary

Preheat oven to 375 and prepare a 9x13 inch baking dish by lightly greasing the dish.  

Heat 1 tsp olive oil in a skillet on high heat. Season chicken breast on both sides by lightly sprinkling garlic powder, onion powder, paprika, dried thyme (if desired), and salt and pepper.  I’m not adding exact measurements here, we each have different palates. Just sprinkle until it feels right—but not too heavily. Add chicken to pan, cooking for about 2 minutes per side (until brown and slightly crispy).

While the chicken is cooking, whip up your honey mustard sauce.

In a bowl, combine ½ tbsp olive oil, honey, all three mustards, a shake of pepper, and white wine or white wine vinegar. Whisk together.

Move chicken to glass dish, and pour honey mustard mixture over it, flip and add more sauce. Make sure the chicken breasts are fully dressed in sauce.

Add a couple pats of vegan butter to the dish, and a couple of sprigs of fresh rosemary on top of the chicken. 

Cover in aluminum foil and bake for 15 minutes.

Uncover and cook for an additional 20 minutes. Cooking time will vary depending on size and thickness of chicken breasts. Chicken tenderloins will take less time. 

Serve with steamed broccoli or a side salad and enjoy! 

The new year has arrived, and many of us have finalized our resolutions list and are ready to put our plans into action for a flourishing year ahead. More often than not, we aim to focus on our health—and make up for any detrimental behaviors we participated in prior. And let’s face it—while some of us have become rather health-conscious over the past couple years; some of us have picked up or over-indulged in some less than desirable habits recently, especially considering the stress we’ve all been under (crazy times!). Let’s rethink that alcoholic drink into something that nourishes the body and spirit

It can seem difficult to cut back. There will always be a hard week, a reason to celebrate, a social function where drinks are flowing, an encounter with the in-laws (yikes!). You get the idea; things that prompt a drink are plentiful. But the health benefits of not only cutting back your alcohol intake, but replacing it with something that’s good for you are even more plentiful, and it doesn’t have to feel awkward or like you’re making a sacrifice.  

Let’s start with Kombucha! Kombucha is a great replacement for an alcoholic beverage when you’re craving a tangy, refreshing beverage. It’s made from a base of green or black tea and sugar, and is fermented from a week, up to a month. The fermentation process does produce a TRACE amount of alcohol. Less than 0.5%. But that process also creates that zingy flavor that pleases a refined palate with a little “kick.”

Kombucha is high in polyphenols—which promote gut, brain, and heart health. It’s also rich in B vitamins and contains compounds that in some studies have been associated with improved GI and liver function. Be careful to choose kombucha with no added sugar, or if you’re up for trying something new, you may enjoy making your own kombucha at home. 

If you enjoy the art and ritual of creating a cocktail, consider hand-crafting a delicious mocktail instead.  Make one for yourself after a long day and enjoy as you begin to wind down, or offer mocktails the next time you host a dinner for friends at your home! It’s fun to play around with ingredients and cater to your own personal taste. If you love to cook, up your game by pairing a thoughtfully crafted mocktail with your best dinner recipe.  Keeping it more simple, try serving some tacos and pair with this tasty and easy “margarita” recipe

Ice

4 lime wedges

1 ½ oz fresh lime juice

1 ½ oz fresh lemon juice

3 oz simple syrup

1 ½ oz sparkling water

2 tbsp kosher salt (I highly recommend the Margarita Sea Salt blend at Raja Goods! It’s a course, smoked chipotle salt)

Place salt on a plate and set aside. Place a lime wedge over the rim of your margarita glass, swiping it around the glass until the rim is wet. Turn the glass upside down, setting the rim into the salt. Repeat with a second glass. Pour lime juice, lemon juice, simple syrup, and sparkling water in a cocktail shaker filled with ice . Put the top on the cocktail shaker and shake to combine and chill.  Pour into glasses and garnish with a slice of lime.  Enjoy! 

Here at Raja Wellness and our new store, Raja Goods—we have a special love for mocktails. We offer blends made from high quality, adaptogenic herbs to be enjoyed along with their many health benefits.  Be sure to ask about our mocktails at your next visit! 

If you’re reluctant to miss out on your favorite spirits, you may want to check out www.ritualzeroproof.com. They offer replacements that taste just like the real thing! Add to a healthy mocktail and you won’t miss a bit of the flavor from your favorite drink. 

Remember, big improvements come from small adjustments. Consider rethinking your drink as a resolution this year. Cheers! 

The products and statements made about specific products on this web site have not been evaluated by the United States Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure or prevent disease. All information provided on this web site or any information contained on or in any product label or packaging is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this web site for diagnosis or treatment of any health problem. Always consult with a healthcare professional before starting any new vitamins, supplements, diet, or exercise program, before taking any medication, or if you have or suspect you might have a health problem. Any testimonials on this web site are based on individual results and do not constitute a guarantee that you will achieve the same results.
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