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May 20, 2018

Easy to Cook Shrimp Gumbo Recipe for the GAPS Intro Diet (Stage One & Beyond)

While I make salmon in the oven and on the grill fairly often, I had never before put fish into a soup. You’ll find it, along with other seafood delights in this easy shrimp gumbo recipe, suitable from stage one of GAPS intro.

Shrimp Gumbo Recipe for the GAPS Intro Diet (Stage One & Beyond) | The Family That Heals Together

So much has happened with our family’s health over the course of the past year, and I really will tell you the whole story when I’m ready, but I’m not. For now, I will tell you, our family is healthier than we’ve been in a long time, in large part due to some bio-medical interventions we’ve undergone earlier this year, and, more recently, the GAPS intro diet.

There was a lot leading up to our decision to undertake the diet again, both positive and negative, but I’m thrilled to say we’re seeing huge gains in just a short while, both mentally and physically, and for now I’ll leave it at that.

After a week, we’re still pretty much sticking with stage one, though we’ve started introducing a bit of ghee. This time around, we’re taking it slow and steady for deeper, more thorough healing.

On stage one of the GAPS intro diet, you can basically have:

  • meat stock (not bone broth- read about the difference here.)
  • meat cooked in stock til tender
  • non-starchy and non-fibrous veggies cooked in stock
  • cultured dairy (which we’re skipping)
  • sauerkraut juice
  • fresh lemon juice
  • a little honey
  • herbal teas
  • that’s about it.

We’ve mostly eaten chicken soup, hamburger soup, boiled meats, stock-cooked veggies pureed into soup… you get the point. So, when my six-year-old kept begging for salmon (let’s be honest, I would kill for salmon with mango salsa right now!), I knew I needed to make it happen. The only problem was that I’ve never really experimented with seafood on the GAPS intro diet.

Today, that changed when I made this shrimp gumbo recipe, and my family was through the roof happy about it.

Shrimp Gumbo Recipe for the GAPS Intro Diet (Stage One & Beyond) | The Family That Heals Together

Full disclosure: I’m not a huge fan of seafood. I’m just not. So, while I like a good grilled salmon plank or some mahi mahi with a fruity salsa, this soup was not my favorite. I was the exception in my family, as my boys ran back into the kitchen with empty bowls, clamoring for seconds and proclaiming this shrimp gumbo “THE BEST SOUP I’VE EVER HAD!”

There’s nothing better than kids who will willingly eat gut-healing soup on GAPS intro. If you’ve done it before, you know how painstaking it can sometimes be to get children to eat the necessary nourishing, gut-healing foods.

Some notes about this shrimp gumbo recipe

I found raw, organic shrimp in the frozen section at my health food store. I had to peel them myself, which was no big deal. Just start at the top and work your way down to the tail. Those big, gray shrimp cook down into the cute, little pink shrimp we all love.

This soup can be upgraded big time as you progress through the diet, by sauteing the veggies in some ghee and adding some spices. See recipe notes for tips.

Shrimp Gumbo Recipe for the GAPS Intro Diet (Stage One & Beyond) | The Family That Heals Together
Print Recipe

Shrimp Gumbo Recipe for the GAPS Intro Diet

Prep Time30 minutes mins
Cook Time30 minutes mins
Total Time1 hour hr
Servings: 6 Servings
Author: Jaclyn

Ingredients

  • 3 qts chicken or seafood stock
  • 1 lb raw peeled shrimp
  • 1 lb ground pork
  • 8-10 oz wild caught fish planks we use salmon
  • 10 oz cauliflower rice
  • 1 cup tomato puree
  • 1 large onion diced
  • 3 cloves garlic pressed
  • 3 tsp salt divided

Instructions

  • Bring chicken stock to a low boil over medium-high heat.
  • Meanwhile, combine pork with 1 tsp salt, mix well, and form one inch balls, dropping them into the stock as they're done.
  • Add shrimp and fish to stock, along with tomato puree, onion, pressed garlic, and 1-2 tsp salt (add more to taste later).
  • Turn heat to medium-low and simmer for 15 minutes.
  • Add cauliflower rice and simmer for 15 more minutes.
  • Remove from heat and use a large spoon or fork to break up the fish planks and disperse through the soup.
  • Allow to cool before serving.

Notes

Considerations for more advanced stages
As you progress through the stages, you can "upgrade" this shrimp gumbo recipe by first sauteing the onion and garlic in about 1/4 cup ghee before adding the remaining ingredients.
In addition, you can experiment with the following spices, as tolerated in later stages: fresh parsley (stage two), pepper, cayenne, and bay leaves.
Once you start adding fermented vegetables, kimchi is a perfect complement to this dish.

Shrimp Gumbo Recipe for the GAPS Intro Diet (Stage One & Beyond) | The Family That Heals Together

By: Jaclyn · Filed Under: Blog, Recipes · Tagged: dinner, fish, gaps, gaps diet, gaps intro, gaps intro diet, gumbo, meals, pork, recipes, salmon, seafood, shrimp, soup

May 9, 2018

Salmon with Mango Salsa

Salmon is a favorite around our house, and I continue to try to come up with inventive ways to serve it. Recently, I’ve been making this salmon with mango salsa and our family has loved it so much, I knew I had to share it here!

One of the top questions I get asked by desperate mamas hoping to make healthier changes for their family is “How do I get my kids to eat healthy food?” My answer is simple: you make it for them.

And though it really is just as simple as that, the task of making healthy food for your kids isn’t quite so simple. First of all: what is even healthy?! And what if it’s a far cry from what your kids are eating right now?

Listen, I’ve been there. Don’t cover your head in shame as you take a mental inventory of the frozen chicken nuggets in your freezer and boxes of pasta in the pantry. Those were once staples in my kitchen, and rest assured my kids now eat food like this salmon with mango salsa. And they love it!

So how did I get from standard American diet to nourishing, paleo-style foods? I just went for it!

Salmon with Mango Salsa | Paleo + Keto + GAPS | The Family That Heals Together

My tips for going for it: how to make healthy food kids will eat

Here’s the honest truth: when I got married at 18, I couldn’t even make a box of mac n cheese without messing it up. I always overcooked the noodles. And try as I may, I bombed every cookie recipe I tried meticulously to follow.

Cooking did not come easy to me. So when I had kids, I looked for the easiest route to feed them too. Enter frozen and canned foods and processed jarred sausage-like meats. I gag a little now thinking of what I fed my precious babes in those early years.

When I knew I needed to make changes for our health, I was determined to learn how to cook, and to cook food my family would actually enjoy.

Here are the five things I did to overhaul our diet:

  1. I “healthified” our favorites, Jaclyn-style. If I hadn’t continued making the foods we loved, but in healthier ways, I don’t know if any of us could’ve made the transition. At first, it was making homemade breads, tortillas, and treats with whole wheat flour and less processed sugar, but eventually, I learned to make grain-free, paleo-style versions of our favorites like biscuits, tortillas, chicken nuggets, and even sugar cookies. This ensured that my children ate the healthy foods I put in front of them.
  2. I stopped buying junk. As moms and grocery getters, we have a lot of power over what our kids eat. If there isn’t junk food in the house, the KIDS CAN’T EAT IT! It’s a no-brainer.
  3. I made my kids try it. I generally do not force feed my kids, but early in those healthy eating days, I just started out by putting a scoop of veggies on my toddlers’ plates. They may have turned their noses up at first, but I required them to try at least one bite. Eventually, they began eating all their veggies and now they love most of them! (It helps that I’ve learned the most yummy ways to cook green vegetables- hello butter roasted everything!)
  4. I was persistent. When flops did happen (and they still do!), I kept trying my hand at new and yummy recipes. A few failed paleo recipes didn’t mean it wasn’t worth pursuing this new way of cooking, it simply meant I needed some really great cookbooks and a little determination.
  5. I got creative. Listen, when I first began cooking at a young newlywed, I didn’t even use salt and pepper. True story. Mr. Incredible still salts and peppers everything that comes out of my kitchen because I scarred him in those early days with tasteless, bland food. These days, I’m not afraid to get a little creative with flavors so that things stay interesting in the kitchen, and I encourage my kids to try new things and expand their palettes. That’s why I love this salmon with mango salsa so much- and so do my kids!

I really used to hate fish, but once I began getting creative, I realized that salmon held so many possibilities. Not only do I love a simple oven roasted salmon, but I adore adding fresh flavors like mango and spices with a Latin flare.

Salmon with Mango Salsa | Paleo + Keto + GAPS | The Family That Heals Together

Notes on this salmon with mango salsa

Combining salmon with the fresh flavors of mango salsa and spices like chili powder and cumin puts a unique spin on dinner! I kept this recipe mild because my kids and I don’t really like spicy foods, but you could easily add a diced jalapeno and some cayenne to turn up the heat. Find the recipe below.

Print Recipe

Salmon with Mango Salsa

Prep Time30 minutes mins
Cook Time40 minutes mins
Total Time5 hours hrs 10 minutes mins
Servings: 4 Servings
Author: Jaclyn

Ingredients

  • 1.5 lbs fresh wild-caught salmon
  • 1 mango peeled and cut into 1" cubes (about 1.5 cups)
  • 1 onion peeled, quartered, and cut into 1/2" slices (about 1.5 cups)
  • 1 large avocado peeled and cut into 1" cubes
  • 1 pint cherry tomatoes cut in halves
  • 1 cup loosely packed fresh cilantro coarsely chopped, divided
  • 1/2 cup avocado oil
  • 1 tbsp fresh lime juice
  • 1 tsp chili powder
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • Optional: 1/4-1/2 tsp cayenne powder and 1 jalapeno diced

Instructions

  • Combine avocado oil, lime juice, cumin, chili powder, salt, and garlic powder in a large ziploc baggie. Mix around a bit, then add the salmon. Seal and place in refrigerator for 2-4 hours to marinate.
  • Preheat oven to 425, then place chopped mango, cherry tomatoes, onion, and 3/4 cup cilantro on a large baking sheet. Stir to combine, then leave a space in the middle of the pan.
  • Move salmon to the baking sheet, in the middle of the vegetables, then pour the remaining marinade over the vegetables.
  • Roast for 15 minutes, stir vegetables, then roast for 15 minutes longer. Turn oven to broil to finish the last 5-10 minutes and crisp up the vegetables. Keep a close eye on them and stir every few minutes.
  • Remove from oven and allow to cool before adding chopped avocado and remaining cilantro to the mango salsa. Serve salsa over salmon portions. (I find it much easier to cut salmon into portions once cooked vs. while it's still raw. You can also ask them to cut it into portions at the seafood counter before you bring it home. If it is pre-cut, you will want to remove the salmon before broiling the veggies at the end, or it will likely overcook it and cause the salmon to dry out.)

Notes

If you'd like to spice this recipe up, add cayenne powder to the marinade, and dice up a jalapeno or two and add to the vegetable mixture before roasting.

Salmon with Mango Salsa | Paleo + Keto + GAPS | The Family That Heals Together

 

By: Jaclyn · Filed Under: Blog, Gaps Diet, Recipes · Tagged: dinner, easy recipes, gaps, gaps diet, gluten-free, keto, low carb, paleo, recipes, salmon, savory

March 15, 2017

The Tasty 10 Minute Oven Cooked Salmon Recipe with Lemon & Thyme

So… salmon. It’s one of the few types of fish I’ll eat, and only because I know how healthy it is. I usually enjoy chicken, beef, or pork over any type of fish, but oven cooked salmon that can be ready in 10 minutes really can’t be beat.

And I really do feel good after a meal of salmon. It’s not too heavy, is packed full of good omega fats, and is a good source of protein. Plus, the rest of my family adores it, so I’ve got a mom win under my belt anytime I make it.

Really, there’s a whole host of reasons to get this lemon thyme salmon recipe on the table stat.

Oven cooked salmon is fast

While I love a good grilled salmon, oven cooked salmon can be on the table in less than 10 minutes. It’s seriously fast and easy when you pop it under the broiler!

Salmon is a superfish superfood

It really is one of the most nutritious foods on the planet. Here are just a few health benefits of salmon:

  • It’s seriously high in vitamin B12, along with other B vitamins (aka the energy vitamins!).
  • It’s chock full of vitamin D and selenium.
  • It’s a good source of iodine (good for thyroid health and hormone support!).
  • It’s a great source of protein (one serving is more than half what you need in a day).
  • It’s the good kind of fat- not P.H.A.T but OH-MEG-AH-3s (in other words, good for your brain and heart!).

What is the best type of salmon to eat?

Because our oceans are an ever-increasing source of toxicity (including heavy metals), I don’t feel great about eating a ton of fish, but I do think the health benefits of salmon are worth eating it weekly or at least a few times a month.

If you’re going to buy salmon, make sure that it’s wild-caught, as farmed salmon is likely to be fed nasty GMOs and even artificial junk to brighten the color of their flesh.

Let’s not forget that frankenfish, aka genetically modified salmon, has been trying to break into our food supply over the last couple years, being approved, then banned, then who knows…?

We also have “responsibly farmed” salmon available, but I choose not to buy it, for the same reasons I don’t like to buy “all natural” chicken, beef, or pork. Any kind of farmed animal is not in its natural habitat, and therefore, will not contain the nutrients an animal in the wild would.

How do you cook salmon fillets?

You can grill them over an open fire on wood planks, which I adore, but if you want something fast, I find a quick broiled salmon to be just as delicious, and requires a lot less work.

Check out the recipe below to see how to cook salmon fillets in the oven for a fast and healthful supper.

Print Recipe

Lemon Thyme Salmon

Prep Time5 minutes mins
Total Time5 minutes mins
Servings: 4
Author: Jaclyn

Ingredients

  • 1 lb wild-caught salmon
  • 2 tbsp avocado oil
  • 1 tbsp mayonnaise
  • 1 tsp fresh-squeezed lemon juice
  • 1 tsp dried thyme
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper

Instructions

  • Preheat oven on high broiler setting.
  • In a small bowl, combine mayonnaise, avocado oil, lemon juice, thyme, garlic powder, salt, and pepper and stir.
  • Place salmon skin-side down in a casserole dish.
  • Spread lemon thyme sauce over the top of the salmon, coating the top side evenly.
  • Place on the top rack under the broiler and cook for 5-7 minutes, until  salmon flakes away from the skin.

Want more fast, easy, healthy (paleo!), AND budget-friendly meals? I’ve got a major treat for you! A new paleo community e-book is finally here!

It features recipes from top paleo bloggers, with beautiful photos, delicious recipes, and simple suggestions. Curated by Kelly Bejelly of A Girl Worth Saving, you can bet it’s going to be an awesome resource if you need fast and healthy meal ideas on a budget.

 

Grab 30 Minute Clean Eats on a Budget here.

Want to save this recipe for later? Pin or share to social media using one of our links!

By: Jaclyn · Filed Under: Easter Dinner, Recipes · Tagged: dinner, Easter, easy recipes, fast food, fish, omega 3s, oven cooked salmon, recipes, salmon, wild caught

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