Welcome to Whole Food Fridays!
What many of my patients want are easy recipes that are quick and healthy. Here is a recipe that I created for dinner which I whipped up in about 15 minutes. The key is to have great freezer and pantry items. I had frozen shrimp and corn in the freezer. I also had spices and canned black beans in the pantry. If you don’t have fresh herbs then use dried.
I will use these posts to teach you how food can be healthy and supportive to different health conditions. What is wonderful about this recipe is that it is full of fiber from the black beans, corn, red cabbage, lettuce and yellow squash. Plant-based whole foods are full of fiber and this helps to support the body against so many chronic conditions including heart disease, diabetes, PMS and female hormone issues, weight loss, IBS and other gastric conditions. I would recommend it for blood sugar balancing for diabetic and pre-diabetic conditions. It is good for gluten-free, dairy free, anti-inflammatory diets too.
Some people might think that shrimp is a bad food with no health benefits. This is not true. Shrimp are a good source of protein and omega-3 fatty acids. They are high in minerals like copper, selenium and zinc. These help reduce damage to our cells. They should be eaten in rotation with other proteins for a healthy overall diet.
Avocado contains heart healthy fat called monounsaturated fats, these are also found in olive oil.
I don’t measure when I cook, so this is a recipe draft and it will have ingredients and not the exact measurements. This is to give you suggestions on how to cook out of your own pantry. Exact measurements will come later when I have time to make it over and over again.
Green Goddess Dressing:
½ Avocado juice of ½ lime a pinch of sea salt squirt of agave nectar ¼ - ½ cup of water ¼ teaspoon of cilantro
I would make the Green Goddess Dressing first because the taco mixture cooks fast and you will want to serve it hot.
In a blender add the avocado, lime juice, salt, agave nectar and ¼ cup of water. Blend for 30 seconds. Check the thickness of the sauce if you want a thinner sauce add more water and pulse until smooth. Pour over your leaf tacos and serve.
Shrimp and Black Bean Taco Filling
- Olive oil
- Cumin to taste
- Fresh cilantro chopped to taste
- Fresh parsley chopped to taste
- 2 garlic cloves diced
- pinch of sea salt to taste
- Wild caught shrimp 1-2 per taco
- ½ yellow squash diced
- ½ - 1 cup of black beans
- ½ - 1 cup of kernels of corn
- 1 cup of red cabbage, grated
- Green lettuce leaves washed and dried – one for each taco
In a small saucepan add oil, cumin, cilantro, parsley and salt. Saute for about 2 minutes. Add shrimp, yellow squash, corn and black beans then cook on medium low for about 3 minutes or until the shrimp is tender and pink all the way through. Remove from heat and spoon onto green lettuce leaves. Sprinkle red cabbage over the mixture and pour over Green Goddess Sauce.
If you want a messy meal use your hands to eat your taco; otherwise, use a knife and fork. Enjoy!
Dr. Daemon Jones
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