Sweet Potato Wedges

I realize I don’t give good proper sides their due on the blog. I try to keep meals as simple as possible- and making sides = a layer of complication I often don’t have interest in. That being said- these are super simple and worth the extra time. I love to pair these sweet ps with a nice flank steak and sautéed kale for a date night at home. I’ll cheers to that! 🥂🥂

Also reminder to sign up below for free #shedapproved recipes straight to your inbox! Our first newsletter went out last week, don’t miss out!! <3

Sweet potato Wedges

Serves 2 (as a side)

Ingredients

• 1 large or 2 small sweet potatoes, peeled 

• 1 tsp grapeseed oil 

• ¼ tbsp cinnamon 

• Dash of cayenne pepper 

• Sprinkle dried rosemary or 1 fresh sprig 

• Salt 

Instructions

Preheat oven to 350°F. Cut sweet potato in half (lengthwise), and then into wedges. Toss with oil and spices. Bake for 30 minutes, flipping halfway, until crisp on the outside. 

Gut Health 300

At long last, the practical final installment of the gut health series! This post is to help provide practical tips to increase probiotics and prebiotics in ya life to increase your gut/ overall health! Before you get started you may want to recap the previous posts in the Gut Health series. 

Probiotics

Here are some of the easiest ways to add healthy bacteria into your gut! 

1. The easiest way to get more probiotics in your life is to take a probiotic supplement. For more info on how to pick the right one - read Gut Health 200. However, they are expensive, and if your gut is already in good shape, it may not be necessary to continue long term. I always advocate to try to get the bulk of your nutrients from whole foods, and here is no different. 
2. Lean in and switch to the 'booch instead of soda. Kombucha - you've probably heard of this bubbly, magical drink. It is actually fermented tea, and is an awesome way to get more good bacteria in your life. Make sure you find brands that keep the sugar to no more than 4gs per serving. Bonus, if you are hooked on soda- it is a great substitute!
3. Add more fermented foods into your life! Fermented foods such as kimchi (the national food of Korea! A spicy pickled cabbage dish) or sauerkraut (European origin pickled cabbage dish) are #shedapproved and are loaded with the good stuff. This is particularly good in the winter when fresh produce is less available (or historically was less available! That is how people would stay healthy all year round!). While Kimchi is not available everywhere, you can opt to go to a Korean mart and they are typically sold there. Many grocery stores sell sauerkraut. If those aren't in your neighborhood you can always make it yourself (Links: How to make easy kimchi at home, How to make sauerkraut in a mason jar).  
4. Greek yogurt (or Siggi's Icelandic style) and kefir are Month 1 #shedapproved and a great source of good bacteria. You know that watery stuff that sits on the top of yogurt? Don't pour it out or avoid it- that's where the healthy bacteria live! Be sure to mix it in fully! My one warning here is to avoid added sugar in your yogurt/kefir. Better to get the plain, full fat versions and add your own berries and honey! 
5. Beer and Wine! Whaaaaat? Alcohol? Yep. The catch? Commercial beer is rigorously filtered and won't have the health benefits. Just another reason to try home brew! Also, don't overdo it. It negates the health benefits! Stick to one beer or glass of wine at a time (2 tops!) to maximize the benefits and prevent weight gain!  

prebiotics 

Prebiotics keep the good gut bacteria happy and healthy! Because they need food too! The key to making gut bacteria happy? FIBER!!

1. Freeze pre-ripe (lightly green still) bananas to add to your smoothies. You don't notice the flavor/texture difference as much as if you just ate them outright. Bonus - there is less sugar in these nanners so they are better on the waistline!
2. Raw dandelion greens salad with raw asparagus (see recipe below!). Refreshing, light, crunchy, and yummy!
3. Jicama chips (I mean fries. I swear I don't know where these Britishism are coming from)! So refreshing in the heat of summer. Check out the recipe below! 
4. GG crisps/crackers. Month 1 Shed approved and LOADED UP with fiber. Be sure to look for the ones with psyllium husks (pumpkin and sunflower seed versions have this) on the ingredients list for gut friendly bonus!
5. Any other fruits and veggies you like. The key here is the fiber, so leave the skins on (where you can - ie cucumbers, apples, etc) and eat up all the pulp you can! 

Here is a list of some of the top prebiotic foods not included above: 

• Raw chicory root - the top source, with almost 60% fiber
• Raw Jerusalem artichoke 
• Raw garlic
• Raw leeks
• Raw onions 
• Cooked onions
• Whole wheat 
• Legumes

This is by no means an exhaustive list, it's more of a prompting to get some new healthy eats in your routine! I hope you found the Gut Health series educational and beneficial. What are you going to do to add more gut friendly foods into your routine? Leave me a comment here or on Instagram! - AHS

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Mexican style raw Jicama fries 

Ingredients

• 1 jicama
• Extra virgin olive oil (start with a tbsp, add as necessary)
• Tajin* or other chili lime seasoning blend to taste

Instructions

Peel jicama with a vegetable peeler. Cut into "fry" shape. I made mine a bit thicker. Coat lightly with olive oil and Tajin. Eat immediately for a filling snack and/or appy!

*Tajin is a Mexican spice blend that is amazing on fruit- it's incredible on watermelon too! You can order off amazon or get it at your local Mexican store if there is one close to you! You can also make this gringo style with paprika, onion powder, and chili powder.  

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Dandelion Greens Salad

(adapted from the SHED program) (serves 1) 

This salad is an amazing summer detox salad and gut health booster! 

Ingredients

• 1⁄2 apple, chopped (skin on!)
• 1 fennel bulb, sliced
• 2 cups dandelion greens
• 3 spears of raw asparagus, chopped into 4 bites pieces
• Salt and pepper to taste
• 1⁄2 tbsp balsamic vinegar
• 1 tbsp extra virgin olive oil
• sprinkle of parmesan (optional)

Instructions

Mix ingredients in a bowl and enjoy a crunchy gut healthy lunch! 

Roasted Heirloom Tomato Soup

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Please enjoy my first foray into the movie making world. Lol, it's just my Instagram story turned feature film- and it's less than a minute! Note: I mention quinoa stuffed acorn squash - saving that one for another day! Apologies for poor lighting- I finally got a food light for evening meals!

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This soup is 5 (store bought) ingredients and is perfection. Great for cool end of summer evenings, and maybe one of the easiest recipes EVER. So fast. So easy. It's perfect for a weeknight. 

It is approved for both months of the program, but don't use any cheese garnish if you are in month 2. I promise, this soup is so flavorful- you will barely notice it! 

Ingredients

• I used 3 small, 4 large heirloom, 2 medium tomatoes …  on average 9-10 med sized tomatoes. Use heirlooms if you can for amazing flavor. 
• 6-8 (depending on size) garlic cloves, peeled and whole
• 1 small yellow or sweet onion, quartered 
• 1 tablespoon olive oil
• 4-6 basil leaves
• salt and pepper
• Option: sprinkle of parmesan cheese, grated
• Option: try with 1 tablespoon balsamic vinegar

Instructions

Pre-heat oven to 375 degrees. Wash and cut tomatoes, placing in a shallow baking dish cut side down. Add onion pieces, garlic, and basil to the pan. Drizzle vegetables in the pan with olive oil (and optionally with balsamic vinegar.) Season with salt and pepper. Bake for 45 minutes.

Place roasted vegetables (tongs are great for this) in food processor bowl or blender. Pulse until you reach desired consistency. I made mine thicker, and it felt very hearty! An immersion blender also works very well. 

The soup will be hot without reheating necessary. Serve garnished with cheese if desired.

Zucca Fresca: Italian Style Butternut Squash

First, let me proclaim my love of butternut squash. I think it is so much different and more interesting than normal yellow squash, or zucchini, pumpkin, or almost any other vegetable (technically fruit) in the gourd family. There is something about the flavor and texture that just gets me.  I also think that it is a great starter squash for the health novice. It has enough flavor that, if you are open to new textures, is a perfect veggie to start with. Can we also talk about how versatile it is? It could be used in ravioli, soup, pie, or as a main like this recipe! It is also very filling, full of fiber, and countless phyto-nutrients! If you want to know more about the awesomeness that is butternut squash, check THIS out.

This particular butternut squash I had bought without having any big plans for it, but I surprised myself with this gem of a concoction.

I may have mentioned that I am descended from generations of Italian-Americans. I also spent 5 months living in Florence (one of the best life decisions ever- email/tweet me, if you ever want to talk about it. Full disclosure: good luck getting me to STOP talking about it). And pretty much my upbringing consisted of awesome Italian meals daily. My mom is an amazing cook, as was my grandmother, and if I inherit any of their skills in the kitchen all will be good in the world. All of that is my precursor to say that Italian food is my weakness and where my improvisational style lends towards the most. So naturally, this butternut squash is mixed with a variation on a cooked caprese salad.

You really can’t go wrong with fresh mozzarella balls, tomatoes, and basil. This dish was absolutely delicious and I couldn’t stop eating it. Make this. Seriously, it will make your day better. I promise.

Disclaimer: if you are at the back end of your shedding journey, I advise you to cut back on the mozzarella included. I would not eliminate it because it really adds a lot to the dish, but it does not need to be as cheesy as the recipe below.

Serves 2 generous portions

Ingredients

• 1 2lb butternut squash halved lengthwise and seeded

• 3 tbsp olive oil

• salt and ground black pepper

• 2 pints grape (or cherry) tomatoes

• 2 cloves minced garlic

• ¼ cup of vegetable broth

• ½ 1 onion chopped

• ¼ cup fresh basil

• 4 oz bite size fresh mozzarella balls

Instructions

Brush cut sides of squash with 1 tablespoon of olive oil. Sprinkle with salt and pepper. Place squash halves, cut sides down, in a large baking dish. Prick all over with a fork. Bake, uncovered in a 375F degree oven for 30-40 minutes until tender.

Meanwhile place tomatoes in a large bowl. Add remaining 2 tbsp olive oil, minced garlic, and salt to taste. Stir to coat. Place tomato mixture in a baking dish. Bake in oven with the squash for the last 20 minutes

In a large skillet bring vegetable broth to a boil, add onion. Cook for about 3 minutes until tender. Remove skillet from heat. Add roasted tomatoes to skillet with onion. Gently press down on tomatoes to pop them (spatula works well!). Add mozzarella and basil to tomato mixture, toss well.

Using a fork, scrape the squash from shell. Mix into skillet mixture. Serve hot!