Roast Shrimp and coconut kale rice

February 19, 2017

I love shrimp, but I don't make them at home a lot because the hubby doesn't love them as much as me.  But, the last two times I have roasted some up, he didn't comment at all and scarfed the entire plate down.  So, I think they will be a once a week dinner for at least the next 4-6 weeks!  
-1 pound fresh or frozen(thawed), peeled and deveined, medium to large shrimp.  I recommend buying shrimp that are pink, not grey, when they are raw.
-2 tbsp Thai peanut sauce, like this...

or you can make your own, 1tsp creamy peanut butter, 1 tsp coconut milk(just steal a tsp from the can you will use for the rice below), 1tsp curry powder, 1tsp white or rice vinegar
-Salt and pepper
-2 cloves minced garlic, or you can use a garlic press
-1/2 cup (dry) brown or white basmati rice
-1 can (14oz) light coconut milk
-2 tbsp reduced sodium soy sauce
-2 cups fresh chopped kale, I usually buy in a bag, already chopped

Marinate shrimp in Thai peanut sauce, one clove minced garlic, and a pinch of salt and pepper for about 30-45 minutes.  Preheat oven to 400. While oven is preheating, place rice, coconut milk, one clove minced garlic, and soy sauce in medium saucepan and stir to combine.  Bring to a boil over high heat, reduce heat to low, stir one more time, and add kale directly on top of rice, do not mix in.  Cover pan and cook on low for 10-12 minutes, or according to package directions.  The rice may need a little bit more liquid to cook thoroughly.  If you think it does, just add a little water or chicken stock near the end of the cooking process. Spread shrimp out on a large sheet pan in a single layer, place in oven, and roast for about 8 minutes, don't overcook, they will get rubbery. When rice is done, uncover and stir kale into rice. Serve shrimp and rice immediately or allow to cool and serve at room temperature.  It makes 2-3 servings.  For us, it was 2!
I like to sprinkle a little hot sauce over my shrimp, like this...

I love this meal because it is super tasty and very nutrient dense!

And for you athletes out there, like me, this is an awesome meal to include in a competition prep diet, about 460 calories, 40grams protein, 40grams carbs, and 15grams fat.  

Starting back with something NEW and Super Simple

February 11, 2017
Sausage, kale, and red lentil pasta

I love cool food finds!  Especially if my two year old boy loves them too!  Ah, yes, I had a baby since my last blog post, so that's what's been gong on here! Oh, and I turned professional in a sport that I have been competing in for over 15 years! I plan to compete on the pro stage in FIGURE this year, which is a subset of bodybuilding.  Check out my Instagram page, @breemarsh_ifbbpro if you are interested in finding out more.  
Now, back to the food...

So, w...
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Leek, asparagus, and pesto risotto

February 27, 2014

I LOVE Risotto.  there are many recipes here!
this one is my, "i wish it was Spring already" risotto :)

2 leeks, washed WELL, tough green ends cut off, small dice
1 bunch of asparagus, washed, tough ends cut off, cut into one inch pieces
2 tbsp olive oil
1 cup arborio rice
4 cups chicken or vegetable stock
1/4 cup prepared pesto, i have a great recipe on my "dense dishes" page, store bought will also work
juice from one lemon
1/4 cup grated parmesan cheese
salt and pepper to taste
8 ounces cooked diced ...
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Creamy Sesame Butternut Squash Pasta

February 18, 2014

1 tbsp coconut oil
1/2 yellow onion, finely chopped
1 medium butternut squash, peeled, seeds removed, and cut into 1/2inch chunks
1 square inch piece of fresh ginger, peeled and roughly chopped
2 garlic cloves, peeled and roughly chopped
1 cup chicken or vegetable stock
2 tbsp tahini
Juice from one lime
3 tbsp soy sauce
1 tbsp honey 
1/4 cup chopped cilantro or parsley
1 tsp ground coriander
12 ounces pasta, dry
8 ounces cooked chicken, cut into 1/2 inch chunks

On stove top, heat up large skillet on medium...

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Breakfast for Brighan

January 15, 2014
who's Brighan? ask...that's me!!!

Brighan Lee :)

Here's my three favorite breakfasts right now…

1/2 cup egg whites
1 banana OR 1/2 cup cooked sweet potato or pumpkin
2 tbsp ground flax
1/2 scoop whey protein (~2 tbsp/10 grams)
1 tbsp chia seeds
flavorings…a little cinnamon and/or vanilla extract
other additions…1 tbsp cocoa powder or cocoa nibs

put everything in a blender and blend until smooth.  cook like a pancake (or put in waffle maker). makes one big one or two small.  top with...
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About Me

Bree Marsh, MFCS, RD, LD Hi, my name is Bree. I love food! I love healthy food! I love sharing my food ideas and tips with you! Follow along and get inspired by all the interesting and easy ways to incorporate super foods into your diet. Check out the 'dense declaration' page for my story!

Help me out with some of my future projects!!!


Please keep in mind that although I am a Registered Dietitian and many of my recommendations are based on years of schooling and research, I am not your personal RD and I do not know of your specific nutritional struggles and/or health problems!  My advice, although many times is intended for the possible prevention of some chronic diseases, is not intended to cure any form of disease and/or medical problem.  Please consult your doctor before making any drastic changes in you diet or exercise routine!

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