July 21, 2020
Carolina’s Kitchen: Summertime Easy
For now, this is our new normal. It is important to remember that these parameters are temporary and not to get bogged down by what you can’t do this summer and instead focus on what you can do! Be easy and light like a summer breeze, letting go of the things that are not in your control and focusing on what is (ahem the food on your plate and your daily habits). Plan a staycation in your backyard tent, and maybe even a mini campfire included. Come up with fun backyard games you can play like ping-pong, bocce ball, or corn hole, or how about starting your own fresh garden! Even though we are stuck at home, there are so many ideas to make this a summer to remember. The menu we have created for this month revolves around sweet and fresh flavors. Enjoy the shish kabob with any fresh salad of your choice. Take the time to venture out to your local farmers’ market to find inspiration. Try novel herbs, vegetables, and salad combinations to keep things exciting if you are craving change.
The recipe for Seafood Shish Kebobs is below. The recipe for Summertime Cobbler, and many more based on the Bredesen Protocol and Apollo Health’s KetoFLEX 12/3 Nutritional guidelines, are available to members of the ReCODE monthly subscription program.
Seafood Shish Kebobs
It’s time to fire up that grill. Instead of burgers, opt for a seafood shish kebob to add some omega-3 fatty acids to your meal. The best thing about kebobs is that you can customize them to your taste buds. Feel free to use any KetoFLEX 12/3 approved vegetables or seafood combinations. As always, we prefer to cook our proteins slow and low. Pair these with this fabulous Lemon and Garlic Roasted Asparagus recipe.
• 1.5 lbs salmon filets, must be wild-caught, cut into 1-inch cubes OR 1.5 lbs wild-caught prawns or shrimp, peeled and deveined
• 1 green pepper, cut into squares
• 1 zucchini, must be USDA Organic, cut into rounds
• 1 small red onion, cut into squares
• Sea salt
• Ground pepper
For the marinade:
• ¼ cup high polyphenol olive oil
• 1 lemon, juiced & zested
• 4 garlic cloves, minced
• 2 tsp thyme
• 2 tsp oregano
• 1 tsp cumin
• ½ tsp coriander
1. Soak your wooden or bamboo skewers in water for 30 minutes; this will prevent them from cooking.
2. In a medium bowl, whisk together all the ingredients for the marinade.
3. Split the marinade between two bowls.
4. Place the seafood of choice in one bowl and the vegetables in the other.
5. Season with salt and pepper to taste and let it marinate for 20 minutes.
6. Thread the protein with the vegetables of your choice through your skewer.
7. Heat up your grill to a low temperature and arrange the skewers, grill covered for 8 to 10 minutes, or until the fish is opaque. Make sure you turn them once at the halfway point.
Fresh fruit can make an excellent dessert at the end of any meal. To tame that sweet tooth this summer, we have taken a traditional favorite and made it keto-friendly. Although this recipe calls for blueberries, you can also experiment with raspberries, blackberries, strawberries, or a mix of all the above. This summer focus on balance and the sweet little things in life, such as this cobbler.
Summertime Cobbler recipe