Digestive Care Expert Brenda Watson

TAG | high-protein


Summer Kebob Fun!

I love grilled food. I prep it in the kitchen and hand it over to my husband Stan. He then dons his alter-ego of Fabulous Grill Master! Hopefully you have someone in your house who undergoes the same transformation. I have only to wait patiently for a marvelous meal to appear after that.

My single assistant tells me that no husband is required. She assumes the same Grill Master alter-ego herself. Grilling just seems to mean “fun” for everyone!

Two appealing aspects of kebob (also known as kebab) recipes – they’re extremely easy to prepare and most are naturally high in protein while relatively low in carbs. If there’s a place for virtually risk-free experimentation, it seems to be with kebobs. Your wild idea will most likely turn out to be a big hit!

In this particular creation, beyond the base of chicken or shrimp, one mango is shared between 8 servings, giving us the heavenly taste of that summer fruit with very little sugar per person. The avocado provides tasty and healthy really “good” fat.

I hope you like them as much as we do.


1 ¼ lb of chicken tenders, cut into chunks or large shrimp, peeled

1 mango, peeled and cubed – approx. 1 inch diameter

2 small avocados cubed into approx. ¾ inch pieces

1 cup cherry tomatoes

Juice of ½ orange

1 tbsp extra virgin olive oil

1 garlic clove grated

1 tsp. chopped parsley

1 tsp lemon zest

¼ tsp salt

¼ tsp black pepper

2 tbsp thinly sliced fresh basil

Alternate threading either chicken or shrimp with mango, avocado and tomatoes onto 8 skewers. Whisk together orange juice, oil, garlic, parsley, lemon zest, salt and pepper. Brush some of the liquid mixture on the completed skewers and set aside in the frig for a quick marinate. 15 minutes will do just fine.

Preheat your grill to medium-high and grease the grate. You’ll want to grill your kebobs until your chicken or shrimp are done through. Turn your skewers and baste with more of your liquid mixture at around 3 minutes. It will probably take 6 minutes or so to fully cook your chicken or shrimp, but keep a watchful eye on them in case they’re ready earlier.

Serve your kebobs garnished with basil.

Kebobs and a side salad based in bitter greens like I suggested last week in this refreshing recipe are a great pair. Makes 8 kebobs and one happy group of people!

avocado, chicken, high-protein, kebab, kebob, low carb, mango, recipe, shrimp


Start Your Day with Fiber and Protein

Renew You Challenge

Let’s start this week off right!

Weekly challenge (I mean opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar. Join us!

Breakfast is the most important meal of the day. It gets you going in the morning and can help you sustain your energy throughout the day—if you choose the right foods. Many common breakfast foods are full of refined carbs and fat, however, which can leave you dragging by midmorning. I’ve addressed this before.

With school starting up again, results of a recent study can help teens get “up and at ‘em” this year. Researchers at the University of Missouri have found that when teens eat a breakfast higher in protein and fiber, they feel full right away and continue to feel satiated throughout the day. This means they won’t be distracted with thoughts of food when they should be focusing on geometry.

But first things first—skipping breakfast is a no-no. It is estimated that 30 to 60 percent of kids skip breakfast. And those that do eat breakfast eat high-fat, high-sugar foods. That’s no way to start the day.

This week, take a look at what you and your family are eating for breakfast. Is it a high-protein, high-fiber choice? Fruit and yogurt is a great choice. A vegetable egg scramble does the trick. Or how about a bowl of oatmeal with nuts and fruit? There are many options that will keep you and your family nourished throughout the day.

breakfast, energy, fat, fiber, foods, high-fiber, high-protein, meal, protein, refined carbs, yogurt


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