chicken recipes

Here's two easy chicken recipes.  I think the coconut-lime chicken works best with the skin on although I used skinless for both.  I asked the butcher to cut the backbone for me, at no extra charge and I put the whole thing gut side down on a cookie sheet lined with parchment.  The vegetables and apples were good too.   

 

For the Coconut lime, I used a pan with a rack as it instructs, but you could use a cookie sheet with the parchment too.  Just make sure it has sides.  I peeled the ginger and the garlic, sliced it a put it in my $10 electric chopper then dropped the bowl and blade in the dishwasher. (Love that thing.)  You could use dried garlic and ginger instead, just cut back the amounts accordingly.  Look at the bottles and see if they suggest an equivalent.  If not, I'd try 2 teaspoons of minced dried garlic, and 1/2 teaspoon of powdered ginger.  I used coconut palm sugar.  You could use agave.

 

Make it easier with chicken breasts.

 

 

 

yellow squash soup

8-10 yellow squash or as much as will fit in your pot.

wash, remove ends, slice 1/8" thick or use food processor to slice.  The thicker the slices the longer they take to cook.

put in pot and just cover with water.

Boil/simmer until they are soft (a fork goes through the edges without resistance)

pour in colander or use slotted spoon to remove the squash

put the squash back in the pan and use an immersion blender to make it smooth

or put it in a food processor or blender.

add milk (1/4-1/2 cup) to get your preferred thickness and taste

and salt and pepper to taste.  (It takes more salt than you think, but add slowly and taste after each addition.)

for Jan Cruise survival 101, Gluten free and zoned

Cruise survival 101

Breakfast-omelet bar,  Insist on spray oil (you may have to wait for them to get it) and egg whites.  Stuff it with whatever you like (no potatoes).  Top with salsa or cheese.

Look for fresh berries.  They will be hard to find. Ask for some.  Don't eat the ones in syrup on the bar unless you are sure they have no added sugar.  If you can't get any look for fresh apples, pears, oranges.  If you love pineapple, melon, or tropical fruit, just get a few bites.  OR eat a small amount of oatmeal with a few berries.

look for raw almonds or walnuts.  Put some with the berries and stash some in your purse for later.

 

Go early for lunch or at an odd time while they are setting up.  Ask for the chef or someone that knows what is in the food.  Tell him you really need to eat gluten free.  He will most likely bend over backward to tell you what is safe to eat at the different food bars.  Avoid potatoes, corn, rice, grains.  Choose roasted meats, green vegetables, salads.  choose olive oil and vinegars for dressing. Avoid anything sitting in oil, you can bet it is soybean.

 

If you have a seated dinner, go early the first night and tell your water that you need a gluten free menu.  If they don't have one, ask for the manager to help you decide what you can eat.  On some of our cruises I got a dinner menu the night before so I could choose what I wanted and they would make it special for me. 

 

splurge on no sugar ice cream (ask and make sure it is gluten free first).  Find something else to do during, but if you go to the dessert extravaganza, look for the chocolate fountain and the strawberries.  Use more berries than chocolate.  Look for other fresh berries to cover with chocolate.  look for bananas foster (if you like it) and skip the ice cream.  Later you can order some XT from Zone labs and take it 30 min. before a non zoned meal.  It will reduce the blood sugar/insulin spikes.