Shrimp Corn Chowder

Ultra-Simple Shrimp & Corn Chowder (Loaded with Vegetables)

One of the most important skills in recovery from ultra-processed foods is learning how to make meals that feel abundant, satisfying, and flexible—not rigid or perfect. This shrimp and corn chowder does exactly that. It’s built with real, single-ingredient foods, uses an entire can of coconut milk so nothing goes to waste, and allows you to adjust the texture based on your preference. This is nourishing, grounding food that supports fullness, steadier energy, and trust with eating.

Servings: 6

Ingredients

   •   2 lbs shrimp, peeled and deveined

   •   1 tablespoon olive oil or avocado oil

   •   1 medium onion, diced

   •   1 full head of celery, trimmed and diced

   •   4–6 carrots, diced

   •   2 cloves garlic, minced

   •   Dash of cayenne pepper

   •   2 lbs potatoes, diced

   •   4 cups low-sodium chicken or vegetable broth

   •   1 can (13–14 oz) light coconut milk

   •   2 cups corn (fresh or frozen, already cooked)

   •   ¼ cup nutritional yeast

   •   Salt and pepper, to taste

Optional garnish

   •   Sliced green onions

   •   Finely diced red bell pepper

Instructions

1. Heat oil in a large pot over medium heat. Add onion, celery, carrots, garlic, and a dash of cayenne pepper. Sauté until vegetables are softened and fragrant, about 5–7 minutes.

2. Add diced potatoes, broth, salt, and pepper. Bring to a boil, then reduce heat and simmer 12–15 minutes, until potatoes are very tender.

3. If you prefer a thicker soup, use a spoon or potato masher to gently mash some of the potatoes directly in the pot.

4. Lower heat and stir in shrimp, corn, coconut milk, and nutritional yeast. Simmer gently for 3–5 minutes, just until shrimp are pink and cooked through.

5. Taste and adjust seasoning. Serve topped with green onions and red bell pepper if desired.

Approximate Macros (Per Serving – 6 Servings Total)

Macros are estimates and meant for education, not perfection.

   •   Calories: ~365–395

   •   Protein: ~37–42 g

   •   Fat: ~11–14 g

   •   Carbohydrates: ~26–30 g

   •   Fiber: ~4–5 g

Why This Is a Good Choice in Recovery

   •   High-quality protein supports satiety and more stable blood sugar

   •   Carbohydrates come from real, grounding foods like potatoes and corn

   •   Healthy fats from coconut milk help meals feel satisfying without heaviness

   •   Large vegetable volume increases nourishment, fiber, and fullness

   •   Flexible cooking techniques reinforce confidence and reduce rigidity around food

This is the kind of meal that feels enough—and that feeling is foundational in recovery from ultra-processed foods.

Savory Tomato Hash

 

Savory Tomato Hash: A Simple Homemade Condiment

One of the easiest ways to reduce sugar and ultra-processed foods in your diet is to stop buying bottled condiments and start making your own. Most store-bought tomato-based condiments contain added sugars, seed oils, preservatives, and flavor enhancers that don’t support recovery or long-term health.

This Savory Tomato Hash is thick, naturally flavorful, and incredibly versatile. It can replace ketchup, tomato spreads, or sauces and works beautifully on sandwiches, burgers, eggs, and homemade breads. Best of all, you control every ingredient.

Why Make Your Own Condiments?

   •   No added sugar or preservatives

   •   Full control over ingredients and flavor

   •   Naturally nutrient-dense from whole vegetables

   •   Easy to batch prep and use all week

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Savory Tomato Hash Recipe

Yield: About 2–2.5 cups

Ingredients

   •   24 ounces cherry tomatoes

   •   3 medium carrots, chopped

   •   1 medium onion, chopped

   •   1 jalapeño, deseeded and chopped

   •   1 tablespoon chopped garlic (or more to taste)

   •   1 tablespoon olive oil

   •   Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F.

2. Add all ingredients to a baking dish and toss well to coat.

3. Roast for 1 hour, stirring halfway through.

4. Allow to cool slightly, then blend lightly until thick, leaving texture.

5. Store in an airtight container in the refrigerator for up to 5 days.

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How to Use Savory Tomato Hash

   •   Spread on homemade protein oatmeal bread

   •   Use anywhere you’d normally use ketchup

   •   Add to breakfast bowls, burgers, or sandwiches

   •   Serve as a savory dip or sauce

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Nutrition Information (Approximate)

Entire Batch:

   •   Calories: ~200

   •   Fat: ~7 g

   •   Carbohydrates: ~34 g

   •   Fiber: ~8 g

   •   Protein: ~5 g

Per Tablespoon (based on ~20 tablespoons):

   •   Calories: ~10

   •   Fat: ~0.3 g

   •   Carbohydrates: ~1.7 g

   •   Fiber: ~0.3 g

   •   Protein: ~0.25 g

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Final Thoughts

Making your own condiments is a small change that can make a big impact. This Savory Tomato Hash proves that you don’t need sugar or additives to create something flavorful, satisfying, and nourishing. Simple ingredients, real food, and food that supports your recovery — that’s always the goal.

For more real food recipes and recovery-focused education, visit realfoodrecovery4u.com

Cheeseburger Wraps

 

Watch Video Here!!!

Cheeseburger Wraps (No Bun, Real Food Version)

These cheeseburger wraps deliver everything you love about a classic cheeseburger—savory beef, melty cheese, crunch, and tang—without the ultra-processed bun that often leads to cravings and energy crashes. By using simple, whole ingredients and letting cheese do the work of the wrap, this meal supports blood sugar stability, satiety, and enjoyment—three pillars of sustainable recovery.

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Ingredients (4 Servings)

   •   1 pound 96% lean ground beef

   •   1 onion, chopped

   •   1 tablespoon garlic

   •   1 tablespoon ginger

   •   Dash of cayenne pepper

   •   ¼ cup coconut aminos

   •   8 oz mozzarella cheese, shredded at home

   •   Sliced dill pickles

   •   Sliced red onion

   •   Shredded lettuce

   •   Sliced tomatoes

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Instructions

1. Add the ground beef, chopped onion, garlic, ginger, and cayenne pepper to a skillet.

2. Cook over medium heat, browning the beef until fully cooked and the onions are soft.

3. Allow any excess liquid to simmer off, then stir in the coconut aminos. Remove from heat.

4. Meanwhile, line a cookie sheet with parchment paper.

5. Divide the shredded mozzarella into four equal portions (2 oz each) and form into rectangular shapes, spreading evenly to create thin sheets.

6. Top each cheese rectangle with sliced dill pickles and sliced red onion.

7. Bake at 375°F for 10 minutes, until the cheese is melted and lightly golden.

8. Remove from the oven and let cool for 1–2 minutes so the cheese firms up slightly.

9. Add the beef mixture, shredded lettuce, and sliced tomatoes to each cheese rectangle.

10. Gently fold into wraps and enjoy immediately.

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Helpful Health Notes

   •   Shred your own cheese: Shredding mozzarella from a block avoids anti-caking agents often found in pre-shredded cheese and keeps ingredients truly single-ingredient.

   •   Protein-forward balance: Each wrap is rich in protein and fat, helping promote fullness and reduce the urge to snack later.

   •   No refined buns or sauces: Skipping ultra-processed bread and sugary condiments supports steadier energy and fewer cravings.

   •   Rectangle shape = success: Rectangles fold more easily than circles and hold fillings without cracking.

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Estimated Macros (Per Serving | 1 Wrap)

Assumptions:

   •   96% lean ground beef

   •   Part-skim mozzarella cheese

   •   Vegetables and spices contribute minimal calories

Per Wrap (¼ of recipe):

   •   Calories: ~430

   •   Protein: ~40 g

   •   Fat: ~24 g

   •   Carbohydrates: ~9 g

   •   Fiber: ~1–2 g

These wraps are naturally low in carbohydrates, high in protein, and free from ultra-processed ingredients—making them especially supportive for recovery-focused eating.