Arash Hashemi(@shredhappens) 인스타그램 상세 프로필 분석: 팔로워 4,929,369, 참여율 0.34%

CHICKEN BACON RANCH WRAP 🥬🥓 
Everything tastes better wrapped in lettuce. For a fun twist, I added a layer of thin rice paper on the outside (think giant spring roll). If you’re super lowcarb or not feeling it, you can keep it simple with just lettuce. Here is how I made it: 1.Add 2 lbs chicken thighs to a bowl. Drizzle with 1 tbsp oil, a couple generous pinches salt, 1 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, 1/2 tbsp thyme, 1/4 tsp cayenne, 1/4 tsp cumin, & 1/2 tsp coriander. Mix well &let it sit for 30 mins so it comes to room temp. This gets you a bunch of chicken to use all week. 2.Grill, air fry, or pan-sear. I added the chicken to a pan on medium heat for 3 mins on one side. Flip, cover with a lid, and cook for another 6 mins. Then turn off heat but keep the lid on for 5 mins. 3.Wash iceberg lettuce leaves, thinly shred Persian cucumber, slice tomato & avocado, & finely chop chives. 4.Lay 8 oz bacon on a baking sheet & bake at 400°F for 20 mins or air fry. Cool on a paper towel-lined plate to absorb any excess fat. I use 2 strips per wrap. 5.Make the ranch by mixing 3 tbsp mayo, 3 tbsp sour cream, 1/3 cup buttermilk, 2 tbsp apple cider vinegar, juice of 1/2 a small lemon, 1/2 tbsp dried dill, 1/2 tbsp dried oregano, 1/2 tbsp onion powder, 1/4 tbsp garlic powder, and a pinch of salt and pepper. Taste & adjust. 6.Quickly dip 3 thin rice paper sheets in warm water, one at a time (just a quick dunk). Lay them out on a cutting board in a Venn diagram style: place two sheets overlapping slightly on the sides and one at the top so they form a sturdy base. Add iceberg lettuce leaves as a base layer over the rice paper. Add 2 slices cooked bacon, some cooked chicken, and veggies of choice. 7.Fold the lettuce over the fillings tightly, pulling it taut as you fold. Then fold the top rice paper sheet down over the lettuce-wrapped filling. Tuck in the sides of the rice paper, and roll everything up tightly, burrito-style. 8.Enjoy with some ranch. If you make it, let me know what you think on SHREDHAPPENS . . . . #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

HIGH PROTEIN BREAKFAST SWEET POTATOES Here’s another healthy breakfast idea thats so easy and so good. Its perfect for a health meal prep option, and a great way to stay full and satiated all day thanks to the protein, healthy fats, and slow digesting carbs. This comes in at 405 calories, 35g protein, 29 net carbs, and will keep you full for hours. And if you’re watching your carbs, you can always use some spaghetti or delicate squash as your base. Here is how I made it (makes 4 servings) 1.Pop 4 regular sized purple or orange sweet potatoes (about 125g each) into the oven at 350°F for 60-70 mins. The cook time depends on thickness, so if you’re using a larger potato, just got a bit longer. 2.When your sweet potato is done, let them cool for a minute or two, then cut them down the middle and you can either mash the inside with a fork, or continue as is. 3.Top with 1.5 serving (about 1/2 cup) of cottage cheese 4.For each sweet potato, I whisked up 2 eggs well and cooked it on low-medium heat with a couple pinches of salt. Add cooked eggs on top of the cottage cheese. 5.You can garnish with your favorite salsa (I quartered up a handful of cherry tomato and tossed with fresh finely chopped mint & cilantro, 1/2 tsp olive oil, and some salt), you can also add fresh cilantro, hot sauce, or my everyday cilantro sauce from my Shredhappens cookbook, or any kind of sauce you like. I also topped it with everything bagel seasoning. As always, feel free to modify any of the toppings or even the serving size based on your own goals. You can add more egg, more cottage cheese, use a smaller sweet potato, add avocado, or whatever feels right… you do you! If you make this healthy breakfast, let me know what you think on SHREDHAPPENS! ENJOY! . . . . #healthyrecipes #healthyfoodshare #healthybreakfast #goodmoodfood #lowcarb #lowcarbrecipes

HIGH PROTEIN FETA BAKE PASTA (33G PROTEIN!) 🚨➡️Comment “PROTEINPASTA” below and I’ll send you how to grab my high protein lowcarb @kaizenfoodco pasta. It has 20g protein a serving, with just 6 net carbs. Its also gluten free, kosher, & non-gmo certified. Its upto 35% off for Black Friday/cyber monday. If you’re craving pasta, but you want to keep it healthy, filling, and without the carb crash, this is an amazing healthy pasta dish you can make. True comfort food without the slump. I used my high protein lowcarb Kaizen pasta, but use any high protein or lowcarb pasta you like. This makes 4 servings at 340 calories & 33g protein a serving Ingredients 
1 medium butternut squash
1 small red onion, halved
5oz feta cheese
1/2 tbsp olive oil
Salt & pepper 1 tbsp sweet paprika
1 tbsp thyme
8 oz bone broth
1 serving (1/3 to 1/2 cup cottage cheese 1 box high protein low carb pasta (8oz, I used Kaizen protein pasta )
Fresh chives, chili flakes, parmesan (optional) Here is how I made it: 1.Preheat oven to 400F. 2.Cut your butternut squash in half, scoop out all the seeds, score with a knife, and place on an oven safe tray with the halved red onion & block of feta. 3.Drizzle with olive oil & season with salt, pepper, paprika, & thyme. 4.Roast for 45-55 mins until tender. 5.Scoop out of the squash and transfer with the onion and feta to a blender. Add the bone broth and cottage cheese. Blend until creamy. 6.Cook your high protein lowcarb pasta in generously salted water. I used my Kaizen pasta, but use what you like! 7.Drain pasta, add the sauce, and stir well. 8.Top with parmesan, fresh chopped herbs or chives, and chili flakes. Comment “PROTEINPASTA” and I’ll send you the details on my Kaizen pasta. And if you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . . . #lowcarb #lowcarbrecipes #healthyrecipes #highprotein #goodmoodfood

🥑AVOCADO CHICKEN (or TURKEY!) CAESAR CHICKEN SALAD This is such an easy, but delicious healthy way to use leftover turkey or chicken from thanksgiving. It packs a ton of good nutrients. It’s like a hybrid between a green goddess salad and chicken Caesar, and it’s so good. Here is how I made it: 1.Start with the chicken or turkey. I used 1.5 lbs leftover chicken. If you are making your chicken from scratch, just season it with 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp sweet paprika, 1 tsp oregano, and a couple generous pinches of salt. Mix well then you can bake, air fry, or sear and finish in the oven at 400 degrees for 37-40 mins or until cooked through. 2.While your chicken cooks, finely dice 1/2 red onion and place in a bowl of cold water to reduce that stinky breath situation. You dont have to do this, but I find this makes things less pungent. Feel free to skip if you want the full onion vibe. 3. Prep the rest of your salad ingredients. I used 2 thinly shredded romaine lettuce, cubed up 1 avocado, a handful of finely chopped fresh chives, and 1/3 cup toasted walnuts. 4. Finely chop the cooked or rotisserie chicken. Finely chopping is key here for the best texture along with the rest of the ingredients. Then add to a salad bowl with the finely diced red onion, thinly shredded romaine, cubed avocado, chopped fresh chives, and toasted walnuts. 5.For the dressing sauce, process 3 tbsp mayo, sour cream, or thick yogurt with the juice of 1 lemon, a small handful of baby spinach, small handful of cilantro and dill, 1-2 garlic cloves, 1 tbsp dijon mustard, 1 tbsp olive oil, 3-4 tbsp water to thin it out, and a couple pinches salt and pepper. 6.Pour your dressing over the salad and toss well. Then finely shave 2-3 ounces of parmesan cheese and serve it up however way you wish. This is how I eat when I want to feel good, stay full, and look forward to every bite. Plus, an easy healthy meal prep and a great way to get back on track after the holidays. ENJOY. . . . . #salad #saladrecipe #lowcarb #lowcarbrecipes #chickensalad #keto #ketorecipes

Grateful for you. When I look at everything that’s happened this past year, it’s impossible not to see the people behind every moment making it all possible. First, it all starts with Madalina. She’s the driving force behind so much of ShredHappens and the person who leads Kaizen. She’s the one pushing me, challenging me, and giving me the space to grow into the person I’m still becoming. Having the right partner is such a superpower. And then there’s the team that’s making @kaizenfoodco possible in the first place. Kaan, Chris, Ashley, Hannah, Kayla, Morgan, Alexis… and so many others behind the scenes who never show up on camera (unless it’s a photo of a zoom meeting!) They’re the reason a small husband and wife business has grown into something that feeds hundreds of thousands of people. The reason Kaizen became the number one high-protein low-carb gluten free pasta online. To my incredible cookbook team - Donna, Ghazalle, Barrett, Paige, and so many others. Cindy, who helped bring a lifelong dream into the world. And to Erica, who has supported me and believed in me and been a friend long before any of this made sense. And then there’s all of you here. You’re the reason this community feels the way it does. You’ve let me into your routines, your kitchens, your wins, your hard days. You’ve given me space to learn publicly and get better in real time. I don’t take any of that lightly. I’m grateful in the real way… the kind that sits with you when you realize how many people make your life possible. Thank you for being part of this with me. Here’s to today, and to what’s coming next for all of us. HAPPY THANKSGIVING!

<<<GIVEAWAY CLOSED! Winner will ONLY be contacted directly by Sun Home’s official IG account. Do not provide your personal information to anyone >>> SAUNA GIVEAWAY - with Thanksgiving around the corner, I want to say thank you for being here and for supporting me through everything this year. This community means more to me than you know. I appreciate all of you and wanted to do something special heading into the holidays. A sauna can have so many health-related benefits, and I want to give one of you the chance to win the same sauna that is set up in my home. How to enter: - Like this post - Follow @sunhomesaunas and @shredhappens - Tag three friends who would love this separately in the comments below - Bonus entry if you share to your story Prize: Sun Home Eclipse 2 Sauna No limit on tags or entries, so comment as many times as you’d like. The winner will be contacted directly from the sunhomesaunas account. No other account is associated with Sun Home Saunas, so please be careful and do not provide personal information to anyone unless you are contacted by them directly. Please stay vigilant. Giveaway ends 12AM EST 12/1/25. Disclaimer: You will not be contacted by ANYONE other than from the OFFICIAL SunHome sauna account. Watch out for impersonators. Nobody else will ever contact you about this, and you will never be asked for credit card information. Please note curbside delivery is included, but you must arrange installation of the unit on your own. This giveaway is not affiliated with Instagram. Must be 18 or older to enter. Open to USA residents only.

🥕MEDITERRANEAN CHARRED CARROTS WITH CREAMY LABNEH If you want one vegetable dish that feels crisp, bright, and elevated, this is the move. This is such an easy appetizer and the flavors do not disappoint. The charred carrots give you sweetness and depth, the labneh (or yogurt) base is creamy and lemony without being heavy, and the toppings add crunch, color, and just the right pop of acidity. It’s simple, fresh, and so good in every bite. Here is how you can make this easy, healthy appetizer: Ingredients 
Carrots
2 pounds carrots
2 tbsp olive oil
1 tsp sweet paprika
1 tsp onion powder 2 tsp honey 2 tsp balsamic 
Salt and pepper Minted Labneh Base
3/4 cup labneh or thick yogurt 
Zest of 1/2 lemon
Juice of 1/2 to 1 lemon
1 small garlic clove
1 handful fresh mint
Pinch of salt Toppings
2 to 3 tbsp crushed pistachios
2 to 3 tbsp pomegranate arils
1 to 2 tbsp crumbled feta
Balsamic glaze or honey drizzle
Aleppo pepper or sumac
Extra mint or dill Directions 1.Preheat your oven to 435F. 2.Peel the carrots and slice any thick ones in half lengthwise so they roast evenly. 3.Toss the carrots with olive oil, honey, balsamic glaze, sweet paprika, onion powder, salt, and pepper. Spread them out on a sheet pan. 4.Roast for 20 minutes, or until the edges are dark, blistered, and slightly caramelized. Turn off the heat and let sit for 5 mins without heat in the oven. 5.While the carrots roast, make the labneh base. In a bowl, combine the labneh, lemon zest, lemon juice, garlic, mint, and a pinch of salt. Mix until smooth and taste to adjust brightness or salt. 6.Spread the minted labneh onto a serving platter in an even layer. 7.Pile the warm charred carrots on top. 8.Sprinkle with crushed pistachios, pomegranate arils, and a small amount of crumbled feta. 9.Drizzle with honey and finish with Aleppo pepper or sumac and extra herbs. If you make it, be sure to let me know on SHREDHAPPENS! . . . . . #mediterraneanfood #healthyrecipes #goodmoodfood #lowcarb #healthyfoodshare

💥Chicken Doner Wraps If you love the viral homemade beef version, the chicken one hits even harder. It’s tender, juicy, packed with the best flavors, and honestly feels like a cheat code for healthy meal prep. You get all the doner vibes and the best of middle eastern and Mediterranean flavors. Big thanks to @mezemike for the inspiration on the original. Ingredients: 
Chicken Mixture
2 lb ground chicken
1 medium onion
3-4 garlic cloves
Salt and pepper
1 tbsp sweet paprika
1 tsp cumin
1 tbsp garlic powder
1 tbsp dried parsley
1 tbsp sumac
1/2 tsp marjoram
1/2 tsp cinnamon
1/2 tsp coriander
2 tbsp Greek yogurt
2 tbsp tomato paste
1 tbsp olive oil Veggies: 
Mini bell peppers
Yellow onion
Jalapeño Mini tomato 
Olive oil, salt, pepper Paprika Aioli: 
3 tbsp mayo
1 minced garlic clove
1/2 tsp sweet paprika Here’s how I made it 1. Preheat your oven to 400F. 2. Add the onion and garlic to a small food processor and blend until a smooth pulp. 3. Place the ground chicken in a mixing bowl and add the pulp. 4. Season with salt, pepper, and all of the listed spices. 5. Mix in the Greek yogurt, tomato paste, and olive oil. 6. Let it sit for 30 minutes if you can. This helps the flavors, but you can move forward immediately if you want. 7. Divide the mixture into about 6-8 portions and roll each into a ball. 8. Sandwich each ball between two sheets of parchment paper. 9. Use a rolling pin or bottle to flatten the chicken evenly from edge to edge. 10. Roll up the filled parchment paper like a poster and line them on a sheet pan. 11. Add the veggies to the same pan, drizzle with olive oil, and season with salt and pepper. 12. Bake everything for 30 mins at 400F. 13. Remove from the oven, let cool for a minute, unroll the parchment, and cut the chicken to your preferred size. 14. Build your wrap with lettuce, paprika aioli, roasted veggies, chicken slices, lettuce, some onions, parsley, then roll it up. 15. Sear the wrap in a lightly sprayed pan until the outside crisps. 16. Slice, drizzle with your favorite sauce, and enjoy. If you make it, let me know on SHREDHAPPENS. . . . . . #lowcarb #lowcarbrecipes #mediterraneanfood #healthyrecipe #whatsonmyplate

💥5 Minute Pomegranate Pistachio Feta Spread This is probably the lowest effort, highest reward recipe I’ve made this year and it is SO good, especially if you love mediterranean food or mediterranean flavors. It’s bright, fresh, creamy, crunchy, tangy, sweet, and herby all at once. It’s the kind of dish that people hover around What makes it hit is the contrast. Cold whipped feta as the base, the burst of pomegranate, the crunch from pistachios, and the freshness from parsley and mint. Every bite has something different going on. It feels restaurant-level without the restaurant effort. Serve it with whatever you have on hand. Pita, lavash, sourdough, crackers. It works for holidays, dinner parties, or those nights when you want something fast but elevated. Ingredients 1 cup thick Greek yogurt
3 to 4 ounces feta
Zest and juice of 1 lemon
1 tablespoon honey (optional)
Seeds of 1 pomegranate
3 to 4 tablespoons crushed pistachios
2 to 3 tablespoons finely chopped parsley
2 to 3 tablespoons finely chopped mint
Pinch of sumac
Extra feta crumbles
Olive oil
Optional balsamic glaze Here is how I made it: 1.Add the Greek yogurt, feta, lemon zest, lemon juice, and honey (if using) to a food processor and blend until smooth. Taste and adjust as needed. 2.Spread the whipped feta on a board or plate. 3.Add the pomegranate seeds evenly over the top. 4.Sprinkle the crushed pistachios, parsley, and mint across the surface. 5.Finish with a dusting of sumac, extra feta crumbles, a drizzle of olive oil, and optional balsamic glaze. Serve with pita, lavash, sourdough, or your favorite crackers. If you make it, be sure to let me know on SHREDHAPPENS . . . . #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #mediterraneanfood #healthyfoodshare

🧇🥑Breakfast Sweet Potato Waffles 290 calories, 15g protein, and so good. Some mornings you want something cozy, savory, and a little unexpected. These sweet potato waffles come in clutch and a perfect way to use up leftover sweet potato, and good enough excuse to meal prep some for easy healthy breakfasts and lunches like this. These come out crispy on the outside, cheesy on the inside, super satisfying, and a great way to use leftovers from meal prep. Pair with avocado and an egg and you’ve got a breakfast that hits every time. Ingredients 2 tbsp mashed sweet potato 1 serving shredded cheddar cheese 1/2 avocado, mashed 1 egg Salt, pepper, everything bagel seasoning, chile lime seasoning Here is how I made it: 1.Grab a waffle maker and preheat it. I use a mini one. 2.Add half a serving cheese, 2-3 tbsp mashed sweet potato, and top with another half serving of cheese to the waffle maker. 3.If you are prepping the sweet potatoes from scratch, place 4 medium sweet potatoes (about 125g each) in the oven at 350°F for 70 to 80 minutes. Let them cool slightly, open them, and mash the insides with a fork. 4.Close the waffle maker and press gently until the outside becomes crispy. 5.While the waffle cooks, mash half an avocado with a little salt and pepper and a touch of lime juice or use guacamole for extra flavor. 6.Top the waffle with an egg( I like sunny side up eggs) and top with everything bagel seasoning and chile lime seasoning. If you make it, be sure to let me know on SHREDHAPPENS. ENJOY . . . . . #lowcarb #highprotein #healthyrecipes #goodmoodfood #healthybreakfast #healthyrecipes

🍣 Healthy Volcano Sushi Cups Volcano or baked sushi has always been one of my favorites, and if you love sushi, this is such a great way to make a healthier one at home. These come in so clutch, hit every craving, and they’re so so good. High protein, lighter than the usual version, and perfect when you want something that tastes like takeout but takes almost no effort. Ingredients Salmon mix 1lb salmon 1tsp avocado or olive oil 1tbsp soy sauce 1/2 tsp sweet paprika 1/2 tsp chile lime seasoning 1/2 tsp garlic powder Pinch of salt & pepper Rice 2 cups cooked white, brown, or Kaizen low carb rice 2tbsp rice vinegar 1tsp powdered monk fruit Sauce 2tbsp mayo 1/2tbsp sriracha 1/4 tsp garlic powder Juice of half small lime Pinch of salt Toppings Avocado Cucumber Edamame Cilantro or chives Extra sriracha Here is how I made it: 1.Start with the salmon. To remove the skin, place it skin side up on a wire rack and pour hot water over it slowly. Let it sit for 1 to 2 mins, then peel it off. Or buy it skinless to skip this fun cooking hack. Cut into small chunks and place into a bowl. 2.Season up the salmon. Drizzle with the oil, season with soy sauce, salt, pepper, sweet paprika, chile lime seasoning, and garlic powder. Mix well and set aside. 3.Cook your rice of choice. Stir in the rice vinegar and powdered monk fruit. 4.Cut nori sheets into squares that fit inside muffin or cupcake liners. Add 2tbsp rice to each liner, then press the nori on top. 5.Spoon 2.5 tbsp salmon into each cup. Pop it into the oven and bake at 400F for 12-15 minutes. 6.Mix the mayo, sriracha, garlic powder, lime juice, and salt. 7.Top with avocado, herbs, the sauce, and extra sriracha if you want more heat. I had this for a high protein post workout meal and had it with a @waterboycan Watermelon electrolyte… so good. If you make this healthier sushi spinoff, let me know what you think on SHREDHAPPENS! ENJOY! . . . #highprotein #lowcarbrecipes #lowcarb #sushirecipe #mealprep #healthyrecipes #goodmoodfood #waterboypartner

Roasted Red Pepper Protein Pasta 
Makes 4 servings: 278 calories, 28g protein per serving This is one of those healthy protein pasta dishes that is so easy and so good. If you’re craving a pasta night that tastes comforting but won’t leave you feeling sluggish afterward, give this a try. Its high protein, super flavorful, and fills you up and light at the same time. I used my Kaizen high protein low carb pasta to keep it filling and blood sugar friendly, but use any pasta you enjoy. ➡️➡️Comment “PROTEINPASTA” and I’ll send you details on my Kaizen pasta. This is the best time of the year for BF, so take advantage while you can! Ingredients
3 red bell peppers
Half a small onion
1/2 shallot
3 garlic cloves
1 tsp Olive oil
Salt, pepper
1 tsp sweet paprika
1/2 tsp oregano or thyme
2 tbsp tomato paste
1/2 cup cottage cheese
4 tbsp cream
1/3 cup bone broth
1 box high protein pasta (I use @kaizenfoodco, 20g protein and 6 net carbs a serving)
Parmesan, chili flakes, basil or parsley Here is how I made it: 1.Grab an oven safe dish. Add 3 red bell peppers, half a small onion, 1/2 shallot, and 3 garlic cloves. Drizzle with olive oil, season with salt, pepper, and 1 tsp sweet paprika, 1/2 tsp oregano or thyme. 2.Pop it into the oven at 400F for 35 mins. When its done, turn off the heat and let it sit for 10 minutes in the oven to soften up further. 3.Add it to a blender with 2 tbsp tomato paste, 1/2 cup cottage cheese, 4 tbsp cream, 1/3 cup bone broth, and a couple pinches of salt and pepper. 4.Blend really well until nice and smooth. 5.Cook 1 box of my Kaizen high protein pasta or any pasta according to packaging instructions. 6.Add the pasta sauce to a pan on medium heat, add the cooked and strained pasta, then toss really well. 7.Add in 3 to 4 tbsp freshly grated parmesan, a small dusting of chili flakes, and some fresh basil or Italian parsley. Serve and enjoy a healthy pasta night that is high protein, light, and so good. You can also add chicken, shrimp, or tofu if you want. If you make it, let me know on SHREDHAPPENS. ENJOY! . . . . #lowcarb #lowcarbrecipes #proteinpasta #goodmoodfood #healthyfoodshare #whatsonmyplate #healthyrecipes