Shrimp and grits is one of my favorite Southern dishes. And it’s healthy! It’s a fast meal to prepare and have on the tasty food table too, anytime of day.
Because 5-minute grits cook fast (7-10 minutes on medium-high heat). You can also go for the Old Fashioned version that’s less processed and takes about 15 minutes on higher heat.
Either way, grits are a healthy corn grain and are easy to digest. They are considered good on a low FODMAP diet (like rice).
And you can’t mess up cooking grits. They are dry to begin with, so as long as there’s enough water in the skillet for cooking, you’re good to go! And even if you run low on water, you can revive your grits easier than say rice.
And you can even microwave grits without worry about texture consistency.
And shrimp and grits is a dish you can get your flavor and spices in. Grits are a great base because grits are mildly tasteless.
So, Old Bay spice blend is a great addition with paprika, celery salt and pepper already built-in as some base notes.
I douse Old Bay on anything seafood! It’s a no-brainer for me. 😊
And coriander is a good way to bring in lemony-summery notes, especially if you’re feeling summer nostalgic or your summer flew by and you wanted an endless summer. It’s a good way to preserve the enjoyable feelings.
You can also substitute with lemon pepper if coriander isn’t one you have in your stash.
I also add tarragon on the shrimp for French bistro vibes. And I add either white pepper or a mushroom spice blend for umami tasting vibes. I’m never shy on the flavors.
Tip: Keep in mind if you use spice blends, they usually have salt in them to optimize flavor, so you may not need to add any more salt. And you may have added salt in the grits while cooking.
You can add the Holy Trinity (pepper, onions, and celery) like in Cajun or Creole-style cooking for a healthy trifecta. But if you want to do less chopping and spend less time preparing this meal (like 15 minutes total), you can find diced pimento peppers (sweet) already cut like in this bowl:
If someone handed me a bowl like this and said, “enjoy” or “bless your heart,” I’d be grinning from ear-to-ear saying, “thank you and yes, ma’am.” 😋
And if you like this shrimp and grits bowl idea, you may like a 20-minute paella you can make with lobster or shrimp seafood that’s low in calories and high in protein and Omega-3 anti-inflammatory goodness. 🧡
spices: tarragon, coriander, Old Bay, white pepper
coriander seeds (or lemon pepper)
Old Bay spice blend
fresh onions and peppers
cayenne (optional) for heat
Instructions
Prepare grits. Follow instructions on the package (or 1 cup of dry grits to 4 cups of water).
Add spices in grits. Spices is tasty art work so add the amount you would like.
Cook shrimp separately (or about 6-8 minutes on medium-high heat)
Arrange shrimp ontop of grits. Add more spices and fresh onions and peppers (if adding). If you're serving for others, keep some spices on the side so they can add to their tastes.
Salmon salad is something you can enjoy anytime on bread or by itself. And it can be made deliciously without mayonnaise, in case you’re not a fan. Or if you want to try a different healthy way like this version on an open face toast… toast to that!
And any way you prefer, it’s a great protein snack or meal. Especially for lunch for all ages. As salmon salad is universal and can be eaten anywhere unlike an egg salad (…where I still remember a classmate’s bag lunch).
Cooked salmon has no fish aroma that your companions next to you can detect, (and that can make you feel self-conscious about your lunch).
It also has a more subtle fish taste. So it could be the new tuna salad sandwich… if it isn’t already on your menu!
…This also reminds me of my days as a teen working in a deli where it was all about the scoops. But the scoop wasn’t an ice cream scoop… it was tuna, chicken, or shrimp salad… and served like this salmon salad one on the plate that fits in a 4 oz cup (recipe below 👇).
In the deli, it was served on the side of a bed of lettuce or grapes, or on a sandwich.
And you can smear this salmon salad like butter.
But without butter. I personally like my dinner salmon with a béarnaise sauce, with a French Mediterranean vibe (no butter).
And this version for lunch.
For variety and fresh healthy ways, you can also serve your salmon salad with or without mustard, like Dijon mustard.
And if mustard is what you’re craving, you can substitute the horseradish or add ontop of the salmon salad.
It’s also delicious with crackers, multigrain, rye bread, or sourdough.
And what makes this one different is the lightness. Unlike heavy duty mayo (as in full fat), this version is salad light.
It uses yogurt, so you can hold the mayo. And no eggs.
But you could make an egg salad layer (if you want) for a Smorgastorta effect, or sandwich cake to go with your salmon salad.
That goes hand-in-hand with these 2 Swedish concepts I can get behind:
Fika is a Swedish concept for a coffee break with pastries and while you’re on yours, you can enjoy a Swedish finger sandwich or smorgastorta. This concept is kinda like afternoon English tea or an American brunching on the weekend (one of my fun things to do!).
And a salmon salad is perfect fit for a brunch. It’s light and protein-full. And if you want to give it a building-an-autumn-fire tasting vibe 🍁, you can add fiery orange color turmeric-spice that has ember burning smokey flavors… in case you didn’t know what the turmeric taste is like.
Black pepper and turmeric are a healthy spice combo so it makes sense too.
You can also substitute with Spanish smoked paprika that’s sometimes harder to find. Now that you have some good ideas, maybe it’s time to make your salmon salad sandwich! 🥪 You can make it today and eat tomorrow.
I bake the salmon and then decide!
A good tip is to decide what you will do with the salmon when it is still warm cooked or baked 🐟 . Because it will finely crumble easier when it’s warm and soft.
Drizzled with olive oil and a little salt and pepper, on 350°F/180°C it’s to my baked doneness liking in 3o-40 minutes depending on the fish filet thickness.
You can also cook on the stovetop if that’s your preference. But don’t add too much EVOO if you plan to make it into a salad, as it leaves the salmon more oily. Vs. baking that will dry out and soak in the oil quicker.
But no worries, you can’t go wrong…and all who love salmon will love. 😋
Paella is a great way to end the summer. It’s an endless summer feeling good food… and a healthy seafood dish you can cook up all-year round to spark happy ocean beach memories.
Like this vibrant paella dish you can make in a flash in 20 minutes…
Where added in is Langostino lobster, a Chilean seafood that looks like shrimp or prawns… but has more of a sweet lob-stah taste and softer texture. And is more wallet-friendly. It’s around the cost of shrimp.
It’s found in the frozen sections of some grocery stores, and convenient if you’re not anytime soon going for the local lobster catch, like flying up to Maine… or going to the beach, seaside, shore, OBX… or coast. …so interesting how we have many names for the beach. 🏖️
And around the world’s oceans and seas, there are so many more types of lobster.🦞
But catching them is not an easy feat… even for a lobsterman. It’s a game that requires skill and luck. But that makes lobster even more valuable when caught.
True lobster for cooking is still hard for grocery shoppers to find without importing or individually shipping in… or visiting seafood counters during prime lobster season (in the last half of the year).
When I orchestrated parties at a Spanish restaurant, they had many paella dishes to choose from including a lobster one where the orange creature sat ontop. There was also a gigantic weekly happy hour paella pan that drew in crowds as a popular dish.
For a lobster paella dish, looking for prized lobster ingredient is worth the trouble. When you add lobster to a dish, it adds another wow factor. Lobster eyes light up 🤩 on the feast that you don’t get with more common seafood.
…Even if you’re the type to see food (any seafood) and that makes you happy… like it does for me.
Seafood is healthy and has Omega-3 healthy fat, and some vitamins and needed body minerals. Shrimp, crab, mussels, and lobster also have anti-inflammatory vitamins.
You can think of paella as a healthy way to fondue with your spoon with seafood and rice as the food stars (versus not-as-healthy cheese and bread).
And when you add in spices, you get more of the healthy. You also get delicious food taste pairings like tarragon and lobster… that’s Côte d’Azur Mediterranean diet healthy.
Paella Spices:
Spices are the cherry on top. And you could theme blend yours in your paella based on your Ayurvedic needs (and your sharing eating party needs).
If you’re feeling Mid-Atlantic beach summer nostalgic, then Old Bay seasoning is a favorite.
It was heavily doused on crabs and seafood in my old Ocean City, MD beach stomping ground. You can smell 3 things in Ocean City: cotton candy by the amusement park, salty ocean air, and Old Bay spice that’s a blend of 18 herbs and spices including celery salt, mustard seed, and paprika that gives an end-of-fiery-summer burnt orange red color…
And if you don’t have Old Bay blended seasoning on hand, but want the seafood seasoning vibes… add a douse of paprika that will spruce up the dish.
That’s what we did in party family style dishes to brighten up hummus and rice.
…And if you’re feeling Mediterranean Sea wanderlust, then deep red saffron is a must. It’s slightly licorice tasting and very unforgettable with seafood.
Saffron red strands remind me of Spanish paella, and sumac spice reminds me of other family-style dishes from my Lebanese planning party days.
Sumac is a tart spice (that are purplish color specks) you can add to paella and dazzle with contrasting yellow lemon wedges. Then adding in bright veggies like sweet bell peppers, you get vibrant healthy eat-from-the-rainbow foods and colors. 🌈
And for the paella dish, don’t forget to add a dash of green herbs. You can do fresh sprigs, and/or you can add parsley herb spice.
Cooking the rice:
Ah, but first you gotta cook the rice!
And at that starting stage, it’s smart to stay close by to watch the cooking.
Arborio rice drinks water fast, so to avoid rice sticking (and absorbing into the rice that sticks to the skillet pan), use a wooden spoon to stir the bottom often. And add enough water as needed. A little olive oil will help prevent some of the sticking.
And if you cook faster on a higher heat, you can be done in 20 minutes.
Because you have a time choice and you can make this dish in 20-30 minutes depending on how much paella you’re cooking, how high your heat is, and how many burners you’re using.
You can cook the lobster and veggies separately on a different pan (or pans) that will only take a fraction of the arborio rice cooking time.
Tip: I like to microwave my veggies like peas with a little water (no salt) so each veggie looks full of life. Mushy peas are a different dish.
Then add the lobster and veggies ontop.
You can also save time by serving your paella from the pan you cook the rice in. It gives an authentic presentation. Tie a pretty towel to the handle… and voila!
Oh, and finally add dashes of spices for zhughing. You can see how the textures of tarragon long grass, saffron strands, sumac specks, and pepper dots play together.
They give party drama… and everything is tasty and healthy!
Lobster Paella Rice with Old Bay Beachside Seasonings
Lobster paella is easy to make and fun to share.
Course dinner, lunch
Cuisine seafood
Prep Time 30 minutesminutes
Servings 3people
Author Brandy @ Healthy Happy Life Secrets
Ingredients
12ozarborio rice
12ozLangostino lobsters (shrimp size)
spices (coriander, saffron, Old Bay, black and white pepper)
bell peppers, chopped
Paprika or Old Bay seasoning
pinch of salt
1tbspextra virgin olive oil
lemon wedges (optional)
Instructions
In a skillet pan, heat rice and water covering the rice. Cook arborio rice according to package instructions. Add spices and olive oil. Keep adding water as needed. You can add in white wine and/or chicken/vegetable broth if you like.
Cook de-thawed lobster separately as instructed. Langostino lobster is like cooking shrimp that's about 6 minutes on medium-high heat. Flip to cook both sides and don't overcook to avoid rubbery texture. Since the lobster will not take as long to cook, time accordingly.
Prepare and cook veggies separately..
Add cooked lobster and cooked veggies to cooked rice. Add additional spices and lemon wedges, if adding. To serve; tie a festive towel bow on the pan and set out on table. Set out spoons and plates, and let the food party begin!
Low FODMAP diet is one food map you can follow when you have bloating symptoms… that anyone can feel from time-to-time caused by disagreeable food choices.
…That’s just a part of living and trying new foods.
When that happens, restoring the gut with a list of researched, healthy, and selective food choices that will soothe the tummy is the fastest and least painful cure with tummy discomfort.
It’s easy to do when you know what to do.
And choosing a low FODMAP diet (at least temporarily) is the easy way.
…It’s like reigning in Nature’s medicinal foods, where Nature is a 3rd party talking some sense into your gut.. so you can bounce back to less restrictive eating and get back to regular food celebration.
…Where baby foods and water aren’t the only items on the menu.
A Low FODMAP diet can also be a digestive reset, supporting a healthy eating lifestyle. The foods are mostly all plant-based and anti-inflammatory. 🌱
So you can think of a low FODMAP diet as a food map to optimize healthy eating. And lower gut acidity that can show up as heartburn, upper GI inflammation, or lower bloating abdominal discomfort.
Many of our American or Western world diet foods are high acidic and can tip the cause to a condition called GERD… that I can attest to feels like amped up heartburn.
…So it’s good to keep a handy list of Low FODMAP foods that won’t 🌱 exacerbate stomach acidity, so that you can fully enjoy your preferred daily foods and beverages.
Where it gets tricky is that some foods can fall into higher or lower FODMAP categories.
Coffee is one such example. It’s a Low FODMAP healthy ingredient. But theway it’s prepared (like as a regular hot brewed coffee) makes it more acidic.
That’s why on that note, daily home cold brew coffee is my safe choice so I don’t have to give up the healthy caffeine starter. Cold brew is easy to make and an easy tweak. But I still cushion with food like a banana. 🍌
Another example is nuts where walnuts and peanuts can be okay… that is, assuming you can even eat nuts.
But then other types of nuts like cashews and almonds that you and I can cross off the list as they can be digestive havocs… it’s nut. 🤪 and there’s no rhyme or reason or easy way to remember (other than with a handy list).
That doesn’t even factor how the foods react individually with us.
But you can see how complex it can get in our busy world food choices.
Food is not black-and-white to our guts.
With any food, we can feel poked and burdened with the weight of lead after it goes down.
So bypassing questionable how-it-will-go-down ingredients, you can go straight to the unquestionable and safe… simple to digest foods..
…Early on, we relied on the B.R.A.T. diet that was bananas, rice, apples and toast. It was easy to remember and you didn’t have to break out a list.
It was so short and easy to remember that I also added yogurt on my stomach-friendly list when I was a young brat. 🧒🏻
Yogurt has probiotics and protein. It’s relatively inexpensive food medicine.
And finding the lowest sugar yogurt option optimizes the good bacteria count.
And the B.R.A.T.Y. (I added the “y”) simple digestive diet still works.
But these days… NOT ALL SO SIMPLE.
…With all the tempting choices around us.
So a personal Low FODMAP list that works for your palate and body is good to compile, so you can reach for the safe decisions made when needed. You can even set the list in your pantry cupboard for your emergency convenience.
I have a label on my Five-Spice.
That way you’re not confused or anxious when emergency calls… and especially with all the conflicting information out there of what may or may not help your bloating or digestive symptoms.
…Like ACV mixed with water.
In my world, it works.
It signals to the stomach to stop producing acid that it does.
Our bodies are all about being counterintuitive mystery curve balls where the best proof is our baby steps and trial-and-error.
That’s how we learn anything specific in our lives.
We test the apples.
And apple fruit is another one that is low FODMAP questionable depending on the apple type (for us apples).
Apples are on the B.R.A.T. diet from a simpler world time.
And you may find you do better with unsweetened applesauce as I learned with my stomach.
What works for one person may not for you.
Just don’t be afraid to try foods for variety.
Most guts aren’t happy on an empty stomach and delays our healthy restoration.
Our guts are forgiving if we’re biodiverse trying… otherwise none of us would be still be on the planet.
It comes from a similar diversifying principle of not putting all your eggs in one basket.
Eggs, btw, are generally ok too. 🥚
And even if we make a one-time food mistake, we can cushion with foods and ingredients that are generally safe on a low FODMAP list:
-bell peppers and most veggies
-avocado
-many fruits (and believe it or not… green bananas are lower FODMAP than soft, ripe ones).
-Yogurt (low-sugar Greek yogurt)
-quinoa, oatmeal, cooked soft rice
Amaranth is one grain I discovered to be super gut-friendly. It has a Cream of Wheat bowl texture… but is gluten-free.
If you’re a sourdough or bread making person, for Low FODMAP you can even add amaranth to your whole grain roll or bread loaf.
And, some other Low FODMAP list adds:
-herbs/spices: fennel (in Five Spice powder), anise, peppermint
-teas: green, black, and some herbal teas (chamomile, chicory root, peppermint).
Peppermint tea is something I always keep in my “food-as-medicine” cabinet. It does wonders for stomaches and other body aches like headaches.
And instead of reaching for candy or sugar sweets, you can chew on an anise star or make a low-sugar applesauce blueberry cobbler.
Use fruit and maple syrup for sweeteners.
Those can be okay if you’re experiencing high acidity where a GERD grocery list is also a good idea next time you’re in the store.
Fruit pastry tart that’s jam berry-filled is berry filling and puts a smile on some days and faces. And you can make a healthier, low-sugar version with little butter, so you can save the calories and still enjoy the pastry anytime!
Like these clouds, star, and moons…
That have a zing-y blackberry glaze for your starry gaze!
For the pastry filling, you make your own jam or use a store-bought (organic) jam with 10 grams of cane sugar per tablespoon or less.
It’s not the low-sugar 5 grams per 100 grams, or half-a-cup… but it’s lower sugar that still counts.
And for this fruit pastry tart, the pastry is made from whole wheat flour that’s a little more fiber and protein vs. all-purpose flour more commonly used.
Every little healthy bit adds up.
For the fruit pastry tart below 👇, you could use the steps to make a wholewheat simple pastry dough… or use the dough you would use for a pie shell or shortcrust.
No proofing needed.
And there’s no need for folding pastry to make lamination layers like in puff pastry (that looks like fabric bolts in a fabric store if you need an imaginary visual).
But the difference is the ingredients below are modified to healthier ones.
And if that’s important, save these measured steps because this is a simple pastry recipe that you can use over and over again for many baking and dessert applications.
So let’s begin…
First off, allow about an hour from start to finish.
The baking itself will only take 15-20 minutes, but pastry dough is easier to work with when it’s cold. So stopping to refrigerate twice (or at least once) when you’re picking up the delicate cutout dough shapes, will pay off in the end.
…I’m just trying to prep you for what to expect.💭
And the good news is that the minimal extra time needed to refrigerate is about as complicated as it gets for this pastry!
Fruit Pastry Tart Ingredients:
And so starting with the easy prep, gather your pantry cupboard ingredients and combine in a bowl with a regular spoon:
Whole wheat flour, honey, and neutral (light) olive oil will add to the healthy aspects. You can also sub in coconut oil that has a different viscosity, so the amount can vary.
Small amount of butter: Keep in mind it’s easier to work with butter when it’s room temp soft so you can bring out what you will need (the 2 pats), a few hours or a day before.
If you forget, you can use heated, melted liquid butter. Both ways will work in the end.
But before you add to the other ingredients, let warm butter cool down because you want to work with a colder dough.
Water: Use coldish water after you combine the other ingredients.
Add flavor extract, salt, and baking soda.
And after you’ve combined all the ingredients together by hand or machine (if you wish), you can roll out your pastry dough onto a sheet pan (like a 17″ x 11″ cookie sheet pan with a Silpat setup works great).
Add some bench flour, so the dough doesn’t stick to your hands and rolling pin.
If you use a full size Silpat, you’ll know you’re done rolling when you reach the inner orange edges (or about 1″ from each side).
When you’re happy with your evenly rolled out dough, then take your chosen cookie cutter(s), and imprint-cut 12 shapes (2 for each shape if you use different shapes, as you’ll need a top and bottom).
Any regular size cookie cutters will work, and you will have extra pastry that you can make more with or save for another pastry project. I’m a scrapbooker, so this step makes me happy! 😊
And at this point, do not remove the excess pastry yet as it’ll be easier if it’s cold. It’s easier to move shapes when the pastry is cold.
I mentioned that already, but it’s worth repeating.
Imprint cut but easier to remove shapes when the pastry dough is cold. ☁ ⭐️🌙
So then this is a good pause point to refrigerate the pastry pan for at least 10 minutes. (You can do a few yoga moves if you don’t know what to do).
Then when cold, bring out and remove the excess pastry from your shapes with a knife or offset spatula that you’ll use to pick up the shapes. I find it easiest to put the matching cookie cutter shape ontop of where I’m removing the excess pastry as I move from left to right on the pan.
But you do you! …and the way that makes sense to you.
Then add jam to center of the bottom shapes (or 6 of the shapes). Leave some room for the jam to ooze out when you close up the pastries.
Refrigerate again: You can refrigerate the pan for the second time so you don’t mess up the shapes. This mostly depends on how quickly you work. I’m purposefully slow and detailed, so I refrigerate again.
You’re less likely to mess up the shapes when they’re cold and firmer.
When pastry sheet is cold again or easy to work with, use an offset spatula (or regular cooking spatula) to pick up the top fruit pastry tart shapes (without jam) and gently place on top of the bottom shapes.
Then crimp the matching tops and bottoms together with a silverware fork (no fancy tool needed).
I find this step very satisfying too. 😉
And if instead of vertical line patterns, alternatively, you can also use a toothpick to poke holes evenly spaced apart on the pastry shape edges, and then push down on the pastry making a line in-between the toothpick holes you’ve made. See the star and moon shape below.
You do this with the long side of the toothpick . . . like you’re connecting dots.
Then when you’re happy with your pastry creations, bake your fruit pastry tart pan.
It’s a quick bake… like cookies.
So stick around. And while you’re waiting for the bake, you can make the glaze.
You can use crushed berries. I like a blackberry, lime, and honey trio. You can use a sieve to filter the berry seeds and push the glaze through into a bowl so the consistency will be the same (consistent).
Let the fruit pastry tart pan cool before adding the glaze ontop.
These look like soft leather plushies. I could put a few faces on these. 🙂
Regarding freezing… yes, you can freeze them (and with a glaze), and bring them out and revive them with a smeared drizzle of honey (or maple syrup).
Like changing clouds, the smeared honey look like shadows… and now they’re glazed shiny again, happy, and ready to eat.
These are pastries that you can serve anytime with your favorite cookie cutters!
Course Breakfast
Cuisine American
Prep Time 40 minutesminutes
Cook Time 20 minutesminutes
Total Time 1 hourhour
Servings 12pieces
Author Brandy @ Healthy Happy Life Secrets
Equipment
cookie sheet pan
Silpat optional
offset spatula optional
Ingredients
2cupswhole wheat flour
2tbsphoney
2tbspbutter, softened
1tbspneutral oil (light olive oil)
1/2tspvanilla or almond extract
3/4cupwater
1tspbaking soda
pinch of salt
fruit jam
berries, maple syrup, juice and/or water for glaze
Instructions
Add the flour into a bowl. Then evenly combine the softened butter.
Add the remaining ingredients and form a pastry dough ball.
Roll out on a sheet pan. If you use a full Silpat (17" x 11-1/2") sheet, the dough will roll out to the inner orange edge or about 1" from the edge on each side.
Use your cookie cutters to imprint cut shapes but do not remove the excess pastry yet. Refrigerate for about 10 minutes.
Then remove excess pastry. You'll be left with extra pastry you can re-roll or freeze for another time or pastry project.
Add jam to center leaving an edge on the pastry shape bottoms.
Refrigerate again.
Add a top pastry with the same shape ontop.
Use a small silverware fork to make an edge pattern and crimp edges shut. Alternatively, use a toothpick to make evenly spaced hole indents and then press down with the long side of the toothpick to "connect the dots."
Bake pastry on 350°F/180°C for about 15-20 minutes. The bottom edges will look darker. Don't overbake.
For the glaze: crush berries and add milk, maple syrup, and water or liquid like lime juice until you get the right glaze consistency. Tip: push the glaze through a filtered sieve. If it's too thick, it won't go through.
