Nutrition is important because it fuels our body. I first learned about nutrition in 4th grade science class. I had an excellent teacher (Hey Mrs. McLin!) who explained how healthy eating involves eating a variety of foods and food groups. I learned the importance of eating different colors. Eating foods with different colors helps us get the vitamins and minerals our bodies need to growth tall, strong, and be healthy. For example, the orange color in carrots is caused by beta-carotene, which is also known as vitamin A. Vitamin A helps keep our eyes healthy. So, listen to your parents when they say “eat your carrots; they’re good for your eyes.” It’s true. That’s good nutrition!
Since I’m from a coastal state, I had access to plenty of seafood. I developed a love of seafood. We had crawfish boils in the Spring, which were always fun, family gatherings. Since crawfish is not available year-round, the recipe I’m sharing is a take on a shrimp dish that is commonly found in Louisiana. This recipe is a quick dinner. It’s a fancier sandwich that is approachable for most children . . . even children who may not love seafood.
Grilled Shrimp Po’boy4 whole wheat baguettes
1 pound large shrimp (31-35 count per pound)
1 cup romaine lettuce, shredded
½ cup cucumber, thinly sliced
1 Tablespoon lemon juice
1/2 teaspoon garlic powder
½ onion, sliced into rings
Remoulade sauce1 cup light mayonnaise
2 Tablespoon whole grain or Dijon mustard
2 Tablespoons ketchup
1 clove garlic, minced
½ teaspoon pepper
½ teaspoon paprika
1 teaspoon onion powder
1/8 teaspoon cayenne pepper
1 teaspoon hot sauce
1 teaspoon lemon zest
2 Tablespoon lemon juice
1 Tablespoon parsley, finely chopped
1 teaspoon Worcestershire sauce
To make remoulade sauce, combine mayonnaise, mustard, ketchup, garlic, black pepper, paprika, onion powder, cayenne pepper, hot sauce, lemon zest, lemon juice, parsley, and Worcestershire sauce. If you prefer spicy foods, you can adjust the hot sauce and cayenne to taste. Refrigerate sauce until needed.
Peel and devein shrimp. Add 1 Tablespoon lemon juice and ½ teaspoon garlic to marinate shrimp in a large bowl.
Prepare vegetables for sandwich assembly. Wash and dry all vegetables. Shred lettuce. Slice cucumber, tomato, and onion. Now that you have your mis en place (French for put in place), it's time to cook!
Heat grill pan over medium. Add shrimp and cook 4-5 minutes per side until opaque and internal temperature reaches 145*F.
To build the po’boy or sandwich, spread ~1-2 Tablespoons remoulade on bread. Add lettuce, tomato, onion, and cucumber. Top with shrimp.
You can serve this dish with a side salad, coleslaw, or raw vegetables. You can use extra remoulade for dipping or as a salad dressing. Enjoy!
- Crawfish are commonly used in Louisiana cuisine, but shrimp is a good substitute as it is more readily available than crawfish.
- Increase your fiber intake by switching grains. Choose whole grains like whole wheat bread, brown rice, or whole grain tortillas. Look for > or = 3 grams of fiber per serving on the Nutrition Facts Label to ensure you're choosing a whole grain. You’ll get more fiber which promotes satiety, the feeling of fullness. Fiber also helps lower cholesterol.
- Many poboys feature fried meats. According to the American Heart Association, you should limit fried foods to three servings per week. This is an easy switch. Instead of frying meats, try grilling, baking, or roasting. This decreases the fat added to foods from the cooking method.
I encourage nutrition plans that include a variety food groups. Don’t be afraid to try new foods. Be brave! Have an adventurous palate! We need a balance of all of the food groups to provide adequate nutrients to fuel our bodies, maintain our health, and prevent diseases like diabetes, high cholesterol, and elevated blood pressure. I also support the balance of eating well and including physical activity into our everyday lifestyle. We need to fuel our body in a healthy way and be physically activity to maintain good health.
I hope you’ve enjoyed getting a peak into the life of a RD from Louisiana. Try the recipe!
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