Most of us would like to forget 2020 — including the less-than-wholesome foods we ate while sitting in front of the TV during lockdown. Ready to resume or begin some healthy eating habits in the new year? Local food experts have shared their favorite recipes from three popular diets — keto, paleo and macro — to help fuel your fabulous in 2021.
The keto, or ketogenic, diet is a low-carb, moderate protein, higher-fat diet that can help burn fat more effectively. It can be especially helpful for losing excess body fat without hunger and for improving type 2 diabetes.
This keto-friendly recipe, contributed by executive chef and TV host Rob Stinson of Salute restaurant and Eat Right Meal Prep, is certified “Eat Fit” by Ochsner Health’s Eat Fit Nutrition Team. Salute is the first restaurant in Mississippi with the certified Ochsner “Eat Fit” program.
“Eating healthy doesn’t have to be boring,” Stinson says, “and you don’t have to stay home to keep your nutrition plan intact.”
SHRIMP FRA DIAVOLO ZOODLE
- ½ teaspoon olive oil
- 1 ounce minced garlic
- 4 ounces peeled and deveined 60/70 (extra small) shrimp, no tail
- ½ teaspoon crushed red pepper
- ½ teaspoon fresh basil slivers
- 4 ounces marinara (see recipe)
- 4 ounces fresh zucchini spiralized as noodles: (Must be fresh zucchini run through a spiralizer: not frozen!)
- 1 teaspoon oil
- 3 ounces salt-free vegetable stock
- 6 ounces fresh canned tomato fillets
- 1 ounce fresh minced garlic
- 1 ounce fresh minced onion
- ½ ounce fresh basil
- ½ ounce fresh oregano
- 2 ounces white wine
- ½ ounce black pepper
- ½ ounce white pepper
- 1 ounce white wine
• Place oil in pan with garlic and onion; add all seasoning.
• Deglaze with wine, add tomatoes and simmer 15 minutes while stirring to blend. Cover.
shrimp fra diavolo preparation:
• Place oil in pan with garlic and shrimp. Toss and cook till shrimp are pink.
• Add crushed red pepper to taste. Add zucchini noodles (zoodles) and toss till soft. Add marinara and toss.
• Remove zoodles and top with marinara and shrimp. Garnish with basil.
Macro is short for macronutrients, which is what you track when following this eating plan. Rather than calorie counting, you concentrate instead on how many grams of proteins, carbs and fats you’re eating. These three components provide most of your energy.
Kristin Uribe Grizzard (a.k.a. KUG) runs Prep By KUG — her meal-prep company in Ocean Springs, and provided this macro diet-friendly recipe that contains 46 grams of carbs, 21 grams of fat and seven grams of protein.
“This is one of my go-to recipes when I’m distance running and training for long races,” Grizzard says. “The balance of macro nutrients is perfect. There are plenty of carbs to keep me fueled through long runs and fats, proteins and micronutrients (from the veggies) for recovery and overall health.”
ROASTED VEGGIE PASTA
- 1 medium zucchini, chopped
- 1 medium yellow squash, chopped
- 1/2 eggplant, chopped
- 1 head of broccoli, chopped
- 1/4 extra light olive oil
- 1 teaspoon Himalayan salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 tablespoon balsamic vinegar
- 2 tablespoons raw honey
- 1/2 cup cherry tomatoes, halved
- 6 ounces brown rice penne pasta
- Basil to taste
- 2 tablespoons Mayo
• Preheat oven to 375-400 degrees.
• Place zucchini, yellow squash, eggplant and broccoli on baking sheet. Sprinkle all seasoning and olive oil over veggies. Toss and coat. Roast until vegetables are goinutes.
• In medium bowl, whisk balsamic vinegar and honey together. Add cherry tomatoes and let marinate for 20 minutes, then drain the tomatoes. Discard marinade and set tomatoes aside
• Cook penne according to package
• Drain, and place pasta in large bowl . Add tomatoes, veggies, basil and mayo; mix to combine.
• Add seasoning to your taste.
• Serve right away, adding chicken or shrimp if desired.
The paleo diet, or hunter-gatherer diet, is meant to mimic our ancestors’ diet. Those following this eating plan consume a lot of vegetables, fruits, lean meats, fish, eggs, and some nuts and seeds, says Blue Dog Bistro co-owner Josh Lord — “more or less what you would find at your local farmer’s market.”
No dairy is a key tenet of the paleo diet, as well as no salt, no potatoes or cereal grain and no legumes.
“Paleo is considered to be one of the stricter diets,” Lord notes. “However, it is also the only diet in the world that the human body is genetically structured for.”
This shepherd’s pie recipe, he adds, is perfect for the holiday season.
“It’s that rich comfort food that will make you want to take off your shoes and unstrap your belt,” Lord says.
PALEO SHEPHERD’S PIE
- 2 turnips, diced
- 1 cauliflower, cut into florets
- 2 garlic cloves, minced
- ½ cup full fat canned coconut milk
- 3 tablespoons olive oil, divided
- 1 tablespoon chopped fresh rosemary, divided
- 1 tablespoon chopped fresh thyme, divided
- Fresh ground black pepper
- 1 pound ground turkey
- 1 medium yellow onion
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 small green pepper
- 1 cup mushrooms, chopped
- 2 tablespoons unsalted tomato paste
- 1 tablespoon arrowroot flour
- ⅔ cup sodium-free chicken broth or stock
• Preheat oven to 375 degrees.
• Bring a large pot of water to a boil. Add turnips and cauliflower and cook until tender, about seven minutes. Drain in a colander, then add back to the pot with garlic, coconut milk, one tablespoon of olive oil, and 1/2 tablespoons each of rosemary and thyme.
• Use a masher, hand mixer or food processor to blend until smooth and creamy, then season with black pepper and set aside.
• In a large skillet over medium heat, warm the remaining two tablespoons of olive oil. Add the ground turkey and cook for 8-10 minutes or until completely cooked through. Use a slotted spoon to scoop out the cooked turkey into a bowl. Set aside.
• In the same skillet, add onions, carrots, celery and green peppers. Sauté for about eight minutes until soft. Add the mushrooms and cook another two minutes.
• Add the ground turkey, the rest of the chopped herbs and tomato paste. Mix thoroughly. Add the arrowroot flour and broth and continue to cook, letting the mixture thicken as it cooks down.
• Pour the turkey mixture into a 9-by-9-inch square pan and spread the cauliflower mash over the top. Bake for 30-35 minutes, or until the edges of mashed turnips and cauliflower are browned. Let cool for about 15-20 minutes before serving.
Tips: A 10-inch, round cast iron skillet is preferred to cook the veggies, and a piping bag with a decorative tip is the ideal tool to apply the cauliflower and turnip mash to the surface of the meat and veggies. Go straight to the oven with the skillet to brown the surface of the mash.
*You can use peeled and diced sweet potatoes in place of the cauliflower if preferred.