Meal Prep for Beginners: Breakfast Edition

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My previous blog on “Meal Prep for Beginners” got a lot of traction! I thought that you could benefit from a second version with all new breakfast meal prep recipes.  Meal prep, or preparing large amounts of healthy food for the week at one time, saves a ton of time and mess during the busy workweek. We could all use a hot breakfast during the week, but we often find ourselves rushing out the door and maybe grabbing a granola bar or yogurt if we are lucky.  Make sure to get your metabolism boost in the morning even if you need to eat these breakfast recipes on the go.  Here are a few ways to cook breakfast for your workweek in ways that are very basic, time efficient, and healthy.

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Something that many people don’t realize or don’t think to do, is cooking your eggs in the microwave. It may sound a little odd, but place two eggs in a very tight Tupperware container.  Take them to work, and when you get there, microwave them until they begin to set.

If you don’t have access to a microwave or this doesn’t appeal to you, try my egg squares recipes.  You can cook eggs in mass quantities and only dirty one pan for the week. You can eat them on your way out the door or heat them up at work.

Eggs ain’t your thang? Oatmeal is another fabulous breakfast staple that can be made in advance. Overnight oats are even more creamy and delicious.  You can make my overnight oats and eat them cold, or heat them up if you like. Of course, there are tons of versions of these. Add in whey protein if you need extra protein, peanut butter for some healthy fat, fruit and nuts if you like. You can make five of them, or as many as you need and let them sit in the fridge all week.

Finally, breakfast burritos can also be made ahead. For five breakfast burritos:

5 whole wheat tortillas

5-10 (depending if you want one or two eggs per serving) whole eggs

3 cups veggies of choice, such as tomato, spinach, bell pepper, onion

2 cups breakfast meat of choice, such as turkey bacon, turkey sausages

Seasoning such as salt pepper, hot sauce to taste, salsa

  1. Scramble eggs.
  2. Saute veggies if necessary.
  3. Brown meat.
  4. Assemble all ingredients in tortillas, season, roll up.
  5. Roll in tin foil or in Tupperware containers.
  6. Refrigerate until you are ready to devour.

 

 

More Posts:

Spring Into Swimsuit Season: Slaws, Salads, and Salsa Recipes

No Excuses! Tips for Getting Your Workout Done When Traveling

“Clean” Dirty Rice Recipe

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about your brand being featured on this blog click here.

For information on Shannon’s social media management business, click here.

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New Orleans Jazz Fest Recipe: Creamy Louisiana Seafood Dip

crawfish-dip-crawfish-n-crunches

Jazz Fest is a two-weekend music festival that takes place at the Fair Grounds horse racing track in New Orleans in April. They have a wide array of music and genres each year, you never know who might be on the lineup! You can spend all weekend long visiting multiple stages listening to live jazz music between all the big name bands. Of course with all of the jazz music comes great food. The food list for the festival is massive, featuring all the traditional Louisiana favorites.

With all of that southern culture, what could go wrong? Well, unfortunately for someone watching their waistline, the food vendors serving up praline beignets, snoballs, and fried seafood could present a challenge. Luckily, today I am here to share with you some Jazz Fest inspired flavors to make at home that are healthier.

The perfect way to kick off a festival weekend is by sharing some hot Louisiana Seafood Dip with your festies. It is perfect for serving the out-of-towners that flock to New Orleans for the festival, or if you are tuning into Jazz Fest from afar, serve it up at your next party to impress your crew. Of course, there are a FEW healthier ingredients in this dish than some other traditional southern dips, but this is meant to be a weekend party treat.

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For 8-10 servings you will need:

  • 1 lb peeled, cooked frozen crawfish or shrimp
  • 1  cup fat free plain greek yogurt
  • 1 bell pepper, diced fine
  • 1 4 oz. jar diced pimento
  • 1 tbsp garlic powder
  • 1 cup green onion, chopped
  • 1/4 cup butter
  • 2 tbsp Creole seasoning
  • 1/4 cup fat free parmesan cheese
  • 1/4 cup fat free cream cheese
  • 1 Whole wheat French baguette
  • 1 tbsp olive oil
  • 1 tbsp garlic powder (for toast)
  • Vegetable crudités (optional)

1) In a small saucepan saute bell pepper and 3/4 cup green onion in 1 tbsp of your butter about 3 minutes over medium heat.

2) Add in the rest of your butter, Greek yogurt, and cream cheese. Melt over low heat, stirring to combine well. Add in crawfish, pimentos, garlic powder, 1 tbsp Creole seasoning.

3) Once combined, pour into shallow pie pan or other oven-safe dish.  Top with parmesan cheese and other tbsp Creole seasoning. Bake at 350 degrees for about 20 minutes, then closely watch it as you broil until the topping slightly browns.

4) Remove from oven, garnish with a little extra green onion.

5) While oven is still hot, turn it back down to bake at 350. Slice your baguette into bite-size pieces and on a large baking pan drizzle it with olive oil and garlic powder. Bake at 350 for about 5 minutes or until golden brown.

6) Serve your dip with the prepared toast, or vegetable crudités of choice for a nice crunch.

 

 

 

 

More Posts:

{ Healthy Breakfast Grits Recipe }

{ Mardi Gras Muffaletta Salad }

3 Tips for Exercising and Eating Healthy with Injuries

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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Spring Into Swimsuit Season: Slaws, Salads, and Salsa Recipes

super healthy summer rainbow slaw crawfish & crunches

Whoa! Summer is just around the corner, especially if you are living in the south. Things are heating up quickly.  That means the gym is packed and people are coming out of hibernation to tone up for swimsuit season. Luckily, I have a few healthy recipes that can help you lean out a bit. Slaws, salads, and salsas!

Make sure to check out Crawfish & Crunches Pinterest for more recipes.

Tag Crawfish & Crunches on Instagram in your creations.

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{ Super Healthy Rainbow Slaw Recipe }

This recipe is both salty and sweet. It is truly representative of spring due to all of it’s color. Great for bringing to a barbecue, or in our case, a crawfish boil.

{ Spring Citrus Salad }

Another clean recipe that is both salty and sweet with citrus. Layer in a mason jar to bring to work, lettuce last.

mardi gras recipe salsa insta 2 shannon gagnon

{ Healthy Mardi Gras Recipe: Mardi Gras Salsa }

This is both a crowd pleaser and great to pack in a cooler for a day out in the nice weather.  Perfect with vegetable crudites or whole wheat pitas at work.

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For information on Shannon’s social media management business, click here.

More Posts:

{ Meal Prep for Beginners }

{ Mom’s Famous Banana Bread }

{ Healthy Easy Work Lunches: No-heat Recipes }

 

 

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{ Healthy Easy St. Patrick’s Day Recipe }

st patricks day recipe

{ Sausage, Cabbage and Caramelized Onion Gravy }

On St. Patrick’s Day, everyone could use a meal with a little sausage and cabbage right? Well, I took this traditionally heavier recipe, made with mashed potatoes, and laid the sausage on a bed of green cabbage. With this dish you will be feeling light, lean and maybe a little lucky.

Make sure to check out Crawfish & Crunches Pinterest for more recipes.

Tag Crawfish & Crunches on Instagram in your creations.

Ingredients: For 4

  • 2 packages turkey kielbasa sausage, chopped into large sections
  • 1 head cabbage, chopped into bite size pieces
  • 1 red onion, chopped into long strips
  • 2 T wheat flour
  • 2 T butter or coconut oil
  • 2 T balsamic vinegar
  • 2 T brown sugar
  • 1 cup beef broth
  • 1 T Salt
  • 1 T pepper
  • 1 T garlic powder
  • 1 T seasoned salt
  • 1/4 cup vinegar
  • 1/4 cup chicken broth

Directions:

1) Set your burner to low, and in a small saute pan caramelize your chopped onion. This should take about 30-40 minutes, so do this first and let it sit while you cook.

2) Preheat your oven to 400 and place your sausage on a roasting pan. Roast for about 40 minutes or until deeply browned on the outside

3) Place your butter/oil in a large pan over medium heat, saute your cabbage in the pan. Pour in chicken broth and vinegar. Season with garlic powder, salt, pepper. Saute until wilted to desired consistency. You can cover the pan to decrease cooking time.

4) Once your onions are caramelized, stir in your flour to coat, then brown sugar. Saute for a few minutes, stir in your balsamic, beef broth. Bring to light boil and then simmer for about 20 minutes. Season to taste. Add more broth if you like a thinner consistency.

5) Serve your cabbage, then sausage, then onion gravy on top. Top with seasoned salt if necessary.

 

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For information on Shannon’s social media management business, click here.

More Posts:

{ Skinny Southern Deviled Egg Salad }

{ Mom’s Famous Banana Bread }

{ Black Eyed Pea and Collard Greens Stew }

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{ Skinny Southern Deviled Egg Salad }

Skinny southern deviled egg salad blog  by crawfish and crunches

If you want all the flavor of a creamy egg salad, but your a little concerned with all the extra calories due to mayo, fear no more. Egg salad can be super healthy with just a few tricks up your sleeve. What makes it southern you ask? A little kick of creole seasoning of course.

If you like this recipe, check out my { Kickin’ Cajun Crunchy Tuna Salad } recipe or my { Skinny Kickin’ Tuna Melts }

Make sure to check out Crawfish & Crunches Pinterest for more recipes.

Tag Crawfish & Crunches on Instagram in your creations.

For about 4 servings:

  • 6-7 hard boiled eggs, peeled (easier to chop when warm)
  • 1/3 Cup fat free greek plain yogurt
  • 5 tablespoons pickle juice
  • 1 tablespoon relish
  • cracked black pepper to taste
  • sea salt to taste
  • 1/4 teaspoon paprika
  • 1/4 teaspoon creole or cajun seasoning for topping – or to taste
  • optional garnish: extra creole/cajun seasoning, dash of hot sauce, green onion

1) In large mixing bowl, place all ingredients and start to slice eggs with two knives.  Once they are cut up, start to mash with fork and mix all ingredients together using spatula.

2) Serve chilled with extra creole seasoning or hot sauce to taste.

 

 

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For information on Shannon’s social media management business, click here.

More Posts:

{ Five Ways to Walk Yourself Fit }

{ Mom’s Famous Banana Bread }

{ 3 Skinny Must-Make Southern Summer Desserts }

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{ 3 Healthy Easy Weeknight Meals }

Buffalochickenbellpepperscrawfishcrunches2copy

It’s tough to get dinner on the table during the week, let alone a healthy home-cooked meal. That’s why we do “meal prep Sundays.” However, if you do need to whip up a healthy easy weeknight meal, try these recipes.

Make sure to Pin more healthy southern recipes on Crawfish & Crunches Pinterest.

Share the photo on @Crawfish.n.crunches on Instagram.

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Buffalochickenbellpepperscrawfishcrunchescopy

This healthy recipe makes you feel like you are eating a weekend treat, however it’s both lean and low carb!

Buffalo Chicken Stuffed Bell Peppers

SloppyJoes2CrawfishCrunches

This is great for you, your hunni, and your kids. This recipe has about half the sugar of regular sloppy joe recipes.

Turkey Sloppy Joes

SkinnyKickinTunaMeltscrawfishcrunches3

This tuna melt recipe has a little southern Louisiana kick to it.

Skinny Low Carb Tuna Melts

 

More Posts:

{ Healthy Breakfast Grits Recipe }

No Excuses! Tips for Getting Your Workout Done When Traveling

{ Healthy Crockpot Pulled Pork Recipe }

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about your brand being featured on this blog click here.

For information on Shannon’s social media management business, click here.

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{ Black Eyed Pea and Collard Greens Stew }

black eyed pea and collard greens stew crawfish and crunches blog2

I’ve been cooking with collard greens a lot lately, and now I’ve paired them with black eyed peas for a healthy stew recipe that feels anything but “light.” If you aren’t familiar with black eyed peas or collard greens, this is a great way to try them because there is plenty of chicken and chicken sausage in the recipe to add flavor.

Make sure to Pin more healthy southern recipes on Crawfish & Crunches Pinterest.

Share the photo on @Crawfish.n.crunches on Instagram.

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For 5-6 servings:

1/2 14 ounce package chicken sausage, chopped

1 teaspoon thyme

1 lb rotisserie chicken, broken into bitesize pieces

1 medium onion, diced

5 cloves garlic, minced

1 1/2 32 ounce container chicken broth – depending on how brothy you like it, liquid should cover all ingredients (low-sodium optional)

1 giant collard greens stalk, chopped, trimmed of tough excess stems

1 tbsp salt

1 tbsp pepper

1/2 Tbsp coconut oil or olive oil

1  15 ounce can rinsed and drained black eyed peas

1 15 ounce can diced tomatoes

 

Optional garnish: hot sauce, creole or cajun seasoning, green onion, turkey bacon

Serving option: Pour stew over 1 cup brown rice

 

  1. In a large skillet on high heat add oil and gradually add in onion. Saute until the onion browns lightly and add to large stockpot for stew.
  2. Brown chicken sausage, add to stockpot.
  3. Reduce heat to medium and gradually add collard greens to saute pan and wilt, careful not to burn. Add some chicken stock to speed up the process. Transfer to stockpot.
  4. Briefly saute garlic until fragrant and transfer to stockpot.
  5. Pour remaining ingredients into stockpot.
  6. Simmer on low heat at least 5 hours, mash a few peas into the side of the pot for a creamier consistency. Better the next day!

 

More Posts:

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{ Healthy Crockpot Pulled Pork Recipe }

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about your brand being featured on this blog click here.

For information on Shannon’s social media management business, click here.

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Healthy Southern Collard Greens Recipe

Collard greens recipe crawfish and crunches

Collard greens are such a yummy southern staple that should be eaten all over the globe! Just like wilting kale or spinach, these big green leaves turn tender as they simmer throughout the day.  By cutting the fat just a tiny bit, they can be enjoyed all week long as a healthy vegetable side. It pairs really well with this healthy red beans and rice recipe.

Make sure to Pin more healthy southern recipes on Crawfish & Crunches Pinterest.

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For 5-6 servings:

4 slices turkey bacon, diced

1 medium onion, diced

3/4 lb small bone in shoulder, picnic pork

5 cloves garlic, minced

1 1/2 32 ounce container chicken broth (low-sodium optional)

1 giant collard greens stalk, trimmed of excess roots

1/8 C apple cider vinegar

1 tbsp salt

1/2 Tbsp coconut oil or olive oil

Optional garnish: hot sauce, creole or cajun seasoning, green onion, turkey bacon

1 tbsp pepper

  1. Pat dry and Season your pork with 1/2 tbsp salt, 1/2 tbsp pepper. In a large cast-iron skillet, (or on your grill) sear on high heat in 1/2 tbsp oil. Meat should show brown or black color but do not cook through. Set aside.
  2. In large stockpot cook onion on medium high heat until browned.
  3. Add bacon on medium heat until bacon is almost crisp, set aside half for garnish.
  4. Reduce heat to medium, add in collard greens and vinegar to wilt, saute, about 5 minutes.
  5. Add garlic, saute one minute, then pour in chicken broth, add in pork, remaining salt and pepper.
  6. Simmer low, covered, at least 2 hours, but the longer the better. I like to simmer mine all day until dinner :)

 

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{ Healthy Gumbo Recipe – Chicken and Sausage }

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About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about your brand being featured on this blog click here.

For information on Shannon’s social media management business, click here.

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3 Healthy Southern Seafood Recipes

Grilled shrimp crawfish & crunches

Seafood is a huge staple in Louisiana and in the south. We are surrounded by water and seafood boils are a frequent fun weekend treat. However, you don’t have to just have seafood on the weekends or at your favorite restaurant. Seafood is such a lean protein that it should be cooked and enjoyed in a healthy way in your own home. These southern seafood recipes can be enjoyed during the week and you won’t even guess they are missing about a stick of butter!

Make sure to Pin more healthy southern recipes on Crawfish & Crunches Pinterest.

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Using satsuma preserves (a southern citrus) makes this salmon caramelize and taste spicy and sweet. If you don’t have satsumas growing in your backyard, try it with orange preserves or orange marmalade.

{ Satsuma Preserves Salmon Salad }

Merlitons are another healthy southern food, a green squash. If you don’t have them in your stores, stuff crab and shrimp into portabella mushrooms, bell peppers, or spaghetti squash.

{ Crab and Shrimp Stuffed Merliton }

This recipe is so creamy and filling like the full-fat version, but it’s tweaked to be just slightly healthier.

{ Healthy Shrimp n’ Grits Recipe }

 

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5 Healthy Carbs I’m Eating Everyday

{ Summer Sweet Corn & Crawfish Chowder }

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About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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Healthy Red Beans and Rice Recipe

red beans recipe crawfish and crunches blog

Red beans and rice is a huge New Orleans staple. Typically, it is cooked with fatty cuts of meat and lots of salt. However, I found this version to be a healthy recipe where my husband and  I didn’t miss the fat.  Using brown rice is also a great trick to lighten up the recipe. Beware – this is a low and slow cooked recipe, so make a day in advance and they are better the second day!

Make sure to Pin more healthy southern recipes on Crawfish & Crunches Pinterest.

Share the photo on @Crawfish.n.crunches on Instagram.

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For 10 cups, 1 cup bean/1 cup rice serving
1 pound dried red kidney beans
10 cups chicken broth
1/2 pound chicken sausage, thinly sliced
3 celery stalks, chopped
1 green bell pepper, chopped
1 medium onion, chopped
5 garlic cloves, minced
1 teaspoon Creole seasoning
1/2 tablespoon salt
1/2 tablespoon pepper
3 cups uncooked brown rice
1 Ham hock – or ham bone for flavor
Garnish: sliced green onions, hot sauce

1. Place beans in large pot add broth. Bring to a boil. Boil 10 minutes, reduce to simmer.

2. Sear your chopped sausage until charred on each side in a large pan on high heat. Add to pot. Saute onion on high heat just until browned slightly. Add to pot of beans. Add celery, bell pepper, garlic, seasonings, ham hock or ham bone to pot.

3. Meanwhile cook your rice according to package.

4. Simmer covered for at least five hours. Mash a few beans against the side of the pot for a creamy consistency. They are better the next day! Put them on the stove and simmer another day until the consistency is creamy.

5. Garnish with extra creole seasoning to taste, green onion, hot sauce. Serve over rice.

 

More Posts:

“Clean” Dirty Rice Recipe

{ Summer Sweet Corn & Crawfish Chowder }

{ Healthy Dessert Recipe: Louisiana Strawberry & Cream Parfaits }

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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