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crispyroastedokracrawfishcrunches3copy

{ Crispy Roasted Okra Recipe } 

Do not fear the okra! When cooked properly it is NOT slimy. In gumbo and other cajun or creole style dishes it can get a bad reputation for being slimy, but when it’s roasted okra is crispy, salty and crunchy all at once. It is still in season here in the south and these little green goddesses came straight from my boss’s garden. Try this easy healthy version of fried okra . .

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Ingredients:

  • 18 Fresh okra, sliced 1/3 inch thick
  • 1-2 T olive oil
  • 1 T black pepper
  • 1 T garlic salt
  • 1 T onion powder

1) Preheat oven to 425, arrange okra on baking sheet sprayed with non-stick spray. Toss with olive oil and spices.

2) Do not overcrowd, they will steam and not crisp. Bake for 10-15 minutes.

More Posts:

PumpkinProteinbarscrawfishcrunches2

{ Healthy Fall Recipe { Pumpkin Protein Bars } 

{ Healthy Easy Breakfast On-the-Go: Egg Squares } Recipe 1 of 2 EggSquaresCrawfishcrunches2

{ Healthy Easy Sloppy Joes – with a Louisiana twist }

SloppyJoes3CrawfishCrunches

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 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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Quick & Healthy Broccoli Stem Slaw crawfish&crunches

{ Quick & Healthy Summer Broccoli Stem Slaw Recipe }

Mind=blown. I pride myself in using every part of every vegetable, even the leafy parts of celery stalks. So when I used broccoli stems for the first time, I couldn’t believe what I had been missing out on. I thought they would be tough or bitter, but I might even like them more than a cabbage slaw. This recipe is super quick, super clean, and super tasty! Oh and you gotta love another “no-cook” summer side in this southern heat.

Pairs well with  { Honey Creole Baked Chicken Tenders } or  { Honey Creole Bacon Wrapped Pork Tenderloin }. I also served it right on top of some lean and mean turkey burgers.

Make sure to check out my Pinterest for more recipes.

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Quick & Healthy Broccoli Stem Slaw2Ingredients for 4:

  • 4 Broccoli Stems (tops removed)
  • 2 T olive oil
  • 1 T vinegar
  • 1/4 C dill pickle juice
  • 1 T salt
  • 1 T pepper
  • 3 T fresh chopped dill

1) With a peeler shave off some of the excess bumpy or nubby parts of the broccoli. Once you clean the stems up a bit, start shaving the parts you want to keep into a large bowl. I tried to get the pieces to be as long as possible, but it doesn’t really matter. Your patience may kick in at this point and you don’t want to get too close to your fingers, so don’t feel bad throwing a way some pieces.

2) Once you have all of the shaved broccoli stems in the bowl, toss with the remaining ingredients. Chill in the fridge for at least one hour, but it is best the next day after the flavors have marinated. Taste to see if it needs more salt or pepper.

3) Serve as a side, over burgers, on your hot dog, you name it!

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

More Recipes:

{ gulf shrimp stuffed portobello mushrooms }

{ cajun caviar }

{ skinny New Orleans muffaletta chicken }

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Andouille Sausage Deviled Eggs Crawfish & Crunches 4

{ Andouille Sausage Deviled Egg Recipe }

I don’t think I’ve ever been so excited about a deviled egg recipe. I thought that these were the cutest. Now, making deviled eggs is a pain in the butt, BUT, topping them with something creative makes them so darn festive and cute it’s worth it. You would never guess these are decently healthy for you too.

Pairs well with { Honey Creole Bacon Wrapped Pork Tenderloin } or { grilled cantaloupe summer salad }

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

Andouille Sausage Deviled Eggs Crawfish & Crunches

For one dozen eggs:

  • 1/4 C yellow mustard
  • 4 T dill pickle juice
  • 1/4 C non fat greek yogurt
  • 4 T olive oil mayo
  • 1/4 C chopped green onion for garnish
  • 1 T salt
  • 1 T pepper
  • paprika for garnish
  • 2 dashes hot sauce
  • 1 link cajun chicken sausage or andouille sausage of choice

1) Boil eggs for 11 minutes, allow to cool.

2) Chop your sausage into small pieces and brown in skillet. Allow to cool.

3) Scoop out yolks of the eggs. A butter knife worked best for me. Mash and stir with pickle juice, mayo, yogurt, salt and pepper, hot sauce, mustard. Taste to see if the mixture needs more salt or pepper.

4) By one tablespoon at a time, fill your eggs with your mixture.

5) Stick a little piece of sausage into the mixture on the egg. Garnish with green onion and paprika.

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

More Recipes:

{ gulf shrimp stuffed portobello mushrooms }

{ cajun caviar }

{ skinny New Orleans muffaletta chicken }
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super healthy summer rainbow slaw crawfish & crunches 2

{ Super Healthy Summer Rainbow Slaw }

Now that we have all celebrated Father’s day to the fullest, it’s time to get back on track this week with a healthy recipe. Summer salad’s are yummy, but this is like a salad and a slaw all in one! NO cooking necessary, just chopping, and you can eat it all week. Great for bringing to a picnic or a barbecue when you are in charge of a salad.

Pairs well with { Honey Creole Bacon Wrapped Pork Tenderloin }

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

super healthy summer rainbow slaw crawfish & crunches

For 4-6 servings:

  • 1/3 head red cabbage
  • 1 green pepper
  • 1 red pepper
  • 1 yellow pepper
  • 1/2 mango
  • 1 lime
  • 1 lemon
  • 1/2 cup green onion
  • 1/4 cup cilantro
  • 5 T olive oil
  • 5 T white wine vinegar
  • 2 T Cracked Sea Salt
  • 2 T pepper to taste

1) Julienne bell peppers and cabbage into thin, bitesize, matchsticks.

2) I kept the skin on my mango and cut it into the same thin slices, but you may choose to take the skin off.

3) Chop your cilantro and green onion fine.

4) Toss all vegetables together with olive oil and vinegar, salt and pepper, juice of lime and lemon.

5) Allow to marinate in fridge for at least one hour. Before serving, taste test to see if it needs more salt and pepper and if so, add accordingly.

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

More Recipes:

{ New Orleans Beignets with Salted Caramel & Cream Cheese Icing }

{ cajun caviar }

{ low carb jambalaya skewers }

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Tangy avocado dream dressing crawfish & crunches{ tangy vegan avocado dream dressing }

I’m normally not one to make my own dressings. I know that they are easy. I know that they can be healthy if you make them at home. I need to make them more often. My husband loves avocados. I pack him one for lunch almost every day. He also loves some tang. The tangy avocado dream dressing recipe was born when I combined those two loves. You literally just throw all the ingredients in the food processor and voila!

I put this on eggs, chicken, fish, salads, veggies, you name it. Get creative.

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

  • 1 T salt
  • 1 T pepper
  • 1 1/2 avocados
  • 1 garlic clove
  • 5 T EVOO
  • 7 T water
  • 1 C fresh basil
  • 1/4 C fresh parsley
  • 1/4 C fresh chives
  • 1 1/2 lemon – juice extracted
  • 2 T apple cider vinegar

1) Remove pits and skin from avocado. Mix all ingredients in a food processor.

2) Once blended, taste and test consistency. You may want to add more salt and pepper. If you want to loosen the dressing more – add another T water.

3) Garnish with a little extra parsley. Store in an airtight container.

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

More Recipes:

{ Texas Taco Style Stuffed Bell Peppers }

{ grilled cantaloupe summer salad }

{ low carb jambalaya skewers }
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Cajun Caviar Crawfish and crunches{ cajun caviar }

The summer calls for fresh, crunchy, colorful healthy recipes just like this one. Cajun caviar you might ask? It’s almost like a salsa. It could be thrown over top some greens for a salad, or you could eat it all by itself as a summer side dish. I even put a little with my scrambled eggs this morning. The options are endless. It’s a little sweet, and not too spicy even though it does have a little Cajun seasoning involved.

This recipe makes a ton – perfect for taking to a summer barbecue or picnic, so half it if it’s just for two or four people.

This feeds at least 8:

  • 1 can black beans, rinsed, drained
  • 1 can kidney beans, rinsed drained
  • 1/2 red onion, chopped fine
  • 1 red bell pepper, chopped fine
  • 1 yellow bell pepper, chopped fine
  • 1 orange bell pepper, chopped fine
  • 3 ears grilled corn, or 1 can corn, drained
  • Salt and Pepper to taste
  • 1 t cajun or creole seasoning
  • 1/4 C Blush wine vinaigrette dressing – if you can’t find it try raspberry vinaigrette dressing
  • 2 T apple cider vinegar
  • Sprinkle fresh parsley for garnish

1 ) Mix all ingredients in a large bowl. Chill. Best if it sits overnight. Garnish with parsley for presentation before serving.

Grilled corn crawfish & crunches

cajun caviar 2 crawfish & crunches

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Sauteed crab claws crawfish and crunches{ simple savory sauteed crab claws }

Ya’ll. This was a total mistake.

I thought I bought crab claw meat and I actually bought the claws! Before I knew it, my mind was taken back in time as I remembered a few local restaurants that serve sauteed crab claws. I thought it might be tricky to make, but it was the easiest. thing. ever. They were so savory, buttery, and citrusy. They would make the perfect appetizer to impress a crowd. We served ours alongside my shrimp stuffed portobello mushrooms.

Don’t forget to tag me on Instagram in your recipes or Pin It.

For 4:

  • 6 ounces fresh crab claws
  • 1 T garlic, minced
  • 1 T italian seasoning
  • 2 T butter
  • 1 t cajun or creole seasoning
  • 1/4 cup FF italian dressing
  • 1/4 cup chopped green onion
  • Juice of one squeezed lemon
  • Salt and Pepper to taste

1) Heat saute pan on medium-low heat, melt your butter and stir in garlic, seasonings and saute about 3 minutes.

2) Add in your italian dressing, lemon. Turn heat to medium-high. Allow to simmer about 10 minutes and reduce slighlty. Taste sauce. Sometimes the italian dressing might become sweet in the cooking process, so add some salt and/or pepper.

3) Turn heat to low and stir in your crab claws. Toss with sauce. Can serve immediately but if you turn the pan heat off and cover with a lid the claws will soak up more of the flavoring.

4) Garnish with green onion.

Sauteed crab claws 2 crawfish and crunches
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crispy bacon corn maque shoe crawfish.n.crunches

{ crispy bacon corn maque choux }

A creamy Cajun staple made with bell pepper an onion. An excellent, light and healthy Jazz Fest inspired recipe to make at home. This dish is a show-stopping side that won’t make you feel stuffed or have you yawning before the encore. Serve shrimp or crab cakes over it to complete the meal!

For 4:

  • 4 strips turkey bacon, cooked, crumbled
  • 1 cup diced cooked ham
  • 4 ears young sweet corn
  • 2 tablespoons butter
  • 1 cup chopped onions
  • 1 cup chopped green bell peppers
  • 2 T Cajun seasoning (+more to taste)
  • 1 T salt
  • 1 T pepper
  • 2 cups chopped, peeled, and seeded cherry tomatoes
  • 1 cup light coconut milk
  • 1/4 cup chopped green onions

1) In a large pan over high heat, add your butter, saute ham until lightly browned. Add your onions, butter, and bell pepper. Season with cajun seasoning. Saute until lightly browned.

2) In a large mixing bowl, scrape just the outer layer of the corn into the bowl. The second time you scrape you should release the milk from the corn kernels. Scrape again.

3) Add in corn to the pan. Saute until tender, another 15 minutes about. Add salt and pepper. Stir in tomatoes.

4) Stir in your coconut milk. Allow to simmer on low, covered, about 20 minutes.

5) Serve with your bacon and green onion sprinkled on top. Add more seasoning to taste.

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tangy remoulade sauce crawfish.n.crunches

{ tangy citrus remoulade sauce }

After having this sauce on my crabcakes at the French Quarter Fest, I couldn’t help but think, “Why haven’t I made this at home yet?” Often served on fish, shrimp, and crab in New Orleans, it is the perfect tasty sauce, easy to make and served room temperature. As with all my recipes, I added a slightly healthy twist in a few areas.

Ingredients:
Juice of 1 lemon
1/4 c vegetable oil
1/3 c fat free greek yogurt plain
1/4 c celery
2 T garlic
1/4 cup chopped celery
1 T horseradish
3 T whole-grain mustard
3 T yellow mustard
3 T ketchup
1 T creole seasoning
1/2 T black pepper
3 T parsley
2 T green onion
1) Pulse garlic in a food processor first. I do this first to make sure that there are no large chunks.
2) Pulse remaining ingredients. If you need to make the sauce thicker – add more greek yogurt or oil. If you need to make it thinner you may need to at a few tablespoons of water. Taste before serving. You can adjust seasoning, adding more creole seasoning, salt, or pepper if necessary.
3) Serve over your seafood, on sliders, on burgers, etc. Store in air-tight container in fridge.
FQF crabcakes and remoulade sauce crawfish.n.crunches

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creamy crowd-pleasin corn grits crawfish.n.crunches

{ creamy crowd-pleasin’ corn grits }

You wouldn’t believe what’s in my favorite corn grits recipe at a local restaurant. Heavy cream baby! It also requires shucking and grilling and chopping corn. Phew. Nobody got time fo’ dat! While I didn’t put the heavy cream in my recipe, I did incorporate some must-have ingredients and added some healthier ones too. Your guests might never know. Wink wink.

Here is the grits I use:

grits crawfish.n.crunchesIngredients for 4 servings:

  • Quick cooking grits – yellow corn preferred
  • 3 T butter
  • 1/2 cup plain nonfat greek yogurt
  • 2 cups canned corn
  • Chicken broth (amount according to grits package)
  • 2 T Salt-free chicken seasoning (Mrs. Dash)
  • 1 T creole seasoning
  • 1/4 cup green onion chopped for garnish

Directions:
1) Cook your grits according to package for four, except instead of water as the cooking liquid, use chicken broth and the liquid from your canned corn.

2) Puree 1 cup of your canned corn in a food processor.

3) Once your grits are starting to thicken stir in your butter, greek yogurt, pureed corn and canned corn. Stir in your salt-free chicken seasoning and creole seasoning. Top with green onion and extra chicken or creole seasoning when serving.

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candied sweet potatoes crawfishn.n.crunches{ Easter Side Recipe: Candied Sticky Sweet Potatoes }

One thing I can’t go without on Easter, or any holiday for that matter, is my mom’s sweet potatoes. Sticky, gooey, syrupy, cinnamony, goodness. While my mom’s version is slow-cooked in the crockpot with butter and syrup, I lightened mine up very slightly and roasted them for a modern twist.

For four:

  • 4 sweet potatoes, peeled, sliced as thin as possible or 1/8 inch thick
  • 3 T cinnamon
  • 2 T nutmeg
  • 1/2 cup sugar free syrup
  • 1/4 stick butter
  • 1/4 C brown sugar
  • 1 T cracked salt
  • 1 T cracked pepper

1) Preheat your oven to 400. In a large bowl mix all ingredients except salt and pepper. You can slice up your butter so it is mixes evenly.

2) In an oven safe pan or casserole dish, stack your potatoes like dominoes. A 13×9 was a bit too big, so I would recommend something smaller.

3) Bake covered with tinfoil for 20 minutes. Bake without tinfoil for another 20-30 minutes depending on how dark you like them.

4) Arrange on a serving plate and crack salt and pepper over top. Goes great with your traditional Easter ham and a salty green vegetable.

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candied carrots crawfish.n.crunches

{ Easter Recipe Series: Candied Balsamic & Honey Carrots }

Well, Easter in the South means a big crawfish boil bash for this family. Crawfish, red beans and rice, deviled eggs, and some decadent desserts are served up at the family farm pavilion. It’s a beautiful day and as southern as it gets. However, the foodie in me still craves some of my favorite Easter side recipes, like sweet potatoes, carrots, and oven-baked ham. I couldn’t resist cooking them up all week to enjoy with my husband.

These carrots couldn’t have been easier or more beautiful.

You will need:

  • 1 large bag of carrots, washed, patted dry, no need for peeling
  • 1/4 cup balsamic dressing
  • 5 T honey
  • 2 T salt
  • 2 T black pepper

1) Pre-heat your oven to 400. Lay out your carrots on a large roasting pan. Do not overcrowd or they will steam.

2) Drizzle over your balsamic dressing, then honey, then coat with salt and pepper.

3) Toss and mix to make sure everything is coated.

4) Bake at 400 for about 45 minutes. Flip once so they caramelize evenly.

candied carrots crawfish.n.crunches 2

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baked beans crawfish.n.crunches{ all-time favorite baked beans }

I could eat these for a meal. I could eat these for lunch, for dinner, for a snack, you name it. They remind me of my mom, they remind me of sitting out on the back deck during the summer eating barbecue. This is one of those recipes that I just won’t change to make healthier. They are meant to be a treat. The only thing I MIGHT do is use turkey bacon instead of regular bacon, simply because the belly can’t always handle such rich food.

Here is how it works for about four servings:

  • 1/2 slab bacon or turkey bacon, chopped
  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup syrup
  • 1 cup ketchup
  • 3/4 cup brown sugar
  • 1 extra large can baked beans

1) Drain beans in colander

2) In a large frying pan fry bacon until very crispy, let cool, crumble it

3) In your bacon fat, cook onions, green pepper over low heat. Saute until tender

4) Add brown sugar, syrup to the pan and heat until bubbly. Keep stirring another five minutes. Add back in your bacon, add beans.

5) Simmer in crockpot for a least one hour, the longer the better. Pairs great with a nice green salad and some barbecued chicken or porkchops.
IMG_4806{ collard greens }

Any vegetables simmered for two hours are going to taste tender with full of flavor. Using turkey bacon instead of real bacon and a leaner cut of ham helps to cut the fat content on an otherwise clean vegetable. I might just have to eat these all week, slurping up the broth like soup! Pairs great with pulled pork and cornbread.

For 10-12 servings:

  • 3 32 oz cartons of low-sodium chicken broth
  • 1 1/2 cups cubed fat free ham
  • 5 slices turkey bacon
  • 1 onion, diced
  • 5 cloves minced garlic
  • 3 1lb bundles of fresh collard greens
  • 2 tbsp cracked pepper

1. In a large pot on the stove on medium – Saute your bacon and onion until translucent, add in ham and garlic, stir for a few moments

IMG_48012) Meanwhile chop your collard greens into bite size pieces, removing stems

IMG_48003. Place collards in the pot and pour over 3 containers of chicken broth, add cracked pepper

4. Bring to a boil, then simmer for at least 2 hours until desired tenderness

IMG_4805

{ lil’ bit lighter guacamole }

This is without a doubt my go-to guac, and can be yours too! We all love avocados and guacamole, but some of us just can’t hold back when it comes to the creamy goodness.  We might even indulge by eating a little too much.  Although it’s a healthy fat, those who are watching their waistline may be concerned about the fat content or the calorie count. Here is my little trick for a lighter version that even packs a little added protein.

  • 3 avocados
  • 3 tbsp chunky salsa
  • 3 tbsp fat free greek yogurt plain
  • 1 tbsp coarse sea salt
  • 1 squeezed lime

1. Spoon out your avocados, removing the pit. Place in mixing bowl.

2. Mash avocado with salsa, yogurt, 1/2 squeezed lime juice until desired creaminess.

3.  Top with other half squeezed lime and coarse sea salt

4.  Serve with bell pepper crudites for a healthy crunch, or tortilla chips.

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