Leftover Crab Boil and Shrimp Gumbo

leftover crab boil and shrimp gumbo

This delicious leftover crab boil and shrimp gumbo is full of crab meat and shrimp! This recipe is a true Cajun dish with all the traditional flavors of a gumbo but made healthier!

leftover crab boil and shrimp gumbo

Have you ever had a lot of leftover food from a crab boil or shrimp boil? Maybe no one touched the vegetables, except for the potatoes. Lord knows the sausage goes quick. So what can you do with all those extras besides throwing them away? Make a leftover crab boil and shrimp gumbo, of course!

The other weekend we had a crab boil, as we usually do once a month. And because we always get too many crabs, that means I have to use them for something.

And no one ever eats the onions, celery, and all of the garlic that you’ve added to your boil, which means you could throw them away or find a way to use them. That’s what this leftover crab boil and shrimp gumbo recipe does!

**NOTE** – If you didn’t have a crab boil, you can use fresh onions, celery, and garlic! Just add 1 capful of crab boil to your gumbo to give it the same flavor.

Now, if you know me, you know that I do not cook a regular gumbo because it is really high in fat. It is also higher in calories! That means that I don’t start with a traditional roux. I use a browned flour roux that you have to add last. This saves a lot of calories from fat too!


To make this delicious leftover crab boil and shrimp gumbo, you need to chop up your onions, celery, bell pepper, and garlic. For me, I take all of those items and throw them in my Ninja Food Processor for a few seconds, which leaves me with perfectly chopped vegetables! And no crying eyes!


So this is what it should look like when you start browning your onions for your gumbo. Now, if you are using fresh vegetables, it won’t be this dark. You’ll have regular colored veggies.

Here’s the time consuming part. I’ve tried browning the holy trinity quicker, but it never happens. You need 2 Tbsp olive oil and you’ll be spending at least the next 30-40 minutes browning these vegetables on a medium heat.

If you find that your vegetables are burning too much to the bottom of your pot, you’ll need to add a little bit of water to help the vegetables not stick to the bottom.

Browned onions, celery, bell peppers

This is the color you want your onions, celery, bell peppers, and garlic to be. It is about 30-40 minutes for this color to appear. The reason this step is the most important is because if you don’t make your vegetables this color, your leftover crab boil and shrimp gumbo is not going to be dark enough.

Now you add your shrimp. If you had shrimp in your boil, no need to add them now. If you have raw shrimp, add your shrimp now and cook until pink.

Browned onions, cooked shrimp

Once the shrimp is fully cooked, add in the seafood stock, water, seasonings, and crab meat. If you have shrimp that is already cooked, you can add that now.

You want to cook your delicious leftover crab boil and shrimp gumbo for an hour from this point on a medium-high heat.

Here’s where the fun part comes in! So a traditional gumbo starts with a roux made of equal parts fat and flour. You have to cook it on medium-low heat for at least an hour until it reaches a dark brown color.

For this recipe you want to use a browned flour roux.


For this crab boil and shrimp gumbo recipe, you need to start with making the browned flour. You can do this the day of or if you’ve made it before, you may have some stored in your fridge.

Preheat your oven to 350 degrees F. Then you take 3-4 cups of flour on a baking sheet and evenly spread the flour.

Place the baking sheet in the oven and bake for 15 minute intervals until it reaches a light brown color. Every 15 minutes, scrape the pan and push the flour on the outside towards the middle of the pan. This helps the flour brown evenly.

Once your flour is done, you want to sift the flour so that your crab boil and shrimp gumbo doesn’t have lumps of flour in it.

Store the flour in an airtight container in fridge for up to 6 months (if it lasts that long!)


Now that you’re flour is ready to be mixed and added to your leftover crab boil and shrimp gumbo!

For this recipe you need 1/2 cup of browned flour and 1 cup of water. Mix it together and make a pour-able paste and add it to your gumbo!



Now that everything is added to your gumbo, it’s time to let it cook another 30 minutes! Serve over some rice and enjoy your yummy leftover crab boil and shrimp gumbo!

Perfectly Boiled Eggs

perfectly boiled eggs

This easy recipe for perfectly boiled eggs is done in 10 minutes, and you’ll never worry about overcooking your eggs again!

Dietary Info of Eggs

Eggs have some of the highest biological value for protein. One egg has only 75 calories and 7 grams of complete protein (4 grams from the white of the egg and 3 from the yolk). Each egg has 5 grams of fat and 1.6 grams of saturated fat.

Eggs are also one of the only foods with all of the fat soluble vitamins – A, D, E, and K.


Eggs are a staple in most houses, and they are the perfect addition to any breakfast or to eat as a snack! An easy way to prepare eggs are to boil them! Getting perfectly boiled eggs is something that is so easy to do but it seems so hard to get right.

The eggs cook too long and then you wind up with this green ring around the yolk, which makes it look disgusting.

This recipe for perfectly boiled eggs is done in 10 minutes from the moment your water starts boiling with the eggs in it.

My friends and I love to tell the story of how we learned how to make perfectly boiled eggs. One of our professors had us do a 2 hour lab day making eggs different ways from scrambled to boiled to over-easy. Each station had to prepare boiled eggs different ways to see which one was the easiest to peel, the best looking, and easiest way to cook.

As it turned out, starting with cold water, simmering for 10 minutes, and then immediately cooling them down with really cold water was the best way to get perfectly boiled eggs.


  • Place eggs in a medium sized pot
  • Cover the eggs with water to just above the eggs
  • Place heat on high until the water starts to boil
  • Once the water starts to boil, lower to medium-high heat
  • Set a timer for 10 minutes
  • Once the 10 minutes is up, immediately pour the water out.
  • Run cold water over the boiled eggs for 2-3 minutes
  • Peel and enjoy!

7 Low Calorie Foods That Fill You Up

7 low calorie foods that fill you up

These 7 low calorie foods will help you know what foods to eat that will stop you from feeling hungry! They are low in calories and will help keep you fuller longer!

7 low calorie foods that fill you up

Trying to lose weight is hard! Not knowing which foods to eat makes it even harder! These 7 low calorie foods that fill you up will help you know what to eat and lose weight!

While there are many low calorie foods that will keep you full, these are 7 great food items to add to your diet that will help you eat less without feeling starved!


Eggs are full of antioxidants and nutrients, including 6 grams of protein and 9 essential amino acids in one large egg!

At only 75 calories for a large egg, it is low in calories too! Because eggs are high in protein, they also help keep you feeling full longer!

Snack Tip: Replace a sugary snack between breakfast and lunch with one large egg!

2. Oats / Oatmeal

I’m sure you’re thinking of traditional hot oatmeal that you heat in the microwave or cook on the stove, but you can do so many things with oats!

Oats are low in calories and high in fiber. In half a cup of oats, there is only 150 calories and 4 grams of fiber!

The daily recommendation of fiber for women is 25 grams and men is 38 grams so that’s 16% and 11% of your daily fiber recommendation in one 1/2 cup serving of oatmeal!

Meal prep tip: If you don’t want oatmeal for breakfast, make overnight oats with your favorite milk. You can grab your oats on the way out the door for a low calorie breakfast that will fill you up!

3. Chia Seeds

Every package of Chia seeds says that it is a “superfood.” While there may be no actual superfood out there, these little seeds pack some serious punch for being a simple little seed.

Chia seeds have only 70 calories, 5 grams of fiber, and 3 grams of protein per 2 Tbsp serving! That’s a lot of fiber for such a small serving.

Chia seeds can hold up to 12 times their weight in water, which helps keep you fuller longer!

Breakfast Tip: Combine Chia seeds with skim milk overnight and make a Chia seed pudding for a great low calorie, high fiber breakfast to help keep you full until lunch!

4. Greek Yogurt

greek yogurt

One 2/3 cup serving of light Greek Yogurt is only 100 calories with 14 grams of protein! This is a low calorie food that is sure to fill you up!

Studies have shown that eating yogurt as a snack can help you stay feeling fuller and reduce hunger for longer periods of time!

Breakfast Idea: Make a high protein, high fiber breakfast by roasting oats and make yourself a yogurt parfait with light Greek Yogurt and Granola! Add some berries for an even better breakfast!

5. Berries


This includes all of the berries! Strawberries, blueberries, blackberries, and raspberries! Berries are high in fiber and low in calories, making them a great low calorie food that will help keep you full!

Just 1 cup of strawberries has only 47 calories and 3 grams of fiber! The type of fiber in berries is called pectin, and it has been shown in studies to increase how full you feel and slow down how fast your stomach empties!

Snack swap: Swap out a snack of candy or chips for a cup of berries! You’ll find yourself feeling fuller longer and eating less calories!

6. Popcorn

air popped popcorn

Popcorn is often seen as an unhealthy snack instead of a low calorie snack! Air popped popcorn has only around 30 calories in a cup and 1.2 grams of fiber!

Popcorn is also a great snack for those moments when you find yourself mindlessly eating while studying or eating a midday snack at work! If you find yourself mindlessly eating, check out my article on 3 Tips to Stop Mindless Eating.

Popcorn is a great swap for chips which offers no nutritional value or fiber to your diet! Always remember, the benefits of popcorn being both low calorie and beneficial to your diet is to eat air popped popcorn that is not covered in butter or caramel!

Snack Tip: Make air popped popcorn for the week and pack them in snack bags for those afternoon snacks or for a late night snack while watching TV. This low calorie snack is sure to keep you full!

7. Soup

beef soup

Soup is something we often eat when it’s cold outside or when we are sick. How many times have you wanted chicken noodle soup when you didn’t feel good? Even if you don’t like a certain soup, it just warms your soul when you don’t feel good.

But soup is also a great low calorie food that will keep you full! Soups are mostly water or broth, which are little to no calories.

I’m not saying to eat a chowder, bisque, or creamy soup that is made with a lot of milk or cream, because that is going to defeat the purpose of eating a low calorie food! You want to eat a broth or stock based soup that has a lot of vegetables in it!

The water in soups and the fiber in vegetables will help keep you fuller for longer periods of time!

Meal Tip: Eat a broth or stock based soup before you eat your meal! Add a soup to you meal for a low calorie food that will keep you full!

These 7 low calorie food options are great ways to keep you feeling fuller longer without feeling like you haven’t eaten anything! Add these to your diet and you’ll soon find yourself feeling less hungry!


Don’t be Fooled by Misleading Food Packaging!

Don't be fooled by misleading food packaging

Picking the right food when you’re grocery shopping is hard when the packaging can trick you into thinking its better than another product!

misleading food packaging

So I was grocery shopping yesterday for things I needed for the house. The boys needed snacks for school, and I was out of my favorite diet tea. I also had to go get buns for my black bean burgers, which lead me to showing you the picture above this!

While I was down the bread aisle, I noticed a thin sandwich package and it said “multi-grain.” Visually, the package it was in looked amazing compared to my usual 100% whole wheat buns that were in their normal package with nothing new or special about it.

If you look at the picture above, you’ll notice how that food packaging is misleading! The thin sandwich bun looks smaller and thinner, which would make us think that it is less calories and less of everything else. But you’d be wrong!

The thin sandwich bun is 150 calories per bun, 0.5 grams of saturated fat (3% of daily value), 300 mg of sodium (13% of daily value), and has 3 grams of total sugars. That doesn’t sound too terrible right?

But now lets compare to the 100% whole wheat hamburger buns. These have 130 calories per bun, 0 grams of saturated fat, 210 milligrams of sodium (9% of daily value), and 3 grams of sugar.

If I wouldn’t know how to read a food label, I would have been going with the one that is visually appealing and makes it seem better for you. It’s thinner after all! But it also says “multi-grain” and not “100% whole wheat” which is what you should be looking for!

If you are confused on why you should add whole grains to your diet and how to do so, check out my guide to adding whole grains to your diet!

But it’s that easy to look at the packaging and misunderstand which one you should choose. Based on the calories, saturated fat, and sodium you should DEFINITELY choose the 100% whole wheat hamburger buns because they are lower in calories, lower in saturated fat, and lower in sodium!

The food industry makes the packaging very appealing! That’s how they get you to buy their stuff! All of these food packages have that their product is healthier than the next, but if you take the time to read the nutrition label you will notice that sometimes the plain package is better for you!

Don’t let the misleading food packages confuse you! Take the extra couple of minutes and look at what you’re buying. I know it can be time consuming at first, but you’ll learn to do it a lot quicker over time!

Questions? Post them below!

Skinny Chocolate Bar Daiquiri

skinny chocolate bar daiquiri

It’s low calorie and delicious! This skinny chocolate bar daiquiri has only 130 calories per drink, nearly 7x less calories than a traditional daiquiri!

skinny chocolate bar daiquiri

Louisiana – home of the famous drive-thru daiquiri shops. With so many varieties, it’s hard to pass up 2-for-1 Tuesday and Thursdays, especially if you are a chocolate lover. Every daiquiri shop has a chocolate daiquiri recipe and while some places have the best, they are all ridiculously high in calories!

What makes a chocolate bar daiquiri so good? The chocolate bar daiquiri tastes like a fudge popsicle but with alcohol – a woman’s dream! You can’t ask for more with those two combinations together. They make chocolate martini’s for a reason.

But the downfall of those delicious chocolate daiquiris are the calories. My client’s freak out whenever I tell them that a medium or large daiquiri can be anywhere from 1,100 to 1,800 calories for ONE drink.

I don’t know about ya’ll but that just isn’t worth it to me. So I decided to make a skinny version of my favorite drink. If you’re going to drink a daiquiri, you should at least have a way to make it ‘skinny.’

See the recipe below for your easy way to make a skinny chocolate bar daiquiri. It has all the taste of a traditional chocolate bar daiquiri, but without all of the added calories!

Mardi Gras King Cake


This Mardi Gras King Cake is so delicious and easy to make! This yummy king cake is made with Swerve sweetener and uses skim milk to lower the calories in it but tastes even better than a traditional king cake. Try it out yourself, and I’m sure you won’t be stopping at the store to purchase a king cake again!


It’s king cake season here in Louisiana, and there is nothing better than a king cake to celebrate Mardi Gras season! So many grocery stores sell delicious king cakes, but there is nothing better than a homemade king cake.

I usually make at least one every year right around my son’s birthday because he loves them as much me. This year I tried something a little different by changing the type of sweetener in the king cake.

I love to use Stevia in recipes instead of regular sugar, but because you need confectioner’s sugar to make the icing on king cake, I used a new sweetener called Swerve, which has both granulated and confectioner’s sugar. Plus, it tastes just like sugar but without all the calories, which lowers the calories in your king cake! Win win!

To lower the calories in the king cake even more, this recipe uses skim milk throughout the recipe.

So, if you aren’t from South Louisiana and have never heard of Mardi Gras or a king cake, a king cake is made with a dough that is rolled up and tastes like a cinnamon roll with an icing similar to a cinnamon roll’s icing as well. There is the plain king cake or you can have a filling in it.

The filling can be pecan praline (my personal favorite), Bavarian cream, or many other flavors. My king cake has chopped pecans in the layers, but it isn’t filled with any certain flavor.

Try my delicious Mardi Gras king cake and I’m sure you’ll stop having to buy them from the store! If you live somewhere where you don’t have king cake, here’s your way of trying a delicious dessert!

Kani Salad

cucumbers, crab meat, and panko bread crumbs

This delicious Japanese-inspired kani salad takes under 5 minutes to make and has only 4 ingredients! It’s so easy to make and makes a great appetizer!

If you see me at a Japanese restaurant, particularly a sushi restaurant, you will find me eating a kani salad as my appetizer. I just love the blend of cucumbers, crab meat (I do know that it is imitation – but that’s alright), spicy mayo, and panko bread crumbs.

I could actually tell you the first time I tried a spicy kani salad. I was in Baton Rouge about 5 years ago and a restaurant had this and a friend of mine was like you have try this! I thought – why not because they had unlimited food for like $15. Thank you Sushi Masa! Appetizer included – which meant I was going to try this kani salad that my friends raved about.

kani salad

Ya’ll – it was so good that I now have to get it when I go get sushi. So, because I am cheap and want to eat this all the time – I experimented with making this a few times before I perfected it.

Now, I’m sharing this recipe with you! This recipe takes around 5 minutes to make and has 4 ingredients. On top of that, it is around $7 to make the entire thing!

All you need to make this delicious kani salad is a cucumber, imitation crab meat, yum yum sauce, and panko breadcrumbs. Note: I love eel sauce and will add it to my recipe if I have it on hand, but it tastes amazing either way!

A huge time saver is having a mixer, whether it is a hand mixer or a stand mixer like I have that does it for you. If you haven’t upgraded to a stand mixer, it will change your life!

Try this delicious kani salad and share with your friends!


Cajun Shrimp and Grits


Cajun shrimp and grits is a delicious meal that you can eat at any time of the day! You can eat it for breakfast, lunch, or dinner! What make it even better – it takes only 30-40 minutes to make this recipe!

Cajun Shrimp & Grits

Have you ever heard of Cajun shrimp and grits before? If you’re from South Louisiana, I’m sure you have as most places have it on their menu. The first time I ever tried it, I think I was around 8 or 9 years old, and we went eat at some fancy restaurant in New Orleans. It was the first time I had ever even heard of it – Yes, I was raised in South Louisiana, but my mom never made this.

The meal was so good that I had to eat it again whenever we’d go to a restaurant that had it. I’ll tell you though, I never quite found a restaurant that made Cajun shrimp and grits like that restaurant in New Orleans. I honestly wish I could remember the name of it.

So let’s fast forward to when I was about 16 and working in a restaurant on the West Bank of NOLA, we served this dish and YA’LL – it was GOOD. When you got hired on, you got to taste test everything so that you could give your honest opinion to the customers about the food. Win-win if you ask me. I get free food and get to recommend my favorites to customers. I always hated when I asked my server if the food I was about to try was any good, and they had never tried it so couldn’t tell me.

Since then, I’ve made Cajun shrimp and grits pretty often, and now I am sharing my recipe with you! You’ll need some white Moscato wine – not a lot but enough to give it the flavor that it needs.

If you haven’t found out already, you soon will that my favorite Cajun seasoning is Paul Prudhomme’s Seafood Magic because it packs a punch without being high in sodium! That is what I seasoned this dish with and onion powder.

Take at look at this delicious Cajun Shrimp and Grits recipe and make it for yourself! I’m sure you’ll love it.

Kitchen Conversation Chart

Have you ever found yourself reading a recipe without having a way to convert the measurements to the amount you need? Here is a quick and easy guide for you to use if you have had these problems!

These are easy conversions to make if you see a recipe that has these measurements. You can look at this chart and know what you should be adding to your recipes!

Shrimp Scampi

This delicious and healthy shrimp scampi recipe with angel hair pasta is the perfect weeknight dinner that takes around 30 minutes from start to finish. This easy shrimp scampi recipe adds vegetables by adding in an orange bell pepper and tomatoes.

One of the things that everyone talks about is needing a quick and easy meal to make and that is what this easy shrimp scampi with angel pasta does! It takes around 30 minutes to make this recipe and has only 12 ingredients! Unlike a lot of other shrimp scampi recipes, this easy recipe does not start with having to cook down onions or other vegetables, which saves a lot of time!

As I’m sure you know, I love to cook down onions, bell peppers, and celery in my meals to give it flavor, but sometimes you are in a rush and want a meal in under 30 minutes!

I love going to restaurants and getting shrimp scampi. Particularly popular restaurants for a delicious shrimp scampi meal is Olive Garden and Red Lobster! In fact, Olive Garden’s recipe isn’t even high in calories and has asparagus in it!

Unfortunately for most people, we can’t afford to eat out at these restaurants often and this leads us to cooking at home. (I actually love cooking at home and soon you will too!)

This easy shrimp scampi recipe has tomatoes and an orange bell pepper in it to give it some color and flavor, but you can mix it up and add in other vegetables as well!

Try this 30 minute shrimp scampi recipe and let me know what you think!