Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch, hydrolyzed vegetable protein or flour in Creole/Cajun seasoning. Check for modified food starch in mayonnaise; Best Foods and Hellman's mayonnaises are gluten-free.


"When the taste changes with every bite and the last bite is as good as the first, that's Cajun."
Paul Prudhomme, Chef

The refrigerator light goes on...

This is an easy and light recipe that's really delicious. You can make the turnips and remoulade in advance and fold them together with the cooked shrimp the next day. Serve with greens and you have an amazing twist on a Southern meal.

What is Cholesterol?

Cholesterol in its raw form is a waxy yellow gunk. It is actually a type of fat, but differs from most fats because the cholesterol molecule is more like a steroid molecule. Cholesterol is essential for your body to produce steroids.

Humans make about 300 mg of cholesterol per day and this is about what we need for the body to function properly. But, we also consume cholesterol in the foods that we eat. Because plants don't produce cholesterol, any that we consume must come from animal products.

As if all this wasn't complex enough, your body creates multiple types of cholesterol. This is because the cholesterol molecule needs to be linked with other fats in what are known as "lipid particles" (lipid is the scientific name for fats). These are created so that the cholesterol can be easily transported throughout the body in the blood stream.

Low density lipoprotein (LDL) cholesterol is the bad guy and people with high LDL cholesterol have a higher risk of heart disease. The good stuff is HDL or high density lipoprotein cholesterol. (Remember high is good and low is bad).

There are a lot of factors that affect a person's cholesterol profile. Genetics, exercise and smoking are factors but so is diet. Eating a diet that it high in saturated fat (or trans-fatty acid fats) increases the bad LDL cholesterol.


Warm Shrimp Remoulade Salad

Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe does make good leftovers chilled.

Serve with Maple Sweetened Collard Greens or Zucchini Salad

1 quart water
4 medium turnips (peeled and cut into large dice)
1 egg (whole; unpeeled)
1 clove garlic (minced)
1 rib celery (minced)
2 tsp Dijon mustard
4 Tbsp fat-free mayonnaise
1 tsp paprika
1/2 tsp salt-free Creole or Cajun seasoning blend
1/8 tsp salt
1 tsp olive oil
1 lb shrimp (peeled and deveined)

Place the water in a medium saucepan over high heat. Add the turnips and boil them for 5 minutes. Remove the turnips and add the egg to the boiling water. Boil the egg for three minutes, then turn off the heat under the pan and allow the water and egg to stand for 12 minutes.

Remove the egg and peel it under running, cold water. Place egg in a small mixing bowl and mince using the tines of a fork. Add the garlic, celery, Dijon mustard, mayonnaise, paprika and Cajun seasoning and blend well. (Best if chilled overnight – but not necessary.)

Place the olive oil in a medium sauté pan over medium-high heat. Add the turnips and sauté until the brown slightly.

Add the shrimp and cook for about 7 – 10 minutes until just pink.

Remove the pan from the heat and let cool for about 30 seconds. Add the remoulade sauce and toss to coat. Serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 4


Amount Per Serving

Calories 200 Calories from Fat 46
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 225mg 75%
Sodium 499mg 21%
Total Carbohydrates 12g 4%
    Dietary Fiber 3g 13%
    Sugars 6g  
Protein 26g  
Vitamin A 16% Vitamin C 49%
Calcium 11% Iron 20%
Vitamin K 31 mcg Potassium 301 mg
Magnesium 61 mg