3 Mardis Gras Recipes, Made Healthier Take it from an RDN, you can celebrate Fat Tuesday and the flavors of New Orleans without sacrificing nutrition goals. For as long as I can remember, I have dreamt of visiting New Orleans. The people, the culture, the traditions, and especially the food are just things that I need to experience in person at least once in my life. I imagine visiting during crawdad season, enjoying the rich flavors of Cajun and Creole food, and starting my mornings with chicory coffee and beignets at Café du Monde. From the lively ambience of the French Quarter to the soulful tunes emanating from jazz clubs, every aspect of New Orleans is calling to me. A few years ago, I had actually planned to attend the Food and Nutrition Conference and Expo (the largest national conference in the United States for nutrition experts) because it was in New Orleans. Unfortunately, the conference was scheduled for October 2021 — during the height of the pandemic — and the in-person event was canceled. As a result, my dreams of visiting New Orleans were dashed, at least for the time being. Luckily, I love cooking and have always looked at creating new recipes as an amazing way to travel through space and time. For example, I am borderline obsessed with trying historical recipes from fifty or more years ago. In the same way, I love trying new recipes from all over the world as a way to both expand my knowledge of worldwide cuisine and allow my taste buds to travel even when I can’t. And, as an added benefit, I also take this opportunity to make the recipes a little healthier than the classic version. For example, I use extra-virgin olive oil in place of butter and brown rice instead of white. This way I can enjoy these dishes even more often! For now, my dreams of listening to jazz and seeing an authentic Mardi Gras parade may be postponed, but that doesn’t mean I can’t enjoy some of the flavors that I crave while I wait! Here are three of my favorite New Orleans–inspired recipes to help you celebrate Mardi Gras this year. Important: The views and opinions expressed in this article are those of the author and not Everyday Health. Air-Fryer Beignets Traditional beignets are square-shaped, deep-fried dough, heavily topped with powdered sugar. These light and sweet doughnuts are delicious, but are also high in calories and fat, per USDA data. In contrast, these sweet treats are cooked in the air-fryer, making them lower in calories and saturated fat than their traditional counterparts. SERVES 12 CALORIES PER SERVING 189 PREP TIME 10 min COOK TIME 6 min TOTAL TIME 2 hr 16 min Ingredients Directions In a small bowl, whisk together ¾ cup warm (but not hot) water, sugar, and yeast. Set aside until the mixture becomes foamy, about 5 minutes. Add salt, egg, and milk. Gradually add the flour and mix to combine. Knead by hand or using the dough hook of a stand mixture until a smooth ball is formed, about 5 to 10 minutes. Place dough in a lightly oiled bowl, cover, and allow to rise at least until doubled, about 2 hours. Gently punch down the dough and roll it into a ½ inch-thick rectangle. Cut into 48 small, even squares. Preheat airfryer to 350 degrees F. Lightly brush each beignet with oil and cook until golden brown, about 6 to 7 minutes. Dust with powdered sugar before serving. Nutrition Facts Amount per serving Serving size4 beignets calories 189 total fat 6g saturated fat 0.9g protein 5g carbohydrates 30g fiber 2.3g sugar 7g added sugar 7.4g sodium 57mg Chicory Coffee Chicory was once known as “poor man’s coffee” because it was used as an affordable coffee replacement in order to cut back on food costs, notes Authentic Wisconsin. While the leaves of chicory are edible, the coffee substitute is made from the root. Chicory continues to be popular among those who are unable to drink regular coffee or are looking to cut back on caffeine. As past research notes, chicory is a source of inulin, a type of prebiotic fiber, which has been linked to improved gut health. SERVES 1 CALORIES PER SERVING 23 PREP TIME 2 min COOK TIME 5 min TOTAL TIME 7 min Ingredients Directions Bring 1 ½ cups of water to a boil. Place chicory granules in a tea strainer and pour boiling water over them. Allow chicory to steep for 5 minutes, then remove granules. Stir in maple syrup, cinnamon, and milk, if using. Nutrition Facts Amount per serving Serving size1 ½ cups calories 23 total fat 0g saturated fat 0g protein 0g carbohydrates 5g fiber 0.4g sugar 4g added sugar 4g sodium 8mg Tips Chicory can cause uterine contractions and should be avoided if pregnant. If you can’t find chicory at your local grocer, it is readily available from online retailers. Cajun Red Beans and Rice Red beans and rice is a traditional Cajun dish that combines spicy andouille sausage and beans over white rice. This version uses andouille-style chicken sausage and brown rice for more fiber and less saturated fat. This dish is a delicious way to use less meat, cut your grocery bill, and incorporate more legumes into your diet without foregoing meat all together. Plus, you’ll get a super boost of gut-friendly fiber from the beans! SERVES 4 CALORIES PER SERVING 364 PREP TIME 5 min COOK TIME 14 min TOTAL TIME 19 min Ingredients Directions Place a nonstick skillet over high heat and add olive oil, onion, and celery (if using). Cook, stirring frequently, until onions are translucent, about 7 minutes. Add sausage, beans, 1 cup water, and cajun seasoning. Stir to mix thoroughly, and continue to cook until beans have softened, about 7 more minutes. Serve over rice and garnish with parsley, if desired. Nutrition Facts Amount per serving Serving size1 ½ cups
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