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.
1
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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.
contains Eggs, Dairy, Wheat
5.0 out of 4 reviews
SERVES
12
CALORIES PER SERVING
189
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
6 min
TOTAL TIME
2 hr 16 min
Ingredients
3 tbsp granulated sugar
1 tbsp dry active yeast
½ tsp kosher salt
1 large egg, lightly beaten
½ cup low-fat (1 percent) milk
1 ½ cups all-purpose flour
1 ½ cups whole-wheat flour
¼ cup vegetable oil
⅓ cup powdered sugar
Directions
1 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.
2 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.
3 Gently punch down the dough and roll it into a ½ inch-thick rectangle. Cut into 48 small, even squares.
4 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
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2
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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.
5.0 out of 2 reviews
SERVES
1
CALORIES PER SERVING
23
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
2 min
COOK TIME
5 min
TOTAL TIME
7 min
Ingredients
1 tbsp chicory root granules
1 tsp pure maple syrup
¼ tsp ground cinnamon
½ cup unsweetened milk of your choice, heated (optional)
Directions
1 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.
2 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
TAGS:
Diabetes-Friendly, Heart-Healthy, Gluten-Free, Vegetarian, Vegan, Low-Sodium, Low-Calorie, Low-Fat, Quick & Easy, Beverage
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3
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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!
4.5 out of 23 reviews
SERVES
4
CALORIES PER SERVING
364
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
14 min
TOTAL TIME
19 min
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, diced
1 rib celery, sliced (optional)
3 links andouille chicken sausage, sliced
1 15.5-oz can small red beans, drained and rinsed
1 tsp cajun seasoning blend
2 cups cooked rice, preferably brown
Fresh parsley, for garnish (optional)
Directions
1 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.
2 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
calories
364
total fat
12g
saturated fat
2.2g
protein
20g
carbohydrates
43g
fiber
5.9g
sugar
2.2g
added sugar
0g
sodium
791mg
TAGS:
Gluten-free, High-Fiber, Quick & Easy, Dinner
