Dr. Monica Bravo

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Paleo Reverses the Aging Process

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Today’s post is from Robert Louque, from New Orleans. We got in contact from a Facebook group called NOLA Paleo. 

My Paleo journey is not anything glamorous and did not involve any serious medical conditions.  It was sparked by photographs friends posted on Facebook during Mardi Gras this year.    I knew I was gaining weight but those photographs painted a complete picture and I could no longer deny that I had quite the gut.

I first heard about the Paleo Diet one of my law professors at a CLE late last year.  At that time, the Paleo lifestyle made a lot of sense but it did not seem realistic for a busy attorney juggling a full time private practice on top of a part time position with the Public Defender’s office in Jefferson Parish.  After seeing those Mardi Gras photographs, I started doing a little more research and came across one of Robb Wolf’s post about the 30 day challenge to change to a Paleo lifestyle.   That day I packed almost everything in my cabinets in Rubbermaid containers to be donated to family members and I jumped right into a Paleo lifestyle.   I have never been one to ease into anything and Paleo was not going to be any different.     That was in March and I have not looked back since that time.  

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Cast Iron Black Drum Recipe

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black drum recipe

In Louisiana we are fortunate to have an abundance of fresh seafood.  The small seafood markets are a blessing and offer an opportunity to score the freshest seafood available.  For us Big Easy folks, seafood should be a staple in our diets, particularly local seafood.  Black Drum is a relative of the redfish and unlike its cousin, made famous blackened by Chef Paul Prodhomme, it is readily available.  The great thing about fresh drum fish is that you really don’t need to get too creative! My cooking preference is a cast iron skillet over a medium to high heat. I utilized raw pasture butter that I scored and imported from the Seaside Farmer’s Market on a recent trip to Florida.  

Why is it important to eat fresh fish? 

  • They contain omega 3 fatty acids, DHA and EPA
  • They are a great source of Vitamin D, selenium and iron

Note: Although a few of my recipes may seem very simple, I think its very important to teach/know the basics. Most college kids do not know how to grill a simple fish or roast some veggies. This is one of the most important steps in starting your new healthier lifestyle. If you can cook healthy food, you can eat healthy food! 

Cast Iron Black Drum
Fresh Louisiana Black Drum Fish cooked in a cast iron skillet
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Ingredients
  1. Black Puppy Drum Fish
  2. Olive Oil
  3. Pasture Butter
  4. Lemon
  5. Seasoning
Instructions
  1. Season both sides of the black drum filets. I used Chef Paul's Seafood Magic.
  2. Place your cast iron skillet on a medium to high heat, coating the bottom with olive oil and two tablespoons of butter.
  3. Place the drum in the skillet. Cook for 5 minutes and flip. I squeeze lemon over the fish at this point.
  4. Cook for another 5 minutes and flip again. Squeeze more lemon.
  5. Cooking time is really contingent upon the thickness of the filets. Experience will be your guide. If need be take your metal spatula and cut into part of the filet to see if it is done.
Notes
  1. Optional topping of shrimp, crabmeat, shallots and mushroom knock this dish out of the park, but remember the fish will speak for itself. I will wager Black Drum will become your favorite fish!
Dr. Monica Bravo https://drmonicabravo.com/

Paleo Shrimp Creole

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paleo shrimp creole

Crawfish stock from the weekend family boil

Are you looking for a Paleo shrimp creole recipe? Here’s a delicious one. 

And… it’s another New Orleans themed post for Bravo for Paleo. We can’t help but love crawfish. But this is shrimp creole right? Yes it is, but my grandmother Mere and my great-grandmother always said crawfish stock packs more flavor than shrimp. So we took the unsucked heads, onions, lemon, and made a stock all day. (The stock is what makes a good NOLA meal) Then we followed a Shrimp Creole recipe from my Rouses everyday Magazine, which was surprisingly Paleo already. This dinner had wonderful flavor, and the experience was great as well. 

paleo shrimp creole

Becnel’s Creole Tomatoes

The best way to make a meal taste amazing is with local ingredients. These local Creole tomatoes, the Louisiana shrimp and crawfish really made all the difference. It’s important to buy local and organic because of the higher nutrient level, and your taste buds will thank you. 

So enough chatting, here was the final outcome. 

Paleo Shrimp Creole with Riced Cauliflower

Paleo Shrimp Creole with Riced Cauliflower

Serve with riced cauliflower, or faux-tatoes. 

Paleo Shrimp Creole
Serves 6
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Ingredients
  1. 4-5 large tomatoes
  2. 2 Tablespoons butter (preferably pastured)
  3. 1 stalk celery, chopped
  4. 1 cup diced green bell pepper
  5. 1 1/2 cups Vidalia onion (or yellow)
  6. 1/4 cup tomato paste (look for low sugar content, no added sugar)
  7. 1 bay leaf
  8. 3 cups crawfish/shrimp stock
  9. 4 lbs. of 21-25 wild-caught Louisiana shrimp
  10. 1 head of cauliflower
Instructions
  1. Bring 1 quart of water to boil in a medium saucepan. Blanch the tomatoes in the water about 1 minute, just until the skin breaks. Remove the tomatoes from the water and pull off the skin (see picture). Seed and dice the tomatoes then set them aside.
  2. Melt the butter in a large pot over high heat. Add the celery, bell pepper, onion, and tomato and saute for 7-10 minutes until the tomato is nearly dissolved and the vegetables begin to caramelize. Reduce the heat to medium and add the tomato paste, bay leaf, and spices if using shrimp stock. Allow the mixture to simmer for an additional 3-4 minutes until the vegetables are a rich caramel color. Add the stock and reduce the mixture at a low rolling boil over medium heat for 25 minutes. Add the shrimp and simmer for an additional 10 minutes until the shrimp are pinked and cooked through. Serve with Riced Cauliflower.
To make Riced Cauliflower
  1. Chop up raw cauliflower; break florets into somewhat even pieces.
  2. Add to food processor and pulse until rice-like consistency. It is important not to over pulse or you may puree it.
  3. Take riced raw cauliflower and you can either microwave for 10 minutes OR cook in coconut or olive oil in a pan.
Notes
  1. We used crawfish stock which is full of flavor. If using another type of stock you can add 1/2 teaspoon cayenne pepper, 1 teaspoon paprika, sea salt and pepper.
Adapted from my Rouses everyday Magazine
Adapted from my Rouses everyday Magazine
Dr. Monica Bravo https://drmonicabravo.com/