The New Healthy…Shrimp Creole

What’s the New Healthy? It’s not a diet! It’s a way of life…and Wow is it delicious. To start the New Year off right with some New Healthy, here’s my quick and easy Shrimp Creole Recipe.

It’s time to take our food intake seriously by eating delicious beautiful and healthy food and by being conscious to what we’re putting in our mouths! We’ve all heard the saying, “You are what you eat,” and it is so true.  It’s taken me years to come to the fact that being in shape and feeling great is 20% in the gym and 80% in the kitchen! That’s not easy information for me to swallow because I have the gym on lock but am constantly working on my healthy food regime. It’s been my life journey and one that has developed into my food journals at Ali in the Valley. Tasty food that’s also healthy and perfecting and tweaking as I go. This year, let’s turn it up here at Ali in the Valley by committing to eating more organic, farm-to-table, leafy, hearty greens, heritage-breed meats and really knowing where our food supply comes from.

Let’s get started for 2014 with hearty and healthy Shrimp Creole!

Happy New Year!

Ali in the Valley



Shrimp Creole



  1. 2 tablespoons of olive oil

  2. 2 cups chopped onions

  3. 1 cup chopped green bell peppers

  4. 1 cup chopped celery

  5. Salt and cayenne

  6. 2 bay leaves

  7. 2 pounds peeled (seeded and chopped tomatoes)

  8. 1 tablespoon chopped garlic

  9. Dash of Worcestershire Sauce

  10. Dash of hot sauce

  11. 2 tablespoons all-purpose flour

  12. 1 cup water

  13. 2 1/2 pounds of large shrimp (peeled, tail-off, and deveined)

  14. Bayou Blast (recipe follows)

  15. 1/2 cup chopped green onions

  16. 2 tablespoons chopped parsley

  17. 4 cups cooked long-grain brown rice

  18. Bayou Blast Seasoning:

  19. 2 1/2 tablespoons paprika

  20. 2 tablespoons salt

  21. 2 tablespoons garlic powder

  22. 1 tablespoon black pepper

  23. 1 tablespoon onion powder

  24. 1 tablespoon cayenne pepper

  25. 1 tablespoon dried oregano

  26. 1 tablespoon dried thyme

  27. Combine all ingredients thoroughly.


  1. In a large saucepan (one gallon), over medium heat, add olive oil. Add the onions, peppers, and celery to the pan. Season the vegetables with salt and cayenne. Saute the vegetables until they are wilted, about 6 to 8 minutes.

  2. Stir in the bay leaves, tomatoes, and garlic. Season with salt and cayenne. Bring the mixture up to a boil and reduce to a simmer for about 15 minutes. If the mixture becomes too dry add some water. Season the mixture with the Worcestershire Sauce and hot sauce.

  3. Whisk the flour and water together. Add the flour mixture to the tomato mixture and continue to cook for 4 to 6 minutes. Season the shrimp with Essence. Add the shrimp to the mixture and continue to cook for about 4 to 6 minutes or until the shrimp turn pink and curl up. Stir in the green onions and parsley.

  4. Check the seasoning and add more salt and cayenne if needed. Serve the Shrimp Creole spooned over the rice.

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