Quick And Easy Shrimp And Artichoke Salad With Black Olives, Avocado And Fresh Basil

A Quick and Easy Seafood Salad

I made this salad for the seafood lovers at our annual family summer solstice party. It's quick and easy and the shrimp, marinated artichoke hearts, avocado and olives blend together perfectly. It is tossed in the marinade of the artichoke hearts and mixed together with fresh basil. What can be more simple?

Shrimp - Low in Saturated Fat

Shrimp are a good source of protein while being low in calories and saturated fat. They are also an excellent source of the important trace mineral selenium. Since raw food vegan diets are missing vitamins D and B12 as well as the important EPA and DHA omega 3 fatty acids, shrimp are a good occasional diversion in order to obtain these critical nutrients. They are also a good source of iron, phosphorus, niacin and zinc.

Seafood also is a good source of iodine which the body needs for the production of thyroid hormone. Because the consumption of iodized salt is down, there has been a dramatic decline in iodine consumption over the past few decades. Besides thyroid problems, iodine deficiency can lead to birth defects.

***

Shrimp and Artichoke Salad

[serves 6, as a side dish]

1 pound frozen (or fresh) peeled and cleaned raw shrimp

2 cloves garlic

1 tablespoon extra virgin olive oil

several pinches of salt and black or cayenne pepper

One 15 oz can pitted black olives, drained (net weight 6 oz)

One 15 oz jar marinated artichoke hearts

1 medium avocado (ripe but firm), cut into chunks

2 packed tablespoons fresh basil, thinly sliced, plus some for garnish

3 to 4 tablespoons of marinade from the artichoke hearts

Defrost the shrimp according to package instructions. Rinse shrimp and drain well. Remove tails if they are still on the shrimp. In a small fry pan, heat olive oil and sauté garlic for a minute or two. Add shrimp to the pan and top with several pinches of salt and pepper. Cook until pink, stirring frequently. This will only take 3 to 5 minutes. Do not over cook. Remove from heat and let cool a bit.

Drain artichoke hearts saving the marinade. If the artichoke hearts are large, slice them in half. Place sliced artichoke hearts in a bowl, add the drained black olives, shrimp, avocado, fresh basil and 3 to 4 tablespoons of reserved marinade. Gently toss until combined. Adjust seasoning for salt. Top with more fresh basil and freshly ground black pepper and serve.

Per serving: 180 calories, 11.3 g fat, 0.8 g saturated fat, 100 mg cholesterol, 12.7 g protein, 9.3 g protein, 4.2 g fiber and 322 mg omega 3 fatty acid.

Shrimp and Mango Stir Fry with Garden Green Beans and Red Peppers

It's Harvest Time for Green Beans and Red Peppers

My second crop of green beans are coming in and the bell peppers are turning red. It's time for a stir fry! I have a non-stick electric wok which makes it quick and easy to prepare a low calorie dinner with my garden veggies and some fresh shrimp. Stir fries can be served on top of brown rice.

Shrimp

Although shrimp are high in cholesterol (166 mg in a 3 oz serving), they are very low in saturated fat. A three ounce serving has only 84 calories and less than a gram of fat. Although many avoid shrimp because they fear a negative impact on their blood cholesterol levels, research investigating blood cholesterol levels and shrimp consumption does not justify this. Shrimp are a good source of niacin (2.2mg per 3 oz serving), iron (2.6 mg), phosphorus (116 mg) and zinc (1.3mg). They are a very good source of protein (17.8 g per 3 oz serving), vitamin B12 (1.3 mg), vitamin D (121.8 IU) and selenium (33.7 mcg). They are very low in mercury and contain 295 mg of omega 3 fatty acid, 268 mg of which are the beneficial EPA and DHA.

***

Shrimp and Mango Stir Fry [serves 4]

For the shrimp

1 lb medium shrimp in shells, cleaned and deveined

1 large clove garlic, minced

1 teaspoon olive oil

2 teaspoons soy sauce

dash cayenne

For the stir fry

1 tablespoon olive oil

1 large clove garlic, minced

1 tablespoon fresh ginger, grated

1 small onion, thinly sliced

24 young, tender green beans*

1 large red bell pepper, cut in thin strips

4 cups green cabbage, thinly sliced

2 tablespoons Nama Shoyu soy sauce

1 1/2 cups mango, diced

Black pepper to taste

Serve on brown rice

2 cups cooked brown rice

* If the green beans are not young and tender, steam for 5 minutes before adding to stir fry.

Prepare brown rice according to directions. This will take around an hour in a sauce pan and almost 2 hours in some rice cookers so start this well in advance of making the stir fry.

Place the cleaned shrimp in a small bowl with 1 clove of minced garlic, 1 teaspoon of olive oil, 2 teaspoons of soy sauce and cayenne pepper to taste. Set aside and marinate briefly while you are preparing the vegetables and the mango. About 15 minutes before the rice is cooked, heat the wok and stir fry the shrimp and their marinade until they begin to turn pink, around 2 minutes. Remove shrimp from the wok and set aside. Heat the rest of the olive oil in the wok and briefly stir fry the onions, garlic and ginger (about 30 seconds or until fragrant). Add the green beans, bell pepper,cabbage and the soy sauce and cook for about 8 to 10 minutes until the veggies are crisp tender, stirring often. Add the mango and cook until heated. Return shrimp to the wok to heat, mixing thoroughly. Season with black pepper to taste and serve over brown rice.

Per serving (without rice): 224.8 calories, 5.8 g fat, .8 g saturated fat, 166 mg cholesterol, 21.2 g protein, 23.2 g carbohydrates, 5.3 g fiber, 376 mg omega 3 and 516 mg omega 6 fatty acids.

Per serving (with 1/2 cup cooked brown rice): 332.8 calories, 6.8 g fat, .8 g saturated fat, 166 mg cholesterol, 23.7 g protein, 45.7 g carbohydrates, 7.3 g fiber, 390 mg omega 3 and 818 mg omega 6 fatty acids.