Roasted Red Pepper Quoina With Shrimp and Green Beans, Topped with Baked Cajun Flounder

You know when you look in your fridge and see nothing to eat? Well I’ve taken that feeling and turned it into a challenge! So often I eat the same things so I’m working to expand my choices and my palate and get more creative with things I purchase regularly! Today that creativity turned into Roasted Red Pepper Quoina with Shrimp and Green Beans, Topped with Flounder!

Roasted Red Pepper Quoina


  • 1 Cup Quoina
  • 1 Cup Fresh or Frozen Green Beans
  • 8 0z Shrimp
  • 8 oz Flounder
  • 1/2 Chopped Red Pepper
  • Coconut Oil or Spray
  • Cajun Seasoning


  1. Preheat Oven to 350 degrees.
  2. On a separate pan bake Flounder topped with cajun seasoning till white and flakey. Roast chopped red pepper till edges brown.
  3. Boil 1 cup of water and cup quoina. (Till pot whistles, if using waterless cookwear.)
  4. Then add detailed shrimp, roated red peppers, and green beans to quoina. (and replace the lid till whistle sounds, then close value and let sit.)
  5. Once the shrimp and flounder are fully cooked, serve quoina mixture on the bottom, flounder on top!


When it Comes To Your Nutrition, Pointing The Finger Will Get You No Where!

Why take responsibility for your health when you can put the blame on something else? In today’s society, it’s so common to point the responsibility on outside factors instead of holding your own choices responsible. The following is a list of common sources that are blamed for you inability to lose weight, followed by an explanation and an opportunity to change your thinking about the topics and instead hold yourself accountable for your health.


Maybe you’ve read The Wheat Belly, maybe you haven’t. I won’t discredit that the book is full of many great educational points but it is missing the point of positive proactive health. Instead of pointing the finger at wheat/gluten, take responsibility for what you choose to consume. Wheat/gluten does not make you fat, eating more carbs than your body can use as energy will make you store any excess nutrients as fat. When given the option, choose to consume carbs from a variety of sources including wheat/gluten, as long as the energy to consume through food correlates with the energy you expend throughout your day.

The Whole 30/ 28 Day Fix/ Or any short timeframed challenge

So you’ve done or heard of someone who’s done The Whole 30/28 day fix/or any other trendy cleanse and they lost a ton of weight! That’s awesome! Do you want to know the magic secret? Instead of choosing high calorie/ low nutrient foods, they choose low-calorie/ high nutrient foods. That’s it, plain and simple, they over fixed their diet. Soon after the 30 days, they go back to the poor quality foods and gain all the weight back. Again, it’s all about your choices. If you choose to make a “quick fix”, expect to have your “quick results” to disappear soon after. If you’re considering a quick fix, take a lifestyle change into consideration. Choose high quality foods to fill the majority of your diet and add in a few extra things to match your energy output.

Clean Eating/Paleo

“Do you wash your food before you eat it? Because unless your eating clean, Paleo food you’re going to get fat.” This over-hyped, nutrition concept has become mainstream with the past year. There is absolutely nothing wrong with eating clean or Paleo, but it lacks the individualization of portion sizes. Eating clean or Paleo only works when eating in correlation to your energy needs. It’s not the food themselves that are to blame for your weight gain or inability to lose weight, it’s the amount consumed. As long as you match you caloric intake with your caloric expenditure, there’s no reason to rule out any foods or food groups.

Red Meat

Red meat may be high in fat and cholesterol, but eating it does not make you fat and have high cholesterol. Does eating a Cheeto turn you into a Cheeto? No. Blaming foods is ridiculous, especially when you have the choice to control your consumption. Red meat is fine in moderation because your body does not need much fat or cholesterol regardless of what food in comes from. Red meat is not at fault for your excess body weight or high cholesterol. When planning out your meals be aware of all the foods you consume that contain fat and cholesterol and match them to your individual bodies’ needs.

Low Fat/Low Carb

Tracking carbs and fat is great! Everyone should have carb, fat, and protein goals daily! Depleting one macronutrient to an extremely low-level of intake may have some positive results but unfortunately they will be short-lived. As soon as the depleted nutrients are consumed again, the body will again store them as fat if they are over consumed. Fat and carbs are not to blame, consuming them in a disproportion to your bodies’ needs will cause any excess nutrients to be stored as fat. Plan your macronutrient intake to directly relate to your bodies needs.


Refusing the body of the nutrients it needs maybe help you to empty your stomach and deplete water stores in your body but beyond that, fasting has minimal health benefits. Your body needs regular feedings to stabilize your insulin levels and keep your metabolism working. The longer you restrict your food intake, the longer your stall your metabolism. Beyond religious or doctor recommended fasting, there is no need for it. Instead choose to fuel your body appropriately to keep your blood sugar stable and metabolism working and optimal levels.


Being overweight does not run in your genetics nor does having a low metabolism. You have the choice in life to either go down the path of least resistance or chose to be proactive about your health. You are never predisposed to being over weight and out of shape, your choices and lack of action send you down the same path that your genetically related family went down. Use your voice, take action, and don’t hide behind other people who have made poor choices.

Cutting out foods or food groups, labeling foods as good or bad, and depriving yourself of variety are all extreme choices when it comes to changing your nutritional intake. Make the choice to fuel your body according to your caloric needs and let the rest be soft guidelines instead of rules or restrictions.

High Protein, Low Carb & Low Fat Foods

Eating an effective amount of protein while staying within your allocated carbohydrates and fat for the day is extremely tricky. My best advice is to plan your meals around a high protein source and add carbs once your protein source is set. The following are the best high protein-low carb/low-fat protein sources:


  • Hamburger patty 95% lean ground beef, 6oz = 36 grams of protein, 0 grams of carbs, and 8 grams of fat


  • Chicken breast 6oz = 54 grams of protein, 0 grams of carbs, 6 grams of fat


  • Tilapia 6oz = 42 grams of protein, 0 grams of carbs, 6 grams of fat
  • Salmon 3oz = 19 grams of protein, 0 rams of carbs, 10 grams of fat
  • Cod 6oz = 30 grams of protein, 0 grams of carbs, 6 grams od fat
  • Canned Tuna(in water) 6oz = 44 grams of protein, 0 grams of carbs, 6 grams of fat


  • Lean Pork chop/loin 6oz= 42 grams of protein, 0 grams of carbs, 6 grams of fat


  • Egg, whole = 6 grams of protein, 0 grams of carbs, 5 grams of fat
  • Egg, white only = 4 grams of protein, 0 grams of carbs, 0 grams of fat
  • Skim Milk, per oz = 1 gram of protein, 1 gram of carbs, o grams of fat
  • Low Fat Cottage cheese, 1 cup = 28 grams of protein, 6 grams of carbs, 2 grams of fat
  • Greek Yogurt, 1 cup = 20 grams of protein, 6 grams of carbs, 8 grams of fat
  • Soft cheeses (Mozzarella, Brie, Feta ) ┬áper oz = 5 grams of protein, 0 grams of carbs, 6 grams of fat
  • Medium cheeses (Cheddar, Swiss) per oz = 7 grams of protein, 0 grams of carbs, 9 grams of fat
  • Hard cheeses (Parmesan) = per oz 10 grams of protein, 1 gram of carbs, 7 grams of fat

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.