Fresh Summer Meals

By: Jacqueline Gomes, RDN, MBA

As we get closer to warmer, more enjoyable weather, you may be craving fresher ingredients that are in line with your health and wellness goals. Choosing high protein foods is a great way to control hunger and feel more satisfied. Shrimp is a low fat, high protein food that has a lot of versatility in the kitchen.

  • Low in calories, shrimp provides 84 calories in a 3-ounce serving and a whopping 18g protein!
  • Foods rich in protein can help keep you fuller for longer periods of time.
  • Shrimp is also a good source of omega-6 and omega-3 fatty acids, which may have a variety of health benefits.


Eat Well Tip:

A study published in the American Journal of Nutrition** found that adults who ate 300 grams of shrimp daily increased their “good” HDL cholesterol levels by 12% and decreased their triglycerides by 13%. Both of these are important factors in reducing the risk of heart disease.

**Am J Clin Nutr 1996 Nov.


Crab & Shrimp Cocktail

Crab and shrimp cocktail in a glass on the table

Prep: 10 minutes

Makes: 6 Servings


  • ½ lb Frozen Greenway cooked shrimp, (thawed & cut into thirds)
  • ¾ lb. lumb crab meat (may replace with shrimp if desired)
  • ¾ cup fresh corn*
  • ¼ cup minced red onion
  • 1 jalapeno, seeded, minced
  • 1 lemon zested and juiced
  • ¼ cup olive oil
  • 1 tsp old bay seasoning
  • ¼ cup chopped cilantro
  • ¼ tsp Salt
  • Freshly ground pepper to taste



  1. Combine all ingredients in a large bowl. Portion out into serving glasses. Serve chilled.

*if using frozen corn, thaw before using.


Nutrition Information:

158 Calories; 5g Carbohydrate; 10g Fat; 14g protein; 605mg sodium; 0g fiber

Recipe by: Jacqueline Gomes, RDN, MBA