Shepard enjoys healthy cooking

Mackenzie Shepard taught herself to cook during the COVID-19 pandemic, experimenting with low-carb, high-protein recipes after digestive issues prompted her to modify her diet.

“I started trying healthier options and found a love for it,” Shepard said. “I began OT school in 2020 and had to learn to meal prep to control what I ate.”

She is married to Alex Shepard and works as an occupational therapist at Performance Therapy in Philadelphia and at Baptist Medical Center-Leake in Carthage. The couple attends First Baptist Church.

In 2023, Shepard was diagnosed with ulcerative colitis, which further expanded her cooking options as dining out became more difficult.

Shepard frequently prepares meals centered around grains and lean proteins like turkey or chicken, avoiding red meat. She often finds recipe inspiration on Pinterest, Facebook, and Instagram.

“I take those recipes and make them my own,” Shepard said. “I also make my own cashew and almond butter with no added ingredients that I have sold recently.”

Her favorite dish to prepare is a stir-fry bowl, where she rotates proteins such as chicken, shrimp, salmon, tuna, or other types of fish. She also enjoys making chicken Alfredo with spaghetti squash, which yields multiple servings.

Shepard loves desserts as well and often whips up high-protein sweet treats—her husband especially enjoys her protein balls.

For family gatherings and holidays, she’s known for her fresh, chunky guacamole—a favorite among her relatives and in-laws. She’s also brought it to a small group at church.

Shepard said she cherishes any opportunity to get in the kitchen to bake or try a new protein dessert. Recently, she’s even taken a few macaron baking classes.

“Cooking is a stress relief and therapeutic for me,” she said. “It’s my time to myself.”

Beyond the kitchen, Shepard enjoys doing CrossFit exercises, taking walks, boating in the summer, and traveling.

HEALTHY FISH STIR FRY BOWL

1 cup dry quinoa

2 bags cauliflower rice

1 pkg. mushrooms

3-4 large carrots or ½ bag baby carrots

2-3 broccoli crowns

1-2 tsp. ginger (to taste) for salmon tilapia

½ tbsp. garlic powder for salmon tilapia

Everything But Bagel Seasoning for tuna

Low sodium soy sauce or coconut aminos

G Hughes sugar free teriyaki or stir fry sauce

Fish of choice (salmon, Ahi tuna, tilapia, etc.)

For salmon or tilapia: preheat oven to 400° F. Line baking sheet with foil. Place fish on sheet and sprinkle ginger and garlic powder on fish. Mix soy sauce and teriyaki sauce in small bowl. Brush mixture on fish. Bake for 12-15 mins until flaky.

For Ahi Tuna: pat tuna steaks dry and place on a plate. Mix soy sauce and teriyaki sauce and marinate tuna steaks. Pour Everything But Bagel Seasoning on a plate. Dip tuna into seasoning covering all sides.

Heat in a skillet on medium high heat. Once hot, sear tuna 1 to 1 ½ minutes on each side based on how rare you want it.

For base of the bowl: cook quinoa according to package. Microwave cauliflower rice. Cut vegetables and add garlic powder and ginger to taste. Drizzle soy sauce on top and mix.

Place vegetables in oven with fish or add all to air fryer for 12-15 mins. Mix quinoa and cauliflower rice together with more soy sauce and add veggies. Place fish on top and drizzle sugar free teriyaki and stir sauce on top of dish.

CHICKEN ALFREDO SPAGHETTI SQUASH

Noodles:

1 spaghetti squash

For high protein option: use organic millet and brown rice Ramen noodles

For low carb option: use Hearts of Palm or Miracle noodles

3-4 chicken breasts (use Angler pre-cooked chicken meats or rotisserie chicken)

1 onion

1 bag spinach

1 pack sliced mushrooms

Italian seasoning

2 tbsp. olive oil

1 tsp of salt

For sauce:

1 cup cottage cheese

½ cup grated parmesan cheese

1-2 tbsp. garlic powder

1-2 tbsp. Italian seasoning

Preheat oven to 450° F. Prepare a baking sheet with parchment paper. Pierce squash with fork all around and microwave for 2-3 mins to soften to cut.

Cut squash in half (lengthwise) and scoop out seeds with spoon. Brush cut sides with olive oil and sprinkle salt. Place cut side down and bake for 35-40 mins.

Cook chicken as desired (if needed at this time). Dice onion. Sauté onions, mushrooms, and spinach. Prep sauce. Place all ingredients into a blender.

Remove spaghetti squash and use fork to shred flesh into strands for noodles. Place both noodles, chicken, vegetables, and sauce into a large skillet and mix over low heat.

EGG BITES

6 eggs

Egg white carton

1 spoonful cottage cheese

Garlic powder and Italian seasoning to taste

½ onion (chopped)

½ pepper (chopped)

Meat of choice (turkey, peperoni slices, turkey/chicken sausage, or bacon/sausage)

Add ins: spinach, mushrooms, tomatoes, goat cheese

Preheat oven to 375° F and grease muffin tin. Mix 6 eggs together and add seasoning. Pour mix evenly among 12 muffin cups.

Sprinkle onion, peppers, and other desired meats and vegetables noted above. Add spoonful of cottage cheese. Fill cups to brim with egg whites. Bake for 22-25 mins.