How to eat healthy for July 4th?
Ever notice that all of these
summer holidays (Memorial Day, July 4th and Labor Day) are really
big eating fests –starting with an abundance of chips, burgers, hot dogs,
potato salad, coleslaw, brownies, pies and ice cream.
Now I don’t mean to rain on
anyone’s holiday parade- I love a good party with family and friends and
decorations and I am the first to serve the above mentioned dishes.
But, I would like to offer a few healthy tips so that you don’t undo all the good hard work that you have started this summer season!
Tips:
#1) Change up your hamburgers. Do not buy the pre-made burgers that are not so good. Make your
own! This way you can control the size of the burger and the quality of the
ground beef. You can also experiment with ground turkey or chicken as your
burger. For the vegetarian, try homemade veggie burgers or grilling portabella
mushrooms and stacking some of your favorite grilled veggies to make a meatless
burger!
#2) Buy
smaller hot dogs. There are a bunch of lower
calorie hot dogs in the supermarket that are tasty and will hit that “dog”
button. Hebrew National has come out with a 97% Fat Free Frank. Don’t be afraid
to load your dog with mustard and sauerkraut, and pickle relish!
#3) Try baked or reduced
fat potato chips. I think that it is hard to tell the difference between
baked chips and the traditional fried chip. Baked chips use less oil and the
potato taste is exceptional. When making potato salad, try using either a
lowfat mayo or a touch of olive oil and fresh herbs for a healthier
alternative. If you don’t like potato salad you can also bake sweet potatoes
and serve as your dish.
#4) Serve a lot of salad!
Watermelon, cherries, grapes, tomatoes, etc. And grill your veggies! This is
the season of fresh produce for less money so take advantage of it. For
example, you don’t have to do ANYTHING to cherry tomatoes to enjoy them.
#5) Use fruit for your
dessert. Grill fruit – peaches, nectarines and watermelon come out great!
You can also make a healthier strawberry shortcake or just serve a bowl of
fresh fruit salad for a lighter dessert than ice cream.
And last but not least, watch your portions! Don’t fill your
plate too high or go back for seconds. One trick that I use is I try to use a
small salad plate. This helps control the amount of food you take.
And most importantly, enjoy
the company you are with! I believe that is what should feed you during these
holiday parties!
How do you like to spend
your summer holidays? I would love to hear from you!
Strawberry Shortcake
1 1/3 cups whole wheat flour
1 teaspoon baking powder
2 eggs
1/2 cup honey
1/3 cup oil
1 teaspoon vanilla extract
1/2 cup milk
4-5 cups of fresh, sliced strawberries
Whipped cream (fresh cream whipped to form soft peaks, with a bit of stevia added for sweetness)
Mix together flour and baking powder. Add in eggs, honey, oil, vanilla and milk. Stir well (or mix well with hand mixer). Pour into a well buttered 8×8 inch baking pan. Bake at 350° for 20-25 minutes.
Allow cake to cool completely. Top with fresh strawberries and whipped cream.
Grilled Portobello Mushroom Burger
Ingredients:
- 4 portobello mushroom caps
- 2 tbsp balsamic vinegar
- 1 tbsp low sodium soy sauce
- 1 tablespoons olive oil
- 1 tbsp chopped rosemary
- 1-1/2 tsp steak seasoning like Montreal Steak Grill Mates
- 4 thick slices red onion
- 4 oz reduced fat Swiss, sliced thin (Alpine lace)
- 4 thin slices tomatoI
- 1/2 avocado, sliced thin
- baby spinach
- 4 whole wheat low calorie bun
Directions:
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times. Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently. Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.
To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times. Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently. Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.
To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.
