Healthy Recipes
Seasonal
Vegetables and
Fruit
Cooking Out Without Pigging Out
Cookout season has arrived. If you're trying to
stay in shape, you don't need to avoid the summer
gatherings or make a meal of lettuce leaves while
everyone else enjoys the festivities. Follow these
guidelines for healthier choices right from the
grill.
Main Course
- Grilled hamburgers aren't your best bet, but
if it's the only option available, comfort
yourself by knowing that a lot of fat is
eliminated in the grilling process.
- Remember that mayonnaise adds fat so opt for
ketchup, mustard, and relish as condiments
instead.
- To lower your fat intake, barbecued chicken
is a better choice, without the skin, of course.
- If it's a pig roast, go for a lean slice, and
throw away the skin.
- Hot dogs are usually over 80% fat, and
generally not very nutritious. If possible, read
the ingredient label. Once you are aware of what
you're eating, hot dogs may be a little easier
to resist.
- Vegetables are great on the grill, too. Try
red peppers, zucchini, onions, and squash.
Side Dishes
Three-bean salad, fresh veggie trays, or dill
pickles are better choices than chips or potato
or macaroni salad.
Dessert
Fortunately, cook-out desserts usually include
watermelon or other fresh fruit, a much better
choice than cookies, cake, or cobbler
Banananutty French Toast
2 eggs
1 very ripe banana, mashed
1 cup non-fat milk
1/4 teaspoon vanilla
1 tablespoon cinnamon
12 slices whole wheat bread
1/4 cup chopped walnuts
1. Mix together the eggs, banana, milk, vanilla,
and cinnamon (you can blend if you prefer). Pour
into a wide, shallow bowl. Soak the slices of bread
in the mixture until saturated.
2. Spray a griddle with non-stick cooking spray,
and place over medium-high heat. Brown toast on both
sides, sprinkle with chopped walnuts, and serve with
jam. Serves 4
Nutrition Information:
Calories 340, Total
Fat 11g, Saturated Fat 2g, Cholesterol 105mg,
Sodium 500mg, Total Carbohydrate 51g, Dietary
Fiber 8g, Sugars 12g, Protein 15g
Apple Honey Shake
1 quart chilled apple cider or juice
2 cups chilled orange juice
1/4 cup honey
2 tsp. grated orange rind
Combine all ingredients and shake to blend. Pour
over ice in tall glasses. Garnish with mint sprig,
apple slice or long peel of orange.
Nutrition
Information: Calories
160, Total Fat 0g, Saturated Fat 0g,
Cholesterol 0mg, Sodium 20mg, Total
Carbohydrate 41g, Dietary Fiber 0g, Sugars 37g,
Protein 0g
Fruit on a Raft
4 Frozen low Fat Whole Grain Waffles (or use
Homemade)
1 15ounce can unsweetened apples
½ cup water
1/8 t. allspice
1/8 t. cloves
Place the apples and water in a small saucepan.
Add spices and stir over medium heat until hot.
While the apples are heating, place the waffles in a
toaster or prepare your own. When waffles are done,
divide the apples among the waffles and serve
Nutrition Information:
Calories 310,
Total Fat 10g, Saturated Fat 2.5g,
Cholesterol 75mg, Sodium 270mg, Total
Carbohydrate 53g, Dietary Fiber 6g, Sugars 5g,
Protein 8g
|
