CHICOPEE, Mass. (Mass Appeal) – Memorial Day is a time to relax with friends and family…and the perfect time for a barbecue! But how do you eat healthy at a cookout? Dr. Laura Christoph, a Professor of Nutrition, joined showed us what we should and shouldn’t eat at a picnic.
Use greek yogurt as a base instead of sour cream. Add add a ranch or onion dip packet and you have a protein packed, low fat version of your favorite indulgence, at about 1/2 the price of a store bought dip!
Tips for Eating Healthy at a Barbecue
Skip the mayo and sour cream and use Greek yogurt, low fat mayo, or other dressings.
Aim for healthy vegetable based fats like avocado and olive oil, or go for lower fat versions of your favorite dips.
Just make sure to watch out for lengthy ingredient lists and added sugar!
Add in extra veggies for a filling, fibrous, nutrient packed low Calorie snack!
Avocado Lime Deviled Eggs
Try making over traditional deviled eggs by replacing mayo with avocado. You still get a creamy texture without all the saturated fat! Eggs are also a great, inexpensive source of protein to help fill you up. After a couple of these satiating snacks, you will be less likely to overindulge in the salty chips and tasty desserts.
1 dozen hard-cooked large eggs, peeled
2 medium avocados, seeded and pulp scooped out
¼ cup reduced fat, light mayonnaise
4-5 teaspoons lime juice
¼ teaspoon garlic powder
¼ teaspoon ground red cayenne pepper
½ teaspoon salt
cilantro leaves and/or green onions, chopped, for garnish
1. Slice eggs in half lengthwise. Scoop out the yolks and place in a medium bowl. (Be careful not to damage the white halves).
2. Add avocado to bowl, and mash yolks and avocado thoroughly with a fork until fairly smooth. Add mayonnaise, lime juice, garlic powder, cayenne and salt. Stir well to blend all ingredients.
3. Place filling in the whites using a small spoon or pipe in with a pastry bag and decorative tube.
4. Garnish as desired. Serve immediately or refrigerate in a tightly covered container.
Hold the mayo and go for an asian flavored slaw.
You can make your own (recipe below), and if you are in a time crunch, you can throw together a 3 minute asian slaw with pre-bought ingredients:
(package of coleslaw or broccoli slaw, 1/2 cup toasted almonds or sesame seeds, 1/4-1/2 cup store bought ginger or sesame dressing)
6 tablespoons rice wine vinegar
6 tablespoons vegetable oil
5 tablespoons creamy peanut butter
3 tablespoons soy sauce
3 tablespoons brown sugar
2 tablespoons minced fresh ginger root
1 1/2 tablespoons minced garlic
5 cups thinly sliced green cabbage
2 cups thinly sliced red cabbage
2 cups shredded napa cabbage
2 red bell peppers, thinly sliced
2 carrots, julienned
6 green onions, chopped
1/2 cup chopped fresh cilantro
1. In a medium bowl, whisk together the rice vinegar, oil, peanut butter, soy sauce, brown sugar, ginger, and garlic.
2. In a large bowl, mix the green cabbage, red cabbage, napa cabbage, red bell peppers, carrots, green onions, and cilantro. Toss with the peanut butter mixture just before serving.
Healthier Old Fashioned Potato Salad
Potato salad makeover: Use low fat mayo or greek yogurt as the dressing, keep the skins on if you are using red potatoes, add some extra veggies to increase fiber and lower Calories, and use egg whites instead of whole eggs to reduce cholesterol!
1 1/2 cups chopped celery
1/2 cup chopped onion
1/2 cup sweet pickle relish
1/4 cup low-fat mayonnaise
1 tablespoon prepared mustard
1/4 teaspoon celery seed
1 clove garlic, minced
ground black pepper to taste
1. Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes. Drain, cool, peel, and chop.
2. Place eggs in a saucepan and cover with water. Bring to a boil, remove from heat, and let eggs stand in hot water for 15 minutes. Remove eggs from hot water, cool under cold running water, and peel. Discard yolks and chop whites.
3. Combine potatoes, egg whites, celery, onion, relish, mayonnaise, mustard, celery seed, garlic, and pepper in a large bowl. Mix together well and refrigerate until chilled.