Oscar Wilde once wrote, “After a good dinner one can forgive anybody, even one’s own relations.” His words could be tested this weekend, as families gather over Memorial Day meals. You can’t always keep relatives from saying or doing something
Oscar Wilde once wrote, “After a good dinner one can forgive anybody, even one’s own relations.” His words could be tested this weekend, as families gather over Memorial Day meals. You can’t always keep relatives from saying or doing something they might regret, but you can help ensure a good meal for all. Instead of the usual junk food, contribute healthier versions of typical picnic food. Feed the body, feed the soul?
Frozen Citrus
To keep lemonade or iced tea cold, use frozen citrus instead of ice. Slice several lemons and/or limes and place them in a single layer on sheet pans lined with waxed paper. Freeze. Use in place of ice cubes. They look great and add a little stress-busting vitamin C.
Better Brownies
Get some B vitamins by using 8 ounces of peeled, cooked beets, pureed, in place of 1 tablespoon of oil in your brownie recipe. Bake according to package directions, but reduce time as needed, since they may bake faster.
Potato Power
Instead of the usual white potatoes, consider their more nutritious relatives, the sweet potato and yam. Besides offering more fiber and vitamin A, they are colorful with a hint of sweetness.
Yam and Apple Salad with Coconut
This is served at room temperature and makes about 6 servings.
1 1/2 pounds yams, peeled and cut into 3/4-inch cubes
2 teaspoons + 2 tablespoons olive oil, divided
1/2 teaspoon ground cumin, divided
1/2 teaspoon salt, divided
3 tablespoons lime juice
1 teaspoon honey
1 large Granny Smith apple, cored and cut into 3/4-inch cubes
1 tablespoon minced jalapeño
1 tablespoon finely diced red onion
1/2 cup toasted coconut chips
2 tablespoons minced fresh cilantro
Preheat oven to 400 degrees. Place yams in a large, rimmed baking pan; drizzle with 2 teaspoons oil, 1/4 teaspoon cumin and 1/4 teaspoon salt; toss. Bake in a single layer about 30 minutes, until tender and browned. Transfer to a large bowl to cool. In a small bowl, whisk together lime juice, honey, remaining cumin and salt. Add apple, jalapeño, onion and lime juice mixture to yams; toss well. Add coconut chips and cilantro just before serving.
Loaded Sweet
Potato Nachos
These should be served warm, so bake right before serving, or keep covered in foil; makes 4 to 6 servings.
2 sweet potatoes, scrubbed, peeled and thinly sliced
Olive oil, sea salt and ground black pepper
1 cup shredded Jack cheese
1 cup cooked black beans, rinsed and drained
1 mango, peeled and diced
3 radishes, washed and sliced thin
1 avocado, peeled and diced
1 serrano pepper, seeded and thinly sliced
1 lime
Preheat oven to 400 degrees. In a bowl, toss sweet potato slices with a drizzle of olive oil and a pinch of salt and pepper. Spread on a baking sheet lined with parchment paper. Bake 15 minutes. Top with cheese and bake about 10 minutes more. Remove from oven and top with beans, mango, radishes, avocado and serrano pepper. Drizzle with lime juice and serve warm.
Healthier Protein
Switch to turkey instead of beef for burgers, to save lots of fat. Use it instead of chicken for a leaner, cleaner salad.
Turkey Burgers
This version keeps the burgers moist and delicious. Recipe from “The Healthy Kitchen” by Andrew Weil, M.D.; makes 4 servings.
1 pound ground turkey
4 ounces button mushrooms, minced or chopped
1 small onion, minced or chopped
1 teaspoon BBQ sauce of choice
1 tablespoon ground chili powder
1 teaspoon Cajun seasoning
Cracked black pepper to taste
1 tablespoon Worcestershire sauce
Cooking oil spray
In a medium bowl, add turkey, mushrooms, onions, seasonings, spices and Worcestershire sauce. Using a big wooden spoon or clean hands, blend everything together. Make 4 patties. Heat grill; spray patties lightly with cooking oil spray. Grill about 7 minutes on each side, until cooked through. Place on buns and garnish with tomato slices, onion and leaf lettuce if desired.
Turkey Salad
Using yogurt instead of mayonnaise also saves fat, and the ginger-curry dressing is delicious. Recipe adapted from “Eating for Life” by Bill Phillips; makes 4 servings.
1 cup low fat plain yogurt
2 teaspoons curry powder
1 teaspoon ground ginger
1 teaspoon dried thyme
2/3 cup raisins
1 pound cooked turkey breast, diced
2 stalks celery, washed and sliced
4 cups mixed salad greens
4 tablespoons toasted sliced or slivered almonds
In a large bowl, combine yogurt, curry powder, ginger and thyme; stir in raisins. Cover and refrigerate for 15 minutes. Add turkey and celery to yogurt mixture; combine well. Refrigerate until needed. When ready to serve, line a serving platter with salad greens. Top with turkey salad and sprinkle with almonds.
Golden Applesauce-Spiced Muffins
Who doesn’t like fragrant, comforting muffins? Using applesauce instead of oil lowers fat and adds fiber to these moist muffins. Recipe from “The Mayo Clinic Williams Sonoma Cookbook;” makes 12 muffins.
1 1/2 cups whole wheat flour
1/2 cup rye flour
2 teaspoons ground cardamom
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 cup nonfat dry milk
1 cup applesauce
1/2 cup water
1/2 cup firmly packed brown sugar
1 egg
2 tablespoons canola or safflower oil
1 cup raisins
Preheat oven to 375 degrees. Coat 12 muffin cups with nonstick cooking spray. In a medium bowl, sift the whole wheat and rye flours, cardamom, baking powder and baking soda. Add dry milk; stir to blend. In a large bowl, whisk together the applesauce, water, brown sugar, egg and oil. Add dry ingredients; stir just until blended. Stir in raisins. Fill muffin cups three-quarters full. Bake about 15 minutes or until a toothpick inserted in center comes out clean. Cool 5 minutes before serving.
