GUILTLESS SUMMER GRILLING



Teryaki glazed chicken, grilled pineapple, asparagus, and watermelon 


Nothing says summer like the smell of grilling out in the backyard! Summer cookouts provide a great opportunity to visit and impress friends and family with your skills at the grill. For your health's sake, be choosy about what you put on the grill. Steaks, hamburgers, and hotdogs can be loaded with calories, saturated fat, and cholesterol! This summer, add variety and healthy options to any cookout by grilling fruits and vegetables.

Grilling Fruits and Vegetables:
• Cooking vegetables right on the grill adds flavor to any meal. Baste firm vegetables like peppers, corn, eggplant or onions. Season them with herbs and place on a hot grill until they are tender and brown—usually about 10 to 15 minutes.
• Place sliced zucchini, tomatoes and carrots on heavy-duty foil and sprinkle with a olive or canola oil and seasoning. Wrap the foil and grill 6 to 8 minutes or until vegetables are tender. Minced garlic works great and also pick up an oil mister from Williams Sonoma to control calories.
• Make kabobs out of pineapples, peaches and bananas and grill on low heat until the fruit is hot and slightly golden.
• Grill asparagus, green beans, or broccoli and add, sprits of olive oil, minced garlic, lemon juice, and freshly cracked pepper for a delicious side dish.
• Use black beans and add to avocado, corn, red pepper, green pepper, Poblano peppers, lime juice, cumin, minced garlic, fresh ground black pepper, Tabasco sauce, tomatoes and use as an excellent dip for a party or serve over grilled chicken or fish (always a crowd favorite).
• Make a quick and easy Summer side salad with Spinach, grilled chicken or salmon, sliced onions, strawberries, blueberries, apples, walnuts, and reduced fat gorgonzola cheese with balsamic vinaigrette.


Another great reason to add fruits and vegetables to your outdoor cooking repertoire: With the abundance of produce available this time of year, it’s easy to eat your recommended 2 cups of fruits and 2 ½ cups of vegetables a day for optimal health. Remember: In order to make half of your plate fruits and vegetables, your grocery cart must be filled with half fruits and vegetables from the produce section.


Grilling Meats
Follow these tips when deciding what foods to include for the celebration:
• "Prime" cuts usually have more fat than "choice" or "select." Choose lean cuts of meat such as sirloin, ground round, etc.
• Look for ground beef with the lowest percentage of fat on the label. Try to choose 4% fat or lower.
• Grill lean turkey dogs, chicken sausages, buffalo burgers or veggie burgers in place of full-fat options, but make sure to compare the fat on the back of the nutrition facts label as marketing will fool you on many of the hot dog nutrient comparisons.
• Instead of fatty steaks, ribs, and chicken wings, try skinless boneless chicken breast or kabobs, and grilled fish such as salmon, halibut or shrimp
• When purchasing ground turkey, make sure to choose ground turkey breast as it will save you calories and saturated fat (the naughty artery clogging fat)
• Buy skinless, boneless, chicken breast without any added flavorings and use your own marinade to add flavor and decrease sodium.
• Instead of sautéed onions, put onions on the grill for great smoky flavor
• Go meatless and grill portabella mushroom burgers or black bean burgers, check out meatlessmeals.com
• Choose Healthy burger toppings such as grilled veggies, caramelized onions, spinach lettuce, tomatoes, pickes, spicy brown mustard, avocado, ketchup, portabella mushrooms, and laughing cow cheese wedges
• Use whole wheat buns or sandwich thins to increase your daily fiber intake from whole grains.


For side dishes, there are great tasting alternatives to heavy, mayonnaise salads and spreads. If a recipe calls for full-fat mayonnaise or sour cream, substitute a low-fat variation or you can use nonfat- plain Greek yogurt. I am personally a fan of Chobani or Fage. Greek yogurt can be used as a perfect substitute for mayo, sour cream, cream cheese, etc.. The tart flavor of non-fat plain Greek yogurt has double the protein of regular yogurt and less sugar. Your potato salads, chicken salads and baked potatoes won't know the difference.

LV'S Black Bean Avocado Snack Dip

LV'S Black Bean Avocado Snack Dip
(Perfect Super Bowl Party snack and a great alternative to traditional guacamole)

Ingredients:
• 1 can Black Beans, rinsed and drained
• 1 red pepper, chopped
• 1 Poblano pepper, chopped
• 1 Spanish onion, diced
• 1 yellow pepper, diced
• 4 Avocados, cut into chunks
• 1 cup frozen corn
• 2 Tbs extra virgin olive oil
• 2 Tbs Fresh squeezed Lime Juice,
• 1 cup cherry tomatoes, diced
• 1 tsp Tabasco sauce or to taste
• 2-3 tsp minced Garlic
• 1-2 Tb fresh ground black pepper
• 1 tbsp ground Cumin or other spices to taste
• 1/2 packet of spicy guacamole seasoning mix
• 1-2 Tbs fresh cilantro (Optional)
• 1/2 cup chunky salsa (optional)

Directions:
Combine all ingredients in large bowl and mix together to have a beautiful array of colors and flavors! Also makes a wonderful topping for grilled chicken, turkey wraps, taco salads, fish tacos, eggs, etc. Warning! This healthy dip is delicious and will be devoured quickly!
Makes about 60 servings

Nutrition Facts per Serving: Serving Size (2 Tablespoons)
30 calories, 1.7g Total Fat, 0g Sat Fat, 3g carbohydrates,1g protein, 1.2g fiber, 67mg potassium, 33mg sodium, 10% DV vitamin C

Healthy Gobble Gobble Day Recipe and Survival Tips for Beating the Holiday Shopping Munchies!

Avoid the Holiday Jelly Belly this Year!
Visions of Sugar plum fairies and Christmas cookies dancing in your head. The Holiday season is here and is filled with plenty of Hustle, bustle, and Holiday Cheer! While the holidays are a time to rejoice, celebrate and share fond memories, it also a time for eating, eating and more eating. Wherever you go, whatever you do, food always seems to be the central focus. The Holiday season is also one of the hardest times of the year for those trying to lose or maintain their weight and the average person gains 5-12 pounds during the Holidays! Don't let yourself be included in that statistic this year and stick to a game plan for tackling this Holiday Season! Be sure to include healthy snacks and meals in your plan and try to find time to exercise to avoid being mistaken for a jelly belly Santa Claus come New Years!

Venturing out this year on Black Friday to jumpstart your Holiday Shopping? You never know how long you may be shopping those Holiday deals or what time you may get home. Going hours without eating will guarantee starvation, little willpower to make healthy decisions, and gorging on everything in sight when you finally sit down to eat. The key to healthy eating during the Holidays is planning! Plan dinner and prepare a nourishing slow cooked meal using the leftover turkey from Thanksgiving. Also, make sure to pack nutritious snacks to keep those midday hunger pains at bay and help you avoid the Food Court diet disasters. Don't go shopping without healthy snacks or forget to start the slow cooker. You will save money and eat healthy and when you return, you will be welcomed by the inviting aroma of a hearty soup to warm you up!


Lara Veazey's On-the-Go Snack List to keep in your purse, car, or office:
• Emerald and Blue Diamond Almonds 100 calorie packs (Cocoa roasted, dry roasted)
• Trail Mix-make your own using a high Fiber cereal, dried fruit, nuts such as walnuts or almonds)
• Granola Bars- (Kashi Pumpkin Spice and other varieties, Fiber One Chewy Chocolate Chip
• Protein bars- Zone Bars, Kashi Go Lean Bars, Luna Bars, Muscle Milk Light Bars
• Justin's Nut Butter Individual packets (Honey roasted peanut butter, Maple Almond butter
• Good Sense Honey Roasted Soy nuts or Farmers mix trail mix
• High Fiber crackers >3g fiber ( Kashi, All Bran, Triscuits)
• String Cheese
• Individual pretzel packs
• 1/2 peanut butter and honey sandwich
• Grab-N-Go Fruit - pears, plums, Clementine's, apples, bananas, grapes
Not sure what to make with all of the leftover Turkey from Thanksgiving? Make a delicious and nutritious soup using light turkey shavings.

Healthy and Easy Crockpot Turkey Soup RecipeBy: Lara Veazey, MA, RD/LD, NSCA-CPT, Registered Dietitian and Certified Personal Trainer
Ingredients:
• 1 can Muir Glen Fire Roasted Tomatoes with diced chiles
• 2 cups shredded boneless, skinless light turkey meat,
• 3-4 cups Reduced Sodium chicken broth
• 1 medium onion chopped
• 1 medium poblano pepper, chopped
• 1 medium green or yellow pepper, chopped
• 1 can of Kidney beans or Northern beans, rinsed and drained
• 1 can of black beans, rinsed and drained
• 1 tsp ground cumin,
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1 tsp fresh ground black pepper
• 1-2 tsp minced garlic

Directions:
1. Place all prepared ingredients in crockpot and cover.
2. Cook on low setting for about 5 to 5 1/2 hours.
3. When ready to serve, add your favorite multi-grain crackers and enjoy! This soup is delicious and sure to be a crowd favorite! Full of Flavor and filled with fiber!
**Makes 8 (1 cup servings)
Nutrition Information per serving: 155 Calories, 1.5 g Total Fat, 0.4g Sat Fat, 19g Carbohydrate, 17g protein, 7g Dietary Fiber, 1g Sugar, 344mg Potassium, 24mg Cholesterol, 400mg Sodium

Chicken Tortilla Soup Recipe- Delicious!

INGREDIENTS:

3 Whole wheat tortillas (6-inch)
2 tablespoons canola oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeño chile, seeded, chopped
1 carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1 can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1 can of black beans, rinsed and drained
1 cup of frozen corn
1/2 teaspoon coarse (kosher or sea) salt
3 cups shredded cooked chicken breast seasoned with cumin and chili powder
Avocado slices, if desired
Shredded Reduced Fat Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges

DIRECTIONS:
1. Heat oven to 450°F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.


2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes, corn, black beans, and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.

3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges. Makes 6-8 servings

Nutritional Information:

1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 30mg; Sodium 710mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 3g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 6%; Iron 8%

Try Something New: Summer Fruit on the Grill

Desserts Made on the Grill


When you think of desserts to serve with foods you make on the grill, you think of ice cream, freezer pops, and smores. Here are some healthful ways to make some sweet treats on the barbecue that will refresh, inspire, and satisfy family members and guests.

Think about grilling fruit. The heat caramelizes the sugars and brings out the juices in stone fruits, such as peaches, plums, and nectarines. Pineapples, pears, apples, and bananas also are great for grilling.


Grilled Fruit
Ingredients:
Peaches
Plums
Nectarines
Pineapple
Pear
Apple
Banana
1-2 tablespoons (Tbsp) honey
Lemon juice (from one lemon)
½ teaspoon (tsp) nutmeg
Cooking spray
Directions for Grilling Fruit:

Clean grill thoroughly and heat to 400° F.

In a large plastic bag or bowl, make a marinade with the juice of one lemon, 1-2 Tbsp of honey, depending on how sweet your fruit is, and a ½ tsp nutmeg. Slice fruit in half and remove seeds and cores. Do not remove skin. Add to marinade. Coat grill with cooking spray and then place fruit on the grill. Do not move fruit often. Flip softer fruits (peaches, plums, bananas) after 2 minutes and cook 2-3 minutes longer. Harder fruits can tolerate 3-4 minutes/side without falling apart.

Consider topping with sorbet, yogurt, or granita. You also can add rum or juices to the marinade for extra flavor. The alcohol will cook off on the grill, but the flavor will last! You also can turn this recipe into kebabs for a beautiful presentation.

Stuffed Grilled Peaches
Ingredients:
Four large peaches
1 cup (C) fresh blueberries
3 Tbsp brown sugar
One half fresh lemon

Directions:
Wash peaches and cut them in half. Remove the pit and place peach halves on aluminum foil. Spoon 2 Tbsp of blueberries into each peach half. Sprinkle 2 tsp of brown sugar on each and squeeze lemon juice over the top.
Fold up foil and seal tightly. Place on medium hot grill and cook for about 15 minutes, turning once. Serve right out of the foil.

Grilled Dessert Pizza
Ingredients:
Homemade or store-bought pizza dough
8 ounces (oz) goat cheese
¼ C honey
1 pound (lb) strawberries or fruit of choice (bananas, peaches, plums, pineapple)
¼ C rum
2 Tbsp sugar
Cooking spray
Chocolate syrup

Directions:
Clean grill and heat to 500° F.
Combine strawberries or fruit with the rum and sugar. Let rest for 15 minutes to 2 hours. Smooth dough into 12-inch round crust.

Combine the goat cheese and honey with a fork and spread evenly on the pizza dough. Top with fruit, leaving the juices in the bowl. Before placing the pizza on the grill, spray liberally with cooking spray. Cook for 9-12 minutes, rotating the pizza every few minutes to make sure it does not stick. Remove from the grill and drizzle with chocolate syrup.