Summer diet indulgences include ice cream, picnics on the beach and feasts on the grill. Turn those family gatherings into a time to promote health. Simply substitute natural, low-fat ingredients and choose healthier meals your family will still love.
Turkey Burgers
Substitute a turkey burger for the usual beef burgers you throw on the grill. A 3-oz grilled turkey burger contains 117 calories and less than 1g saturated fat, whereas a lean beef burger contains 184 calories and 4g saturated fat. Use a whole-grain bun and instead of topping your turkey burger with cheese and bacon, add some avocado or cranberry sauce with the usual lettuce and tomato toppings. Serve your burger with grilled vegetables and corn on the cob.
Sandwiches
To avoid the sodium and preservatives in processed lunch meats and the fat and calories in many sandwich fillings, choose low-fat, whole-food fillings instead. Grill a chicken breast and top it with barbecue sauce, lettuce and tomato on a whole-grain bun. Make healthier chicken, egg and tuna salad sandwiches by mixing them with homemade guacamole, vinaigrette or low-fat mayonnaise. Add chopped celery, apple or dried fruit to the mix and serve the sandwich on whole-grain bread, a whole-grain or vegetable tortilla or a lettuce leaf. Serve coleslaw made with low-fat mayonnaise or vinaigrette on the side.
Pasta Salad
Make a pasta salad with whole-grain or vegetable pasta and add a number of ingredients to turn it into a well-rounded meal. Cook and drain some pasta noodles. Then grill a chicken breast, cut it in small pieces and add it to the salad. Chill the noodles and chicken and add an abundance of chopped vegetables like broccoli, cauliflower and carrots. Include black and green olives for some extra nutrients. After adding all your ingredients, use a store-bought vinaigrette or make your own by mixing 1/2 cup. olive oil, 1/4 cup balsamic or red wine vinegar and 1 tbsp. minced shallot and season with salt and pepper. You can also add herbs like basil, oregano and rosemary. Mix everything together and serve.
Salad
Salad is perfect for the summer months when you want a simple meal that doesn't require much cooking. Start with dark green lettuce, like romaine, and add an abundance of fruit, vegetables and nuts. Choose vegetables like carrots, peppers, onions, peas and tomatoes. Add fruit like dried cranberries or blueberries, avocado, olives, apples, strawberries or peeled orange slices. Include chopped walnuts or almonds. Then, grill a chicken breast or a piece of lean steak outside on the grill and cut it in small pieces or slices to complete the salad. You could also add sliced hard-boiled eggs instead of the meat. Top the salad with vinaigrette and add a piece of whole-grain bread for a complete meal.
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