When you think of Memorial Day, healthy may not be the first image that pops into your head. But it is possible to make your holiday better for you by making healthful choices. It just takes a little effort. And, you won’t sacrifice any of the flavor. Here are some tips to help:
* Choose leaner meats to grill such as ground turkey burgers, extra lean ground beef or grilled, skinless chicken breasts.
* Grill a variety of vegetables—any vegetable can be grilled: portabella mushrooms, bell peppers, red onions, tomatoes, eggplant, zucchini or squash. Just brush a light coating of olive oil, balsamic vinegar, or any type of marinade. Sprinkle some salt and pepper to taste. Then toss them straight on the barbecue or slide the vegetables on to a skewer or wrap them in foil.
* Trim the fat off meat before grilling—cut off excess fat from the sides of meat before cooking and cut off inside, separable fat before eating.
* Keep meat portions small—cut the meat into chunks and combine with vegetables on a skewer. Use meat as an accent to the meal, rather than the main dish. Remember that around 3 ounces is a serving size (the size of a deck of cards). Follow the myplate guidelines: fill ½ your plate with fruit and vegetables, ¼ protein and ¼ grains.
* Grill some fruit for dessert—pineapple, mangos, apples, peaches, or bananas—just about any fruit can be grilled. Either slice fruit into big wedges, or chop it into cubes and skewer. Cooking usually takes about 6 to 8 minutes; make sure you turn the fruit occasionally.
Here’s a yummy recipe to help kick off the beginning of summer!!!!!
Flame-Licked Fingerling Potatoes with Spud Rub
Appetizer, Side Dish
At a Glance
• Potato Type: Fingerling
• Prep Method: BBQ
• Cuisine: American
• Yield: 4 Servings
• Prep Time: 10 Minutes
• Ready Time: 30 Minutes
• Cook Time: 20 Minutes
Chips and dip is so yesterday when you can have grilled fingerlings with Spud Rub Dip today! Use the Spud Rub to season the potatoes (and anything else you got going on the grill!), then stir it into the dipping sauce.
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Ingredients
Spud Rub:
• 1 tablespoon onion powder
• 2 teaspoons lemon pepper
• 1 ½ teaspoons paprika
• 1 ½ teaspoons smoked paprika
• ½ teaspoon sea salt
• ½ teaspoon ground cumin
Potatoes:
• 1 pound fingerling potato mix (could also substitute with small white potatoes; you may need to adjust cooking time)
• 2 teaspoons olive oil
• 1 tablespoon Spud Rub
Preparation
For the rub, combine all ingredients in a glass jar, close the lid, and shake to blend. Store at room temperature.
Prepare a medium-hot fire in your grill. Place the potatoes in a bowl, drizzle with the olive oil, and sprinkle with Spud Rub. Toss to coat.
Place the potatoes on the grill rack or in grill basket directly over the heat and close the grill lid. After 3 to 4 minutes, open the lid and toss the potatoes or turn the basket. Close the lid again and repeat the process for 12 to 15 minutes or until potatoes are tender when pierced with a fork. Makes 4 side dish servings.
Serving tip: Serve the grilled fingerlings on a platter alongside a bowl of Spud Rub Dip. To make Spud Rub Dip, combine ½ cup prepared buttermilk or ranch-style dressing and 1 teaspoon Spud Rub in small bowl. Stir to blend. Refrigerate until ready to serve.
Calories: 110 Fat: 2.5g Sodium: 125mg Vitamin C: 40mg Carbohydrates: 20g Fiber: 1g Protein: 3g Potassium: 6mg
Have a safe and healthy Memorial Day!
Hope Danielson, Health and Wellness Advisor for County Market
