hot dogs and potato chips and beer - oh my!
July 1st, 2009Just how does a bride stay on her fitness and nutrition program when holidays like the 4th of July roll around? It does not have to be that hard, and you don’t have to feel deprived. Just think of some really delicious ways to detour around the hot dogs and hamburgers.
I have a few ideas of how to add activity and healthy food into your celebration:
Choose some healthier food options that are delicious. Grilling is a very healthy way to prepare food and it does not add any calories. How about grilled salmon on the 4th? Here is a delicious, healthy and easy recipe:
Grilled NW Salmon:
This extremely basic grilled salmon steak recipe lets the fish be the star. Grilled salmon steaks are so delicious that heavy sauces and marinades just get in the way of the natural goodness. The fragrant tarragon and lemon add a subtle accent to this classic grilled salmon recipe.
Makes 4 Lemon and Tarragon-Scented Salmon Steaks
Prep Time: 10 minutes
Cook Time: 8 minutes
Ingredients:
* 4 center-cut salmon steaks, at least 1-inch thick
* 1 lemon, halved
* 1 bunch tarragon, picked
* 2 tbsp olive oil
* salt and fresh ground black pepper to taste
* lemon wedges and tarragon to garnish (optional)
Preparation:
Pile the picked tarragon leaves together, and bruise by tapping firmly with the back of a knife. You don’t want to chop the leaves, only to slightly crush them to release the oils and fragrance. Squeeze half the lemon over the salmon steaks on a plate, and turn to coat evenly. Press the bruised tarragon leaves into both sides of the salmon, and wrap the plate tightly with plastic. Place in fridge to absorb the flavors for 6-8 hours.
Remove from fridge, and carefully wipe the tarragon leaves off the salmon steaks, and discard. Brush the salmon with olive oil, and season generously with salt and pepper. Preheat grill on med-high. When hot, grill for about 3 to 4 minutes per side, or until cooked. Serve with additional lemon and chopped tarragon if desired.
Grilled corn. Have you tried grilling corn on the cob in the husk? It steams the corn so it’s most and the husks give the corn a smoky flavor.
Grilled Corn on the Cob
- 4 ears fresh corn, in their husks
- Butter (or an herb butter) for serving
1 Prepare your grill, gas or charcoal, with direct, high heat, about 550°F.
2 Place the corn in their husks on the hot grill. Cover. Turn the corn occasionally, until the husks are charred on all sides, about 15 to 20 minutes.
3 Remove corn from grill. Let sit for 5 minutes. Use a hand towel to protect your hands while removing the silks and charred husks from the corn.
Serve hot, with a tiny bit of butter and salt.
Drinks: beer is the standard, and of course tastes good, but what about another option that will refresh. Fresh lemonade is really easy and has few calories. I love Stevia, and use it as a sweetener in my beverages.
Fresh Lemonade
Ingredients
* 2 TBL stevia
* 1 cup hot water
* 2 cups fresh lemon juice
* 1 gallon cold water
* 1 lemon, sliced
* Mint sprigs, for garnish
Directions
In a 1 gallon container, place steviaand hot water, and stir until sugar dissolves. Add lemon juice and cold water to render 1 gallon. Stir until well mixed. Pour lemonade over glasses of ice, squeeze slice of lemon on top of each, and garnish with a sprig of mint.
Salad: One of my favorite summer favorites is black bean salad. Try this recipe for a delicious, nutritious alternative to potato salad.
* 1/2 cup balsamic vinaigrette low fat salad dressing
* 1/4 teaspoon seasoned pepper
* 2 Tbl fresh cilantro
* 1/8 teaspoon ground cayenne pepper
* 1/2 teaspoon ground cumin
* 2 (15 ounce) cans black beans, rinsed and drained
* 2 (15 ounce) cans whole kernel corn, drained
* 1/2 cup chopped green onion
* 1 cup red bell pepper, chopped
DIRECTIONS
1. In a small bowl, mix together vinaigrette, seasoned pepper, cilantro, cayenne pepper, and cumin. Set dressing aside.
2. In a large bowl, stir together beans, corn, onion, green onions, and red bell pepper. Toss with dressing. Cover, and refrigerate overnight. Toss again before serving.
Beyond the food
Take time to play at your July 4th celebration. Get a game of volleyball, badmitton or baseball going. Go for a walk. If you are at a lake, go swimming. Gather the kids together for a few races - and join them. Bring your bike so you can go for a bike ride.
Happy 4th of July! Enjoy!
















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