Weight a Minute Monday! - Healthy Holidays Options

In our Weight a Minute Monday series we explore health, fitness and wellness. Its important to maintain a healthy lifestyle to maintain your SPICE FACTOR!

The Fourth of July holiday is upon us! But no worries there are ways to enjoy the festivities without sabotaging your healthy lifestyle. Cookouts present a unique opportunity to eat healthy options that taste great! So pass on the usual processed foods and select lean grilled meats and vegetables. If you are attending or hosting a 4th of July holiday gathering, consider integrating some healthy menu options with your traditional fare! Consider some of these tasty recipes (below)!
Later this week we will post some healthy dessert recipes too - Yum!


Herbed Potato Salad
Prep: 15 min., Cook: 25 min., Cool: 30 min., Chill: 1 hr.
Yield: Makes 4 servings (serving size: 1 cup, not including garnishes)
Ingredients
2 pounds red potatoes, cubed
1 (14-oz.) can fat-free chicken broth
1 garlic clove, minced
1/2 cup nonfat plain yogurt
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh oregano
2 tablespoons light mayonnaise
2 tablespoons olive oil
2 tablespoons white wine vinegar
1 teaspoon salt
Garnishes: fresh dill sprig, chopped toasted pecans

Preparation:
1. Bring first 3 ingredients and 2 cups water to a boil in a large saucepan over medium-high heat, and cook 20 minutes or until tender. Drain and let cool 30 minutes.
2. Whisk together yogurt and next 6 ingredients in a large bowl until combined.
3. Gently fold potatoes into yogurt mixture. Cover and chill 1 to 12 hours. Garnish, if desired.

Nutritional Information
Calories:274
Fat:10.4g (sat 1.6g,mono 5.3g,poly 1.3g)
Protein:7.7g
Carbohydrate:40.7g
Fiber:3.9g
Cholesterol:3.3mg
Iron:1.9mg
Sodium:702mg
Calcium:71mg
Susan Conley, Natchez, Mississippi, Southern Living


Lemon-Grilled Salmon
Prep: 15 min., Soak: 8 hrs., Grill: 20 min.

Prep Time: 15 minutes
Cook Time: 20 minutes
Soak: 8 hours
Yield: Makes 4 servings

Ingredients
2 (15- x 6-inch) cedar grilling planks
3 tablespoons chopped fresh dill
3 tablespoons chopped fresh parsley
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 garlic clove, pressed
1/2 teaspoon salt
1/4 teaspoon pepper
4 (6-oz.) salmon fillets

Preparation:
1. Weigh down cedar planks with a heavier object in a large container. Add water to cover, and soak at least 8 hours.
2. Combine dill and next 5 ingredients; set aside.
3. Sprinkle salt and pepper evenly on salmon.
4. Remove cedar planks from water, and place planks on cooking grate on grill.
5. Grill soaked planks, covered with grill lid, over medium-high heat (350° to 400°) 2 minutes or until the planks begin to lightly smoke. Place 2 fillets on each cedar plank, and grill, covered with grill lid, 15 to 18 minutes or until fish flakes with a fork. Remove fish from planks to individual serving plates using a spatula. (Carefully remove planks from grill using tongs.) Spoon herb mixture over fish, and serve immediately.

Nutritional Information
Calories:310 (47% from fat)
Fat:15.7g (sat 2.4g,mono 6.6g,poly 5.3g)
Protein:38.7g
Carbohydrate:1.4g
Fiber:0.3g
Cholesterol:107mg
Iron:1.8mg
Sodium:378mg
Calcium:31mg
Southern Living

4th of July Recipes

Here are some of your all time favorites-with a twist, sure to impress this weekend at your holiday gathering!

Gorgonzola Cheeseburgers with Pancetta

Active Time: 15 Minutes

Total Time: 15 Minutes

Yield: 4 Servings
When making burgers, handle the meat as little as possible; a few pats with wet hands is all that's necessary to shape the patties.

RECIPE INGREDIENTS
For the Burgers:
1 1/2 pounds ground sirloin or chuck
Salt and freshly ground pepper
8 thin slices pancetta
Four 3/4-inch-thick slices Gorgonzola cheese (4 ounces)
For the Buns:
4 hamburger buns or kaiser rolls, split
2 tablespoons unsalted butter, melted
romaine lettuce leaves, tomato slices and paper-thin sweet onion slices

DIRECTIONS
FOR THE BURGERS: Light a grill. Shape the meat into 4 patties and season on both sides with salt and pepper. Wrap each hamburger with 2 slices of pancetta. Grill the burgers over a medium-hot fire for about 4 minutes, or until nicely browned on the bottom. Flip the burgers and top them with the Gorgonzola. Grill for about 4 minutes longer, or until nicely browned and cooked through.
FOR THE BUNS:Meanwhile, brush the cut sides of the buns with the butter and grill them, cut side down, until lightly toasted.
TO SERVE: Set the burgers on the bun bottoms and top with the lettuce, tomato and onion. Serve at once.
BEER RECOMMENDATION: Beer is all that's needed between bites of this rich burger--a flavorful brew, such as Catamount Gold, would be ideal.

Grilled Veggies!

RECIPE INGREDIENTS
red, yellow, orange and green BELL PEPPERS sliced about 1/2 inch thick - lengthwise.
yellow and zucchini squash - cut lengthwise about 1/2 inch thick.
egg plant - sliced lengthwise about 1/2 thick.
onion - sliced crosswise about 1/2 thick.
asparagus - trimmed of woody bottoms.
*** any veggies that you like can be used - potatoes are good too!
DIRECTIONS
Clean and prepare veggies 1 day ahead.
Place in (Tupperware) tray with good fitting lid.
Cover with bottled Italian Vinaigrette dressing. ( Paul Newman's Balsamic Vinaigrette, a fav of our Chef Asata)
Marinate veggies over night in fridge - turning every now and then to coat veggies well.
When ready to grill - put veggies in a grilling basket - or on skewers (soaked in water if wooden) and grill until browned and cooked through. DELICIOUS!!!!!!!!!

Garden Zucchini Pasta Salad
Active Time: 25 Minutes

Total Time: 25 Minutes

Yield: Serves 4
Garden-fresh zucchini and tomatoes make a beautiful pasta, perfect for a warm summer night's dinner. It can be served hot or at room temperature, either for four as a main course or for eight as a side dish – with grilled chicken, for instance.
RECIPE INGREDIENTS
1/3 cup plus 3 tablespoons olive oil
4 cloves garlic, minced
2 pounds zucchini (about 4), cut in half lengthwise and then cut crosswise into 1/4-inch slices
2 1/2 teaspoons salt
3/4 pound plum tomatoes (about 6), seeded and diced
1/2 cup chopped fresh basil
1/4 cup plus 1 tablespoon wine vinegar
1 1/2 teaspoons fresh-ground black pepper
1 pound bow ties

DIRECTIONS
In a large frying pan, heat 3 tablespoons of the oil over moderate heat. Add the garlic, zucchini, and 1/2 teaspoon of the salt. Cook, stirring occasionally, until tender, about 5 minutes. Transfer the zucchini to a large stainless-steel, glass, or ceramic bowl and stir in the tomatoes, basil, vinegar, the remaining 2 teaspoons salt, and the pepper.
In a large pot of boiling, salted water, cook the bow ties until just done, about 15 minutes. Drain the pasta and toss it with the marinated zucchini and the remaining 1/3 cup oil.
VARIATION: Balsamic-Marinated Zucchini with Bow Ties
For a sweeter dish, you can substitute an equal amount of balsamic vinegar in place of the wine vinegar called for in the recipe.

Pineapple Upside Down Cake
Active Time: 1 Hour 30 Minutes

Total Time: 9 Hours 30 Minutes

Yield: 10 servings
Retro, creamy and delicious, this cake is the frozen version of the beloved classic. This takes a bit of extra time to make - but it's worth it. Make Ahead Tip: Tightly wrap and store in the freezer for up to 2 weeks (do not refreeze). Equipment: 9-inch spring form pan
RECIPE INGREDIENTS
1 20-ounce can pineapple rings in juice, drained, juice reserved
5 fresh cherries, pitted, or raspberries
3 large egg yolks, at room temperature (see Kitchen Tip)
6 tablespoons packed light brown sugar
2 large egg whites, at room temperature
1/2 cup sugar
1/2 teaspoon cream of tartar
1/2 cup heavy cream
7 ounces angel food cake (see Kitchen Tip)
Tip: To get the most volume from beaten eggs, it's best for them to be at room temperature. Either set the eggs out on the counter for 15 minutes or submerge them in their shells in a bowl of lukewarm (not hot) water for 5 minutes. To make it easier to thinly slice the angel food cake (Step 7), place it in the freezer while preparing the filling.
DIRECTIONS
Coat a 9-inch spring form pan with cooking spray; set it on a large plate. Blot 5 pineapple rings dry with paper towels; arrange in a circle in the bottom of the pan. Place a cherry (or raspberry) in the center of each pineapple ring.
Place the remaining pineapple and the reserved juice in a blender; blend until smooth.
Beat egg yolks and brown sugar in a 3-quart stainless-steel bowl with an electric mixer on medium speed until thick, pale brown and fluffy, 3 to 5 minutes. Beat in the pineapple puree, scraping down the sides as necessary.
Bring 1 inch of water to a slow simmer in a large saucepan. Place the bowl of pineapple mixture over the simmering water and beat on medium speed until thick, doubled in volume and an instant-read thermometer registers 160°F, 5 to 8 minutes. Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 8 to 10 minutes. Set aside.
Clean and dry the beaters. Beat egg whites, sugar and cream of tartar in another 3-quart stainless-steel bowl on medium speed until foamy. Bring the water in the saucepan back to a slow simmer, set the bowl of egg whites over it, and continue to beat on medium speed while moving the mixer around, until the mixture is glossy and thick, about 3 1/2 minutes. Increase the speed to high and continue beating over the heat until very stiff and glossy, about 3 1/2 minutes more (the eggs will be at a safe temperature, 160°F, at this point). Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 3 to 5 minutes. Whisk the meringue into the reserved pineapple mixture until smooth.
Clean and dry the beaters one more time. Beat cream in a medium bowl with an electric mixer on high speed until soft, droopy peaks form, 30 seconds to 1 minute. Fold the whipped cream into the batter. Pour the batter over the pineapple slices in the pan.
Cut angel food cake into nine 3/4-inch-thick slices. Lay the slices over the batter, completely covering the top. Cover with plastic wrap and freeze for at least 8 hours.
Remove the cake from the freezer and let stand at room temperature for 10 minutes. Run a knife around the edges. Invert the pan onto a large serving plate and rap gently on the counter to loosen the cake. Remove the pan sides, then carefully remove the pan bottom. If the bottom does not release easily, place a towel soaked in hot water on it for a minute, then try again.

All recipes courtesy of cooking.com