3 4th Of July Recipes That Won't Make You Fat

It's easy to pack in hundreds if not thousands of un needed calories over a long holiday week end.

Most of our clients do their workouts and take these days as unstructured food days to allow them to enjoy some seasonal favorites along with a few drinks.

BBQ's are pretty easy to navigate because it revolves around meat and we all know, you won't get fat eating meat. Its the alcohol and the sides and deserts that pack on the lbs so I wanted to give you all a few healthier versions of popular 4th of July Favorites.

Of course, the best holiday inspired desert would be berries in vanilla greek yogurt but I figured you all would rebel if I went full on healthy with these ! 

I included exchanges for those of you who will be refraining from drinking and going on a total pig fest and want to stay on your food plan.


HERE  are some quick tips to help you get through the bbq's and parties with minimum damage. I wrote the piece for thanksgiving but, the principles will work for this holiday as well !

  Potato Salad

Ingredients:

1/4 cup cider vinegar
 2 teaspoons sugar
1/4 teaspoon pepper
2 teaspoons yellow mustard seeds
2 cups diced red cabbage
1 cup onions, chopped
1 bag (about 24 oz.) tricolor baby potatoes, scrubbed and sliced'
2 tablespoons Olive oil
1/4 cup minced chives


Directions:

1. In a bowl, stir vinegar, sugar, pepper and 1/2 tsp. salt until sugar dissolves. Stir in mustard seeds and cabbage.

2. Bring a pot of salted water to a boil. Add potatoes, return to a boil and cook until just tender, about 10 minutes.

3. Drain potatoes; let cool slightly. Fold into cabbage mixture with oil and chives. Serve warm or at room temperature.

Exchanges:  Serving Size: 1 C   1 Br

Garden Pasta Salad

Ingredients

• 2 cups whole-wheat rotini, (6 ounces)
• 1/3 cup reduced-fat mayonnaise
• 1/3 cup plain, greek yogurt 
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red-wine vinegar, or lemon juice
• 1 clove garlic, minced
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1 cup cherry or grape tomatoes, halved
• 1 cup diced yellow or red bell pepper, (1 small)
• 1 cup grated carrots, (2-4 carrots)
• 1/2 cup chopped scallions, (4 scallions)
• 1/2 cup chopped pitted kalamata olives
• 1/3 cup slivered fresh basil
  
  Directions:
  
  
• Bring a large pot of lightly salted water to a boil. 
• Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. 
• Drain and refresh under cold running water.
• Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. 
• Add the pasta and toss to coat. 
• Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.
  
  Exchanges: (serving size, 1 C) 1 Br , 2 Fa 

Whipped Berry Pudding

 INGREDIENTS

• 2 cups blueberries (about 1 pint), plus more for garnish
•  3/4 cup wheat farina, such as Cream of Wheat (not instant)
• 3/4 cup sugar
• 2 tablespoons lemon juice
• 1/8 teaspoon salt
• 4 cups water

PREPARATION

1. Combine water and blueberries in a medium saucepan and bring to a boil over medium-high heat. 
2. Simmer, uncovered, for 15 minutes. 
3. Strain the blueberries, pressing on the solids; you will have 3 to 3 1/2 cups blueberry juice. (Discard the solids.) 
4. Rinse the saucepan and return the juice to it. Stir in farina, sugar, lemon juice and salt. Cook over medium-low heat, stirring, until the mixture has thickened slightly, 2 to 4 minutes. Remove from the heat and let cool for 15 minutes.
5. Transfer the farina mixture to a stand mixer and beat with the whisk attachment on low speed for 1 minute.
6.  Increase speed to high and beat until doubled in volume, with a texture similar to fluffy marshmallow, 8 to 10 minutes more. 
7. Refrigerate until chilled, about 2 hours. Serve garnished with blueberries, if desired.Exchanges: (serving size, 2/3 C) 1.5  Br, 1/2 Fr

 

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