This article is part of a new series on Nutrition for Runners. Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions. She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.
The holiday weekend is quickly approaching and I have a barbecue planned for Friday night! This is the kind of event where “healthy” options are few and far between, but there is potential. Not all side-dishes and desserts have to be overlooked or avoided. Rather than approaching a potluck assuming it’s all junk; I found healthier recipes for you to make/bring/eat yourself!
Here’s my version of a few Labor Day Potluck Menu items: two sides & one dessert!
Zesty (Red) Potato Salad – via KraftFoods.com makes 8 (1/2 cup) servings
2 lbs Red potatoes, cubed or quartered
½ cup Miracle Whip Light (Or Lite Mayo) Dressing
2 green onions, sliced
4 tbsp Savory Honey Mustard
2 tbsp Honey
1/8 tbsp black pepper
(Optional to add/substitute: 4 tbsp Fat-free Ranch (instead of honey mustard), 1 celery stalk (chopped), 2 hardboiled eggs)
Place potatoes in large saucepan. Add water to cover potatoes, bring to boil. Reduce heat to medium-low; simmer 20 min. or until potatoes are tender. Drain. Rinse potatoes with cold water until cooled; drain. MIX remaining ingredients in large bowl. Add potatoes; mix lightly. Cover. REFRIGERATE several hours or until chilled
Calories (per serving): 130, Fat (2g), Carbs (25g), Protein (3g)
Foil Pack Vegetables – via KraftFoods.com, makes 6 (3/4 cup each) servings
1 zucchini (cut into 1 in pieces)
1 cup mushrooms
1 red & 1 yellow pepper, sliced
1 cup cherry tomatoes
¼ cup Light Italian Dressing
2 tbsp Grated Parmesan Cheese
(additional herbs/spices optional)
Heat grill to medium-high. Combine all vegetables and dressing & place on foil. Bring up the foil sides and double-fold on top to seal the packet (leave room for heat circulation). GRILL for 8-10 minutes (turn after 4 min) or until crisp/tender. Cut slits in the foil to let out steam, sprinkle on cheese.
Calories (per serving): 45, Fat (1.5 g), Carbs (6g), Protein (3g)
Creamy Layered Fruit Sensation – via KraftFoods.com makes 16 (1/2 cup each) servings
1 pkg angel food cake, cut into cubes
3 tbsp orange juice
¼ tsp almond extract
2-1/2 c Cold Skim Milk
2 pkgs (4 –svg each) Vanilla flavor Jell-O (fat-free) instant pudding*
1 ½ c COOL WHIP (thawed) Sugar-free whipped topping, divided
2 pkg (12 oz each) frozen mixed berries, thawed, drained
PLACE cake cubes in large bowl and add orange juice and extract. Drizzle over cake; toss to coat. Pour the milk into another large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in 1 cup of the whipped topping. Place half of the cake cubes in 2-qt. glass serving bowl or round casserole dish; top with layers of half each of the remaining berries and pudding mixture. Repeat layers. Cover with plastic wrap. Refrigerate at least 2 hours. Top with remaining 1/2 cup whipped topping and reserved berries just before serving. Store leftovers in refrigerator.
*could substitute chocolate-flavored if desired
Also, pass on the hotdogs and enjoy a hamburger with Lean ground beef (getting your Iron and Protein!) and a whole-wheat bun!
Feel free to share your favorite “healthy” versions of cookout recipes too!