Listen up all of you die hard potato salad fans out there.  This Labor Day you can "have your cake and eat it too!"  I am going to share with you a potato salad recipe that is not only good for your waistline but also good for your heart. But most importantly, it is delicious.

One cup of traditional potato salad can set you back nearly 350 calories and 20 gm fat. By decreasing the serving size to 1/2 cup and making a few simple ingredient swaps you can enjoy your potato salad, guilt free this Labor Day Holiday. 

I hope you enjoy this recipe as much as me and my family and have a wonderful and safe Labor Day weekend. You can also watch my cooking demonstration of this recipe.


Creamy All-American Potato Salad

Makes 8 servings
Prep: 20 minutes
Chill: 4 hours
Cook: 20 minutes

Ingredients

1   hard-cooked egg, chopped
Lettuce leaves (optional)
4 cups baby red skinned potatoes (1-1/4 pounds total)
1  cup diced celery
1/4  cup finely chopped onion
2  tablespoons dill pickle relish
1/2  cup light mayonnaise dressing or salad dressing
1/2  cup light sour cream
2  tablespoons skim milk
2  teaspoons prepared yellow mustard
1/2  black pepper
1/4  to 1/2 teaspoon celery seed
 

Directions

1. Scrub potatoes. Leaving skins on, cut baby red potatoes in quarters. In a large covered saucepan cook potatoes in boiling water for 20 to 25 minutes or just until tender. Drain well; cool slightly.
 

2.  Transfer to a large bowl. Stir in celery, onion, and pickle relish.
 
3. In a small mixing bowl stir together the mayo, sour cream, milk, mustard, pepper, and celery seed. Pour over potatoes. Toss lightly to coat potatoes. Carefully fold in chopped egg.
 
4. Cover and refrigerate for at least 4 or up to 24 hours. If desired, serve in a lettuce-lined bowl. Makes 8 servings.
 
*Note: Waxy potatoes, such as long whites and round reds, have a moist, smooth texture and will hold their shape after cooking. Tiny new potatoes are usually just young round reds and will also work well in salads.
 

Nutrition facts per ½ cup serving:
calories: 155    

total fat: 7gm
protein: 4 gm

Ahhhh . . .fast food, so easy, so quick, so delicious but oh so unhealthy (not to mention pricey!).  To put some money back in your wallet and help your family eat healthier in a hurry try, Homemade “Fast Food.” I know it sounds impossible but you can do it and your family will love you for it!

Instead of ordering a greasy meat lover’s pizza packed with saturated fat and calories, try these two recipes for a fast food lovers dream, “Mighty Meaty Pizza Pockets” and a “Guilt Free Caesar Salad!”  These recipes are not only perfect for a fast meal for tonight but can also double as tomorrow’s tasty brown bag lunch.

Mighty Meat Pizza Pockets

• 1 can of Pilsbury refrigerated pizza crust dough
• 1 link Turkey Italian sausage
• 18 slices of Turkey Pepperoni
• 3 slices Canadian Bacon
• Part skim Mozzarella cheese, grated
• ½ cup Marinara Sauce in the jar or Pizza Sauce
• olive oil and pastry brush
• Italian Seasoning  

1)  In medium skillet heat one sausage link breaking it into crumbles until fully cooked.  Set aside.

2)  Preheat oven to 425 degrees.

3)  Unroll dough gently on a sheet of parchment paper large enough to cover a cookie sheet on a flat surface.  Using a pizza cutter or knife cut dough into 6 equal rectangles. 

4) Spoon approximately 1 Tbsp of marinara sauce in center of each rectangle.  Top with 3 slices of pepperoni, ½ slice Canadian bacon (cut in pieces),  1 Tbsp sausage crumbles, and 2 Tbsp cheese.

5)  Gently fold dough over toppings, forming a triangle.  Seal the edges by pinching the dough together and then pressing edges with a fork.

6)  Brush lightly with olive oil and sprinkle with Parmesan cheese and Italian Seasoning.

7)  Transfer parchment paper with pizza pockets to cookie sheet.  Bake for 15-18 minutes or until crust is golden brown.

* For an extra punch of nutrition fill pocket with diced peppers, onions, and mushrooms.

Nutrition Facts per pocket
260 calories 12 gm fat

 

Guilt Free Caesar Salad

• 5 cups of Romaine lettuce leaves, torn into small pieces
• ½ cup cherry or grape tomatoes, cut in half
• ½ cup Caesar croutons
• 2 Tbsp shredded or shaved Parmesan cheese

Dressing

• 3 Tbsp Reduced Fat Mayo with olive oil
• 1 ½ tsp red wine vinegar
• 2 tsp parmesan cheese, shredded or grated
• 2 teaspoons fresh lemon juice
• ½ tsp. garlic salt or garlic powder to reduce sodium content of recipe
• ½ tsp. ground black pepper

In large bowl place the first four ingredients, set aside.  In small bowl combine all the dressing ingredients until well blended.  Add to salad and toss gently to evenly coat entire salad.  Serve immediately.  If serving at a later time, store salad and dressing separate and refrigerate.  Makes 6 servings.

Nutrition Facts per serving:
76 calories       4.6 gm fat  

Summer is here and that means the kids are hanging around the house, raiding the pantry and fridge, and may even be suffering from some summer boredom blues. Well have no fear I have included some healthy snack recipes that the kids will have a blast preparing and eating and parents will love the fact that they are providing their children with nutritious and delicious summer snacks.  With each recipe I will share with you some specific tips for summer snackin’ for the kids.

Snack Tip #1:  FOCUS ON FUN
Make snack time a fun experience for the kids.  Allow them to roll up their sleeves and get their hands dirty.  Making healthy snack preparation fun is a perfect way to get them interested in nutritious foods.  Below is a perfect recipe that is not only fun to make but even more fun to eat! 

Gone Fishin’ 
½ cup light or fat free cream cheese

blue food coloring

celery sticks

goldfish crackers

Place cream cheese in bowl and tint the cream cheese with blue food coloring to make the “water.”  Place the “water” into a ramekin or small bowl for each child.  Place goldfish crackers into a separate small bowl for each child.  Give each child celery sticks (“fishing poles”) to “go fishing”! 

Snack Tip #2:  CHUNK THE JUNK
It is easy for kids to grab soda, candy, chips, and other food that is full of empty calories and short on nutrition.  Filling little tummies with junk or empty calories leaves little room or interest in more nutritious foods such as fruits, veggies, whole grains, and dairy products. I encourage parents to take the time with their kids and make tasty treats like, “Gimme Smore Cones”.  The kids will not miss the twinkies and parents will be providing their child with the nutrients their bodies need for proper growth and development.  It’s also a perfect way to cool off during these dog days of summer, no campfire needed for these S’mores!

Gimme S’more Cones 
4 Ice cream cake cones

1 ½ cups cold skim or 1% milk*

1 box Sugar Free Fat free choclolate instant pudding

1 cup whipped topping, thawed

4 graham crackers, broken into pieces

½ cup mini marshmallows

mini chocolate chips, optional

Pour milk into medium mixing bowl.  Add pudding mix.  Beat with wire whisk for 2 minutes. Gently stir in whipped topping.  Spoon 1/4 cup pudding into individual cake cones.  Top with graham cracker pieces, 1 Tbsp. marshmallows, and mini chocolate chips.   Serve immediately.

*Prepare with skim or 1% milk for children older than 2 years old, whole milk for children under 2 years of age. 

Snack Tip #3:  EXPOSE TO NEW FLAVORS
Use snack time as a way to expose children to new flavors or flavor combinations.  I know this can be a challenge for picky eaters.  However getting the children involved in the preparation will increase their chances of eating foods they would normally turn up their noses to.  To illustrate this snacking tip I have created four Mini Bagel Stacker recipes. Each stacker has a fun name, is a perfect portion for the little ones, and will be sure to put a smile on their faces.

Mini Bagel Stackers 

PB Wonder Stacker

1 whole wheat mini bagel

2 Tbsp Natural Peanut butter

4 Banana slices

2 Apple slices

1 Tbsp Low fat granola

BLT Stacker
1 whole wheat mini bagel

Turkey bacon, cooked

1 Leaf of green leaf lettuce

1 tomato slice

Garnish with frill pick: 2 Grape or cherry tomatoes

Ham and Cheese Delight Stacker

1 whole wheat mini bagel

2 thin slices of Ham

One slice of favorite cheese

Garnish with frill pick: 1 Mini dill pickle

The Great Greek Stacker

1 whole wheat mini bagel

¼ cup Roasted Red Pepper Hummus

4 Cucumber slices

1 tomato slice

Garnish with frill pick: Black olive and cucumber ribbon

 

 

Beat the heat with these cool and refreshing summer salad recipes. They are super easy to prepare and are bikini and speedo friendly (heart healthy too!!). They are perfect for a light summer meal or an easy to pack lunch.


Aloha Chicken Salad
    (Makes Six ½ cup servings)  

2 cups diced fully cooked chicken breast
1 cup of fresh or canned (no sugar added) pineapple chunks
¼ cup red bell pepper, diced
¼ cup green onion, chopped
*¼ cup pecan pieces, toasted (may substitute macadamia nuts or slivered almonds)
½ cup light mayo
Salt and pepper to taste

In large bowl mix all of the above ingredients together.  Chill in refrigerator for at least one hour.  To enhance the flavors even more in the pineapple, grill the pineapple and then add to the salad.

Nutrition Facts per serving:
200 kcal 
**10.5 gm fat

 * To toast nuts: place nuts on cookie sheet and bake for 5 minutes in a 400 degree oven.  Allow to cool. Store in an airtight container.

 **Remember most of the fat from this recipe is coming from your nuts which are rich in heart healthy monounsaturated fat)

Bruschetta Whole Wheat Pasta Salad

4 cups cooked penne whole-wheat pasta
1 cup sliced grape tomatoes
¼ cup sliced fresh basil
2 cloves of garlic, finely chopped
1 ½ Tbsp. Olive Oil
1 cup of mozzarella, cut into small cubes
salt and fresh ground pepper to taste

In large bowl mix all of the above ingredients. Refrigerate for at least one hour. Serve cold. For a main dish add grilled chicken atop the pasta salad.

Jenny’s Chicken Salad
     ( Makes 4-5  ½ cup servings)

¼ cup chopped pecans, toasted
12 ounces Fully Cooked Chicken Breast, chopped and cooled
½ cup Lighht Mayo
½ cup red seedless grapes (halved)
¼ cup chopped celery
½ teaspoon black pepper

Preheat oven to 400 degree, place chopped pecans on a cookie sheet and bake for approximately 5-7 minutes or until lightly toasted. While the pecans are toasting, combine remaining ingredients in large mixing bowl.  Once pecans are cooled toss in mixing bowl. Serve or refrigerate immediately. 

Last week Baptist Health System participated in a 2-Day National Health and Fitness Day Fair for Pearson, a global education and publishing company. The fair was designed to focus on key wellness areas, such as cancer awareness, cardiovascular health and diabetes awareness. Kristina Gillen, Director of Community Affairs for BHS, successfully organized several lunch and learn sessions given by some of Baptist’s leading physicians on the key wellness topics. Pearson also requested a Baptist dietitian participate in the fair. Since Pearson did not want this fair to be just a typical “grab and go” wellness fair I had the pleasure of providing individualized nutrition evaluations to employees. All of the employees I met with were highly motivated and ready to make lifestyle changes. It was so rewarding to see so many people ready to make a worthwhile investment in their future through diet and exercise. 

The last day of the Health Awareness Fair I provided a live recipe demonstration. With the fair’s theme in mind I prepared a nutrient packed “Go Green” Smoothie. The recipe is available for you on my previous blog entry.  Also the link to Kristina’s Baptist community blog with photos of the event is as follows:  http://communityeventssa.blogspot.com/2009/05/health-education-and-go-green-smoothie.html

As you can see from the photos some were reluctant to drink the smoothie since it was green, but just like “Dr Seuss’s Green Eggs and Ham” once they tried it they loved it. This recipe is a great way to sneak in your green leafy vegetables and fruit servings since most of us are not consuming close to the recommended 5 servings of fruit and vegetables per day on a consistent basis. I encourage you to give this recipe a try . . . you just might like it! 

This refreshing frozen delight is packed with phytonutrients (pronounced FIGHT-O) which, just as the word sounds, has been shown to fight certain cancers and reduce the risk of heart disease and aging. So, whip up this super easy recipe for a nutritious snack or an energizing breakfast for yourself or your loved ones.

INGREDIENTS
2 cups fresh baby spinach leaves
2 bananas (frozen preferred)
1/2 cup frozen mangos
1/2 cup frozen peaches
1/2 cup water or 1/2 cup vanilla light yogurt

DIRECTIONS
Place spinach leaves in blender and blend with 1/2 cup of water.
Add bananas, mangos and peaches to spinach mixture. Blend with water to your preferred consistency. Add 1 scoop of protein powder or 1 Tbsp peanut butter for additional protein. Enjoy!

NUTRITION FACTS PER 9 OZ. SERVING
Calories: 107 
Total fat: 0 gm 
Protein: 1.25 gm 
Carb.: 27 gm