How to: Make your 4th of July cookout a healthy feast

Try these delicious healthy "hacks" on your favorite cookout foods One of my favorite annual events is almost here, {NAME}: The traditional Fourth of July cookout! And if you ask me, there’s no better way to celebrate our nation’s birthday than to get together with friends and family, and to enjoy a fun and delicious backyard feast. For many people, that means burgers and hotdogs on the grill, potato salad, chips and dips, sodas, desserts… and all you can eat! But as delicious as all those summer staples are, they don’t do your waistline any favors — and some of them are flat-out not good for you. Well, as you know, I don’t think you need to sacrifice taste and flavor in order to eat healthier. That’s why I’ve put together a Fourth of July menu that will satisfy anyone’s taste buds — while helping you stick to your weight control goals. So here are a few delicious AND healthy ideas for your Independence Day Backyard Bash! And they’re just as tasty and good for you any day of the year ; )  Mushroom Burgers This is one of my all-time favorite meal hacks. Grate 6 ounces of mushrooms in a food processor (just chop them if you like a chunkier texture). Mix them in with 1 pound of ground beef, along with any of your other favorite burger fixins (chopped onions, spices, diced green peppers, or even a little salsa). Make your patties, then toss ‘em on the grill and cook ‘em just the way you like ‘em! They’ll come out moist and delicious, and you’ll be cutting back on a lot of unhealthy fat. Win-win, right? Grilled Carrots Now, I was never a big fan of cooked carrots. But this simple recipe turns them into a true treat by bringing out the sweetness — without a lot of calories. Mix 4 tablespoons of extra virgin olive oil, 1 tablespoon of balsamic vinegar, and 1 teaspoon of chopped fresh rosemary (or try a little powdered or fresh ginger). Wash and peel 1 pound of medium-sized carrots. Put them on the grill and brush with the oil mixture. Cook for 10 minutes, then turn and cook for another 10 minutes, brushing with the oil mixture again. Then dig in! (I also love zucchini spears and asparagus cooked on the grill, just brushed with olive oil.) Potato Salad No backyard cookout is complete without potato salad. But you can cut out some of the fat and calories — and discover an amazing new taste treat — by replacing the mayo in your favorite recipe with either plain Greek yogurt or mashed avocado. It tastes so good you’ll wonder why you never heard of this before. (And remember that “trick” I showed you recently: cooking potatoes, then refrigerating them, changes them from “bad carbs” to “resistant starches” — which not only help you stay slimmer... they also feed the good bacteria in your gut.) Deviled Eggs Eggs are a great source of protein and other nutrients… and even help your good cholesterol. But the mayo in most recipes is just empty calories and unhealthy fat. So why not swap it out for healthy plain Greek yogurt, hummus, or crushed avocado? Hard-boil 6 eggs, then cool in cold water. Peel them, then slice lengthwise, placing the yolks in a bowl. Add ¼ cup of plain Greek yogurt (or hummus or avocado), along with 1 teaspoon of vinegar (balsamic, for a richer flavor), 1 teaspoon of yellow mustard, and ⅛ teaspoon of salt, then mash together. Spoon the mix equally into each of the egg whites, then add a light sprinkle of paprika or cayenne. (Another ‘un-mayo’ idea: If you make your own coleslaw, try swapping out the mayo for one of those other healthier ingredients. You won’t be disappointed!) Salad Dressing The best way to ruin a salad — and turn it into an UNhealthy choice — is to smother it with a sugary or fat-filled dressing. Why not make your own? Start with equal parts extra virgin olive oil and balsamic vinegar, then let your creative juices flow. Try some minced garlic or garlic powder. If you like a little kick, add some dijon mustard. Do you prefer a creamier texture? Thicken it up with a little plain Greek yogurt. Remember, experimenting is fun! So try different herbs and spices. Grilled Melon This works great for cantaloupe or honeydew. Just cut the melon into wedges, then pare off the rind. Grill on medium heat, about 5 minutes per side. It brings out the sweetness, while adding a delicious smoky flavor. (Works with watermelon, too. Cut 1-inch slices, then cut in quarters so they’re easier to handle.) For an exciting, zesty twist, sprinkle on a little chili powder. If you really like it spicy, try some cayenne... and let the heat and the sweet fight it out inside your mouth. Yummy! Melon Smoothie Who needs sugary sodas… when you can have a healthy melon smoothie in just minutes? Add 4 cups of cantaloupe, a peeled avocado, and some chopped fresh mint to a blender, then liquify. I like to use chilled melon, but you can also add a couple of ice cubes to cool it down. Delicious, refreshing, and only about 100 calories per serving. Well, there you go! You now have the makings of an amazing backyard barbecue bash — for any occasion. But these recipes are just a starting point. That means I want you to feel free to tweak them and make them your own. Because as long as you stick with healthy ingredients, there are no “wrong” recipes, right? And however you choose to spend your holiday… Have a fun, delicious, and safe Fourth of July celebration! To your present and future health, Amy Lee, MD Head of Nutrition  [Top logo]( P.S. If you try any of these recipes, I’d love you to tell me how much you enjoyed them. And if you use any of them for your Fourth of July cookout, please send me pictures! There’s nothing I’d like better than to see you enjoying yourself, while putting some of my tips to good use.    This email was sent to {EMAIL} by amylee@nucific.com 19528 Ventura Blvd. #343 Tarzana, CA 91356 [Edit Profile]( | [Manage Subscriptions]( | [Report Spam]( Â