Friday, May 27, 2011

Memorial Day Tips and Recipes

Memorial Day is the unofficial start to summer, and everyone likes to celebrate with a big cookout or picnic. On the day of the cookout or picnic, make sure you eat your normal meals up until time of the event. Try to limit your starch intake (such as breads, rice and pasta) and load your meals with proteins and veggies, the protein and fiber will help keep you full and satisfied.
When it comes to the food at the cookout, try choosing chicken breasts or lean beef. Studies show that the more food there is to choose from (such as buffets) the more variety you put on your plate; and the more different tastes that compete with each other, the more you are likely to overeat. So try to limit yourself only to those foods you really love and want- don’t waste calories mindlessly munching on chips and dips. Make a couple of potluck dishes to take with you, such as a fruit salad, grilled chicken, baked chips and salsa or mustard potato salad; that way you know that those foods won’t break your calorie bank.

Classic Potato Salad from Weight Watchers

2 pound(s) uncooked Yukon Gold potatoes, peeled, cut into 1-inch chunks
2 large eggs, hardboiled
2 tsp apple cider vinegar
½ c. greek style plain yogurt
¼ c. mustard (honey, dijon or regular)   
3 tab. Pickle relish
1 ½ tsp. honey
½ tsp ea. salt and black pepper
1/2 c. chopped celery
1/3 c. chopped red onion

Place potatoes in a large saucepan and cover with 2 inches of water; bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about 7 to 9 minutes; drain and cool slightly.
Meanwhile, in a large bowl, using a fork, mash yolk from 1 egg with vinegar until smooth. Add yogurt, mustard, relish, Sugar or honey, salt and pepper; stir until blended.
Add potatoes, celery and onion to bowl; toss to mix and coat. Chop remaining egg white and egg; gently fold into potato salad. Cover and refrigerate until chilled. Yields about 3/4 cup per serving.

What’s a summer cookout without drinks? Below you will find recipes for some popular drinks that won’t teetotal the past weeks efforts. Have a glass of water in between drinks to stay hydrated and save calories.

Skinny Margarita
This Skinny Margarita recipe (from has only 120 calories versus the 500 plus calories in the Classic Margarita recipe.

1.5 oz. Tequila (We love silver tequila as it has the fewest calories)
.25 oz. of Triple Sec or a “splash” (or orange juice)
2 tbsp. fresh lime juice, the juice of 3-4 wedges
1 tbsp. Splenda®

Combine all ingredients in shaker with ice cubes and shake vigorously for 30 seconds.
Rub a cut lime around the rim of a glass and dip the rim into a plate of salt.(optional)
Pour mix into a glass on the rocks and serve!  Another option is to blend ingredients with 1/2 cup of ice and serve frozen, as shown on right.

Servings:1, Calories; 120, Fat: 0g, Carbs: 4 carbs, Protein: 0g, Sugars: 4

Skinny Cosmopolitan (from
2 ounces Absolut citron vodka (or citrus flavored vodka)
Club soda, 1 splash
Cranberry juice, 1 splash
1 lime wedge

Over ice in a bartender shaker, mix liquid ingredients and shake well. Strain
Servings: 1, Calories 133, Fat: 0g, Carbs: 1, Sugars 1

Classic Mojito
Try this recipe for a slimmer version created by Bethenny Frankel.

1⁄2 lime, cut into 6 wedges
1 1⁄2 tablespoons lime juice
2 tablespoons torn mint leaves
1⁄2 teaspoon honey, warmed
2 ounces rum
4 ounces club soda
Fresh mint sprig (optional)
Lime wedge (optional)

1. Fill a martini shaker with 1 cup ice. Add lime wedges, lime juice, and mint. Muddle lime and mint with a pestle or a long spoon until well-bruised and fragrant.

2. Combine honey, rum, and club soda; stir gently to dissolve honey. Add to muddled mixture; stir until mixture is well-chilled. Strain into a rocks glass filled with ice; garnish with mint and lime, if desired.

Serving: 1; Calories 153; Fat 0g; Carbs 7g; Sugars 4g

Skinny Pina Colada

4 oz white rum
¼ c. light coconut milk (calorie breakdown is for Thai Kitchen Organic Light)
¼ c. pineapple juice

Fill a blender 1/3 up with ice, add ingredients and blend until smooth.

Servings: 2, calories 169; Fat .5g; Carbs 4.5g; Sugars 4g

The usual fare:
Red wine (5 oz):120
White wine (5 oz): 120
Alcohol-free wine (5 oz): 20-30
Beer (12 oz): 150-198
Light beer (12 oz): 95-136
Ultra-light beer (12 oz): 64-90

No comments: