CPR Online

Summer’s Guide to Healthy Eating

By Lianne Palazzolo
Public Relations Assistant

It’s time to get out the bathing suit you keep out of sight for the winter and head to the beach! Summer is a time to re-unite with friends for weekends full of barbeques, cold beverages, and nice weather. Because of all this fun, chaos and…traffic, we forget all about the healthy eating that we try to stick to all year. A weekend of food and drinks does not have to be bad for your waistline.

Here are some recipes that won’t make you want to curl up on the couch under a blanket after you eat them. Whether you are hosting an outdoor party or attending one, these are some good dishes to bring to the table.

Grilled Filet Mignon with Vegetable Kabobs

Ingredients (4 Servings)
• 1 lemon, zested and juiced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 16 cherry tomatoes
• 10 ounces white mushrooms, stemmed
• 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
• 1 small red onion, cut into wedges
• 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

• Preheat grill to high.
• Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
• Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

• Per serving: 291 calories; 17 g fat ( 4 g sat , 9 g mono ); 70 mg cholesterol; 10 g carbohydrates; 27 g protein; 3 g fiber; 363 mg sodium; 529 mg potassium.

Honey Mustard Turkey Burger

• 1/4 cup coarse-grained mustard
• 2 tablespoons honey
• 1 pound ground turkey breast
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons canola oil
• 4 whole-wheat hamburger rolls, split and toasted
• Lettuce, tomato slices and red onion slices, for garnish

1. Prepare a grill.
2. Whisk mustard and honey in a small bowl until smooth.
3. Combine turkey, 3 tablespoons of the mustard mixture, salt and pepper in a bowl; mix well. Form into four 1-inch-thick burgers.
4. Lightly brush the burgers on both sides with oil. Grill until no pink remains in center, 5 to 7 minutes per side. Brush the burgers with the remaining mustard mixture. Serve on rolls with lettuce, tomato and onion slices.

• Per serving: 313 calories; 6 g fat ( 0 g sat , 1 g mono ); 45 mg cholesterol; 39 g carbohydrates; 32 g protein; 5 g fiber; 526 mg sodium; 6 mg potassium.

Country Potato Salad

• 2 pounds small potatoes, preferably heirloom
• 1 cup chopped celery
• 2 ounces smoked ham, sliced into strips
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh chives, or scallions
• 2 tablespoons chopped fresh mint, or dill
• 3/4 cup nonfat buttermilk
• 1 tablespoon lemon juice
• 1 tablespoon peanut or canola oil
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 2 large hard-boiled eggs, (see Tip), peeled and coarsely chopped

1. Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
2. When the potatoes are cool enough to handle, taste a bit of potato skin—if it’s bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
3. Add celery, ham, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.

• Per serving: 138 calories; 4 g fat ( 1 g sat , 2 g mono ); 58 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 272 mg sodium; 643 mg potassium.

Garden Pasta Salad

• 2 cups whole-wheat rotini, (6 ounces)
• 1/3 cup reduced-fat mayonnaise
• 1/3 cup low-fat plain 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

1. 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.
2. 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.

• Per serving: 205 calories; 9 g fat ( 2 g sat , 5 g mono ); 1 mg cholesterol; 29 g carbohydrates; 6 g protein; 4 g fiber; 291 mg sodium; 269 mg potassium.

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