Sunday, March 1, 2015

5 healthy Labor Day weekend recipes

Rum-glazed grilled shrimp is a healthy alternative for your Labor Day barbecue. (istock)
Rum-glazed grilled shrimp is a healthy alternative for your Labor Day barbecue. (istock)

Healthy eating on holidays is always a challenge and Labor Day weekend is no different. According to a study by Forza Supplement, some people eat up to 3,000 calories just at one barbecue. Imagine if you are planning on attending more than one this weekend? Chips and dip, ice cream, cupcakes, hot dogs and hamburgers…all hard to resist. However with healthy alternatives that your taste buds will approve of, you can still enjoy the barbecue without the guilt.

Here are five healthy recipes that you can make this weekend for your own barbecue or to bring to a friend’s. We chose an appetizer, salad, grilled main entrees and desserts that have slimmed down calories and fresh ingredients.

Annie’s Fruit Salsa & Cinnamon Chips

Who doesn’t like to nibble at a barbecue or a party? This easy-to-make appetizer uses fresh fruits such as kiwis, apples, raspberries, and strawberries in the salsa, and offers a sweeter take on the chips.

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  • Per serving: 312 calories, 5.9g fat, 59g carbohydrates,6.8g protein, 5.7g fiber

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    Mom’s Cucumber Salad

    Salads are a summertime staple and innately healthy, but sometimes creamy dressings contain extra calories. This version of the cucumber salad has the mayonnaise you love but will cost you less than 250 calories.

    Per serving: 237 calories, 22g fat, 10.8g carbohydrates, 0.9g protein, .05g, fat

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    Rum Glazed Grilled Shrimp

    Fresh jumbo shrimps lightly glazed in a mixture of honey spiced rum, orange zest and other ingredients is a healthy alternative to steak at a barbecue. You can even add lime juice and white wine for some added flavor. This recipe only takes 30 minutes so there will be plenty of time to spend with your guests.

    Per serving: 232 calories, 1.5g fat, 19.1g carbohydrates, 28.7g protein, 0.2g fiber

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    Veggie Burgers

    Burgers go with barbecues like cake goes with birthday parties, but what if you are a vegetarian or are just trying to eat healthy? These veggie versions give you the taste and flavor of a burger with a mixture of carrots, shredded summer squash, shredded zucchini, oats, eggs and cheese. Just remember that before you can form the patties, you need to refrigerate the mixture for an hour.

    Per serving: 193 calories, 4.3g fat, 31.9g carbohydrates, 6.9g protein, 3.1g fiber

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    Creamy Blueberry Pie

    For pie-making you need to be able to set aside a few hours for baking, but with the fresh blueberries, custard and streusel it is well worth the wait. This recipe takes 2 hours and 20 minutes.

    Per serving: 440 calories, 17.8g fat, 67.3 carbohydrates, 4.8g protein, 1.9g fiber

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    Tracey Romero Sports Medicine Editor, Philly.com
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