Mmmmm, Memorial Day. Makes me (and probably all of you) think of barbecue, sun, family and the hopefully, a beautiful summer ahead.  I’ve got some little treasures to share to set yourself up for Memorial Day festivities, Nutritious Life-style. In addition to all of the usual tips, consider these:

 Starters: don’t waste your time with chips, pretzels or other nutrient poor nonsense. Make a gorgeous crudite plate, filled with veggies you may normally overlook: jicima, fennel, radishes, green beans and endive leaves are perfection on a warm day. Sometimes just shaking up your veggie routine is enough variety to keep you satisfied . Hollow out a pepper and use as a little bowl to fill with hummus or a low fat Greek yogurt dip. In lieu of packaged fried chips, make your own by slicing soft tortillas (look for 8 grams of fiber or more on the package) into chip size triangles and tossing them on the BBQ for a few seconds on each side.

CUCUMBER – FETA GREEK YOGURT DIP

Time: 5 active minutes, 1 hour – 24 hours to marinate

Serves: 8 – 10

 INGREDIENTS:

• 2 cups (16 ounces) Plain fat free Greek Yogurt
• 1 English cucumber, peeled, seeded, finely chopped, and spread on a paper towel to remove excess moisture
• 8 ounces crumbled feta
• 2 garlic cloves, minced
• 2 tablespoons fresh dill
• 2 tablespoons scallion, cut fine
• 1 tablespoons fresh lemon juice

 DIRECTIONS:

1. Mix all ingredients well. Prepare a few hours in advance and leave in the refrigerator for flavors to marry. Serve chilled.

So now that you have your cold app, here is a hot and easy one for you. Grilled jalapeños stuffed with goat cheese and sundried tomatoes wrapped in extra lean and delicate prosciutto will make you look like you have just completed culinary school. Full of capsaicin and monounsaturated fat, these one up a pig in a blanket any day!

 GRILLED PROSCIUTTO WRAPPED JALAPENOS

Time: 30 minutes

Serves: 6

 INGREDIENTS:

• 8 ounces goat cheese
• 1 tablespoons sundried tomatoes, diced
• 18 Jalapeños, washed with a vertical slit cut from top to bottom (remove seeds if you like less heat)
• 18 extra thin slices of lean prosciutto (remove visible fat)

 DIRECTIONS:

1. Mix goat cheese and sundried tomato together.
2. Spoon cheese mixture into the jalapeño slit and wrap with a slice of prosciutto
3. Secure with a toothpick
4. Grill at moderate heat for 12 minutes, until the jalapeño is no longer bright green

 Main course: I’m not anti-bread, but truth be told, the bun of a burger or hot dog just doesn’t taste as delicious to me as what is inside. Buns tend to be nutrient poor and over processed. Let’s not waste time with them. I like to focus on the smoky barbecue flavor of the steak, chicken, fish or burger. I used to just skip the bun and go the fork and knife direction, but that is a little anti-barbecue, as it requires a seat and a table to be most effective. These days I put my grilled goodness into a cabbage leaf or sturdy lettuce leaf and chow down – an idea that came from one of my favorite Korean dishes bulgogi.

BULGOGI

Time: 30 active minutes, 1 – 24 hours for marinade

Serves: 4

 INGREDIENTS:

• 1 pound extra lean beef sirloin
• 1 tablespoon agave
• 1/4 cup lite soy sauce
• 2 tablespoon sesame oil
• 2 teaspoon sesame seeds
• 1/4 cup chopped scallions
• 1 clove garlic, chopped
• 1 inch fresh ginger, grated
• 1/2 teaspoon coarsely ground black pepper
• 1 head of lettuce, such as Green Leaf or Boston, washed and drained

 DIRECTIONS:

1. For easier slicing, place beef in freezer for 30 minutes. Cut across the grain so meat will be tender. You want super thin slices – ¼ inch thick at most
2. In a bowl, stir together agave, soy sauce, oil, sesame seeds, scallions, garlic, ginger and black pepper. Add the meat until all the slices are coated.
3. Cover and marinate 1-2 hours at room temperature or 4 – 24 in a refrigerator.
4. Barbeque meat 1 minute on each side. Serve immediately in lettuce cups. Eat like a sandwich.

Just a reminder – avoid charring meat as it is grilled over a hot barbecue. Do not eat blackened or burned animal protein, including beef, pork, chicken or fish – we know that charred meats contain heterocyclic amines – compounds that are known to cause cancer.

Dessert: brush some peaches, pineapple and plums with a little bit of honey and a sprinkle of nutmeg. Toss them on the grill for 3 – 8 minutes, depending on how hot the grill is and serve with a spoonful of sorbet or vanilla bean ice cream and fresh mint.

Happy and healthy Memorial Day. I hope your 2012 celebration is just the beginning of a summer filled with healthfully grilled deliciousness.

Mmmmm, Memorial Day. Makes me (and probably all of you) think of barbecue, sun, family and the hopefully, a beautiful summer ahead.  I’ve got some little treasures to share to set yourself up for Memorial Day festivities, Nutritious Life-style. In addition to all of the usual tips, consider these:

 Starters: don’t waste your time with chips, pretzels or other nutrient poor nonsense. Make a gorgeous crudite plate, filled with veggies you may normally overlook: jicima, fennel, radishes, green beans and endive leaves are perfection on a warm day. Sometimes just shaking up your veggie routine is enough variety to keep you satisfied . Hollow out a pepper and use as a little bowl to fill with hummus or a low fat Greek yogurt dip. In lieu of packaged fried chips, make your own by slicing soft tortillas (look for 8 grams of fiber or more on the package) into chip size triangles and tossing them on the BBQ for a few seconds on each side.

CUCUMBER – FETA GREEK YOGURT DIP

Time: 5 active minutes, 1 hour – 24 hours to marinate

Serves: 8 – 10

 INGREDIENTS:

• 2 cups (16 ounces) Plain fat free Greek Yogurt
• 1 English cucumber, peeled, seeded, finely chopped, and spread on a paper towel to remove excess moisture
• 8 ounces crumbled feta
• 2 garlic cloves, minced
• 2 tablespoons fresh dill
• 2 tablespoons scallion, cut fine
• 1 tablespoons fresh lemon juice

 DIRECTIONS:

1. Mix all ingredients well. Prepare a few hours in advance and leave in the refrigerator for flavors to marry. Serve chilled.

So now that you have your cold app, here is a hot and easy one for you. Grilled jalapeños stuffed with goat cheese and sundried tomatoes wrapped in extra lean and delicate prosciutto will make you look like you have just completed culinary school. Full of capsaicin and monounsaturated fat, these one up a pig in a blanket any day!

 GRILLED PROSCIUTTO WRAPPED JALAPENOS

Time: 30 minutes

Serves: 6

 INGREDIENTS:

• 8 ounces goat cheese
• 1 tablespoons sundried tomatoes, diced
• 18 Jalapeños, washed with a vertical slit cut from top to bottom (remove seeds if you like less heat)
• 18 extra thin slices of lean prosciutto (remove visible fat)

 DIRECTIONS:

1. Mix goat cheese and sundried tomato together.
2. Spoon cheese mixture into the jalapeño slit and wrap with a slice of prosciutto
3. Secure with a toothpick
4. Grill at moderate heat for 12 minutes, until the jalapeño is no longer bright green

 Main course: I’m not anti-bread, but truth be told, the bun of a burger or hot dog just doesn’t taste as delicious to me as what is inside. Buns tend to be nutrient poor and over processed. Let’s not waste time with them. I like to focus on the smoky barbecue flavor of the steak, chicken, fish or burger. I used to just skip the bun and go the fork and knife direction, but that is a little anti-barbecue, as it requires a seat and a table to be most effective. These days I put my grilled goodness into a cabbage leaf or sturdy lettuce leaf and chow down – an idea that came from one of my favorite Korean dishes bulgogi.

BULGOGI

Time: 30 active minutes, 1 – 24 hours for marinade

Serves: 4

 INGREDIENTS:

• 1 pound extra lean beef sirloin
• 1 tablespoon agave
• 1/4 cup lite soy sauce
• 2 tablespoon sesame oil
• 2 teaspoon sesame seeds
• 1/4 cup chopped scallions
• 1 clove garlic, chopped
• 1 inch fresh ginger, grated
• 1/2 teaspoon coarsely ground black pepper
• 1 head of lettuce, such as Green Leaf or Boston, washed and drained

 DIRECTIONS:

1. For easier slicing, place beef in freezer for 30 minutes. Cut across the grain so meat will be tender. You want super thin slices – ¼ inch thick at most
2. In a bowl, stir together agave, soy sauce, oil, sesame seeds, scallions, garlic, ginger and black pepper. Add the meat until all the slices are coated.
3. Cover and marinate 1-2 hours at room temperature or 4 – 24 in a refrigerator.
4. Barbeque meat 1 minute on each side. Serve immediately in lettuce cups. Eat like a sandwich.

Just a reminder – avoid charring meat as it is grilled over a hot barbecue. Do not eat blackened or burned animal protein, including beef, pork, chicken or fish – we know that charred meats contain heterocyclic amines – compounds that are known to cause cancer.

Dessert: brush some peaches, pineapple and plums with a little bit of honey and a sprinkle of nutmeg. Toss them on the grill for 3 – 8 minutes, depending on how hot the grill is and serve with a spoonful of sorbet or vanilla bean ice cream and fresh mint.

Happy and healthy Memorial Day. I hope your 2012 celebration is just the beginning of a summer filled with healthfully grilled deliciousness.

Nothing says summer quite like the sun, the beach and a BBQ. But before you fill up that gas tank and fire up the grill, it’s important to remember this: while BBQ meats can create a delicious summer meal, high temperature grilling can quickly turn that perfect meal into carcinogen-carrying fare. Here is a quick refresher to help keep this BBQ season healthy, delicious and carcinogen-free:

What happens when you BBQ foods?

In general, there are two types of chemical reactions that occur when you BBQ foods.  First, fat drippings from meat create smoke that is full of chemicals called PAH’s  (polycyclic aromatic hydrocarbons).  When the smoke surrounds the meat during the cooking process, it transfers these carcinogenic PAH’s onto the meat itself.

In addition, when you grill meat at high temperatures (about 300˚ F or above) and for long periods of time, a reaction in the food occurs, creating HCA’s (heterocyclic amines).   Most HCA’s are found in meat that has been fried or grilled, two different high temperature cooking methods.  Lower temperature cooking methods like boiling, baking or poaching tend to produce the least amount of HCA’s.

It’s also important to remember that both charcoal and gas grilling expose foods to high temperatures.  However, with gas grills you have the option of controlling the flame, and therefore the temperature.

Why should I care?

While researchers still aren’t quite sure how much char is too much for human consumption, what we do know is that PAH’s and HCA’s cause cancer in animals.  The research in humans is not as abundant but preliminary research has shown a high correlation between colon, pancreatic and prostate cancer and HCA exposure.  Bottom Line: you want to try and limit your exposure to them as much as possible.

What can I do?

Don’t ditch the BBQ this summer, just use these simple tips to become a more carcinogen-conscious griller:

• Grill, Don’t Burn – Remember to cook meat until it is brown, not black.  Aim for cooking meat until it is medium rather than well done.

• Go Lean –Lean meats are not only great for heart health, but can also help stop the formation of PAH’s.  Since fat drippings are key to PAH development, less fat means fewer carcinogens. Your heart will thank you, too!

• Put Time into Prep – Marinating meat before cooking helps lessen HCA formation.  Also, try cutting meat into small pieces as they will cook faster and spend less time on the grill, reducing the likelihood of carcinogen formation.

• Trim the Burn – HCA’s are only found in burned or charred parts so remove any burned parts before serving.

• Load up on Veggies - As the buildup of carcinogens is associated with grilling protein rich foods like chicken and steak, vegetables do not create these carcinogens when burned.  So load up the veggies on the grill.  Try grilling corn, asparagus or carrots.

Whoever said the summer was an easier time to eat healthy was clearly not living a very social life! Although you are more apt to show some skin in the summer you are also more apt to drink, eat and socialize! I find the summer to be the most challenging time to “go light” with food and maintain weight, let alone lose it if that is your goal!

Here are the top 5 ways to start the summer right at your Memorial Day BBQ this weekend:

Have a filling food before you go! I always say “ruin your appetite” – you need a snack that provides satiety so you don’t get to the BBQ starving. And don’t “hold out”!  NOT eating all day in prep of a big BBQ is the worst thing you can do. You will slow down your metabolism and probably end up consuming double the calories of what you would have had if you had eaten regular meals throughout the day!

Assess the situation when you arrive! Sometimes your whole attitude going in can make or break your cocktail party/BBQ experience… If you see spinach dip when you walk in you may think (even subconsciously) “it is all over, there is nothing healthy here and I might as well pig out…” Then you notice chicken skewers, shrimp cocktail, crudité… BE PATIENT – CHECK OUT THE SCENE – You may even be able to have a perfectly proportioned meal such as shrimp, veggies and a bit of fat from a cheese and veggie platter!

Hold out on first drink of night! Try to skip that first drink of the night. When you have your first drink before you have even said hello to your guests you are probably off to an overindulgent night.  You will end up consuming too many calories from alcohol and the alcohol can end up making you consume too many calories from food!

Fill your plate one time! If you eat 3 oz. of meat, 4 times that is 12 oz. of meat! I bet if you had filled your plate one time with the 12 oz. you probably would not have eaten it (or you would not have filled it up this much in the first place!) Take a serving of meat, chicken or other protein that is being served (bbq chicken or fish is usually the leanest option!) and then fill the rest of your plate with other healthy options such as grilled vegetables, roasted corn, tomato slices, pickles and salad. Enjoy what you have put on your plate but then stop and go and enjoy the people (not the food!) around you.

Be prepared at home! Have you ever been really “good” and drank seltzer at a cocktail party, nibbled on crudité, had a bite of a chicken skewer and then gotten home and ATTACKED THE REFRIGERATOR?  Often we make the mistake of thinking “I already ate” but your belly is still hungry. So you begin picking and sooner than later you have consumed 1000 calories of who knows what from your refrigerator and pantry.  Make sure to have a mini “real” meal ready for when you get home.  It can be as simple as deli slices and frozen vegetables or even a portion controlled frozen meal. Just be prepared to eat a “real” meal.

BBQ season is coming up for most of us, but that doesn’t mean our freezers have no place in our home! While nothing beats biting into fresh berries straight from the farm and fish caught miles from your home, frozen foods can have major perks. Fruit and veggies are flash frozen when they are picked, retaining their peak nutritional value, where fresh produce often degrades in transit. Besides produce, frozen foods in general have come a long way since their birth in 1924. Instead of the traditional laundry list of ingredients, today there are many organic and “cleaner” options that allow us to reap many nutritional benefits of foods straight from the freezer while satisfying even the most health conscious consumer. While nothing is quite like a home-cooked meal, these Nutritious Life faves are the ultimate in convenience.

Tabatchnick Soups
Ahhh… there’s nothing like the comfort of a bowl of soup after a long day. Tabatchnick has a wide variety of frozen soups under 101 calories including vegetable, barley and mushroom, cabbage, and even cream of broccoli. These soups pack a long list of veggies and a hearty helping of fiber and protein to leave you fully satisfied. And don’t forget, soup is often a low-calorie option that fills you up so you eat fewer calories at the meal.

Healthy Delites Butternut Squash Soufflé
These single serving soufflés provide an easy side dish or snack with 0g of fat and 180 calories. Heat one up in the oven or microwave and pair with sliced turkey – voila – you’ve got a well-rounded, quick meal. Butternut squash from the farmer’s market is daunting to prepare for some of you, but this frozen soufflé allows you to incorporate the vitamin A-rich vegetable into your diet in minutes. With natural sweetness and added vanilla and spices, this butternut squash variety can even be eaten for dessert!

Cascadian Farms Organic Berries
The ingredient list reads: blueberries….That’s it! Frozen at the peak of ripeness and nutritional content, organic frozen fruit is a Nutritious Life fave! Throw them into yogurt, oatmeal, pancakes, smoothies, and even salads or plain old water to add a little flavor. Or just pop em’ as a frozen treat!

Evol Fire-Grilled Chicken Fajita
Unwrap the ultimate frozen Mexican feast. Microwave one straight from the freezer and you’ll bring protein and serious fiber to the table along with organic, free-range chicken and “natural” ingredients without the high sodium and fat usually packed into a burrito. And did we mention they’re prep-free and ready in minutes? Evol also offers a mini version that can satisfy your burrito craving in a snack size of less than 200 calories. Ole!

Seapoint Farms Veggie Blend
Talk about going green! This blend packs in 5 different green vegetables without any added preservatives and almost no sodium. Throw them in a pan to sauté or simply steam and couple with a turkey burger, or use as a salad base and top with canned salmon. Either way this veggie blend is a fast side dish loaded with vitamin A, C, and the mineral iron.

Cedarlane Egg White Omelette
While an omelet is quick and easy on the stovetop, these frozen varieties can be used in extreme time-crunch situations. Ready in 3 minutes from the microwave, these veggie filled omelets are low in cholesterol while packing in protein and almost half your daily serving of calcium. They are surprisingly fluffy and delicious, and with less than 300 calories, a perfect fast meal.

Immaculate Bakery Organic Cookie Dough
Your neighbors will think you’ve embraced your domestic side! Made with wheat flour, these organic cookies smell delicious and taste even better. You can feel good indulging in a healthier option that eliminates hydrogenated oils and other unnecessary preservatives and fillers found in traditional cut-and-cook doughs. These make a great “conscious indulgence”.

Where there is football, there is tailgating! BBQ doesn’t have to mean massive bacon cheeseburgers, salty hot dogs and potato salad. Whether you’re a true blue fan of your team, love the thrill of the game, or are just there to socialize, don’t let unhealthy food interfere with your fun.

NLT: For a healthier version of traditional chicken wings check out Bell & Evans Buffalo Style Grilled Chicken Breasts. With a list of ingredients we can pronounce and all-natural flavoring, this friendly blue box is a great option for better-for-you tailgating grub.

Happy, Healthy 4th!

It’s 4th of July weekend and I hope you are doing what millions of people are doing – barbequing! Nothing better than relaxing with family and friends around a grill.  Check out these tips for a healthy (and tasty!) barbeque this weekend:

1. Focus on lean cuts of meat.
Great options are chicken breast, salmon burgers, turkey burgers or fish. Try these recipes:

• Chicken: Make a marinade with 2 tsp of olive oil, 1 ? Tbsp of tamari, the juice and zest of 1 lime, and 2 cloves of garlic. Marinate 4 chicken breasts overnight and then BBQ!  Marinating adds flavor and reduces carcinogen formation during grilling.
• Salmon: Place a whole filet onto a sheet of foil large enough to make a parcel. Slice half a lemon and layer over the top of the salmon, squeeze the other half over the fish, season and wrap in foil.  Grill for ten minutes.

2. Avoid carcinogens
When meat is cooked until charred, chemicals called heterocyclic amines (HCAs) are formed. There is evidence that HCAs are carcinogenic. Try these tips to keep them to a minimum:

• Experiment with marinades. Marinades – especially those containing fresh garlic, ginger and spices like turmeric – may reduce HCA formation.
• Precook meat and finish it on the grill – you’ll get the grilled flavor while minimizing HCAs.
• Another way to reduce HCA’s is to use a gas versus a charcoal grill.  You’ll also be doing something better for the environment!
• Pay attention to portions. Remember, 3 oz. of lean protein should be about the size of your iPhone. If you’re still hungry, fill up on some fresh summer veggies instead!

Here are the top 10 ways to avoid gaining weight at the summer BBQs:

• Have a filling food before you go!  I always say “ruin your appetite” – you need a snack that provides satiety (holds you over) so you don’t get to the BBQ starving!
• Assess the situation when you arrive! Sometimes your whole attitude going in can make or break your cocktail party/BBQ experience… If you see spinach dip when you walk in you may think (even subconsciously) “it is all over there is nothing healthy here and I might as well pig out…” Then you notice chicken skewers, shrimp cocktail, crudité… BE PATIENT – CHECK OUT THE SCENE – You may even be able to have a perfectly proportioned meal such as shrimp, veggies and a bit of fat from a cheese and veggie platter!
• Bring a healthy dish! Why not contribute to serving something healthy. Every host appreciates a healthy summer salad or light cole slaw or cucumber salad.
• Don’t “hold out”!  NOT eating all day in prep of a big BBQ is the worst thing you can do. You will slow down your metabolism, overeat at the BBQ and probably end up consuming double the calories then you would have had you eaten regular meals throughout the day.
• Be prepared at home! Have you been really “good” and drank seltzer at a cocktail party, nibbled on crudité, had a bite of the chicken skewer passed around and then gotten home and ATTACKED THE REFRIGERATOR?  Often we make the mistake of thinking “I already ate” but your belly is still hungry so you begin picking and sooner than later you have consumed 1000 calories of who knows what from your refrigerator and pantry.  Make sure to have a mini “real” meal ready for when you get home if you plan on not really eating at the party.  It can be as simple as deli slices and frozen vegetables. or even a portion controlled frozen meal. Just be prepared to eat a “real” meal.

• Hold out on the first drink of the night! Try to skip that first drink of the night. When you have your first drink before you have even said hello and mingled, you are probably off to an overindulgent night.  You will end up consuming too many calories from alcohol and the alcohol can end up making you consume too many calories from food too!

• Fill your Plate One Time! If you eat 3 oz. of meat, 4 times that is 12 oz. of meat! Take a serving of lean protein that is being served (bbq chicken with no skin, or fish is usually leanest option,) and then fill the rest of your plate with other healthy options such as grilled vegetables, roasted corn, tomato slices, pickles and salad. Enjoy what you have put on your plate but then stop and go and enjoy the people (not the food!) around you.

• Steer Clear of Mayo heavy Side Dishes! Potato salad and cole slaw are two big culprits! Better to go for the salad that has a little extra salad dressing (assuming it is oil and not cream based) than to load up on fat infested mayo dishes. They are loaded with calories and fat.

• Stick to Fruit! Summer fruits are refreshing, healthy and packed with antioxidants. BBQ’s are one time where there usually is a healthy dessert. Fruit salad or watermelon slices are a perfect way to finish a meal of grilled chicken, asparagus and roasted corn. Same rules apply – take a serving of fruit, steer clear of high fat baked goods and then continue on socializing not hanging around the cookie platter.

• Enjoy Yourself! Socializing with friends and being around people you care about lowers stress level and creates balance in your life. So remember, use the BBQ to of course get a little nourishment, but most of all to catch up with old friends and family or become acquainted with new ones. Focus on people, NOT the food!