Summer sun, a picnic table, friends and food...that is what comes to mind when I think of potlucks. The other thing that comes to mind is the dreaded, “WHAT AM I GOING TO BRING!?!” Don’t panic – here is your guide to stress free, delicious potluck favorites, with a healthful twist.

Usually at an outdoor potluck, either the host will provide the mains – burgers, wings, shish kabobs - or if it is at a park you are looking at BYOB – bring your own BBQ items. So what is left? SALADS, SALADS, SALADS!

Old Fashioned Potato Salad

Put away the mayonnaise and the hard-boiled eggs! A potato salad recipe can be edited to omit these high-fat add-ons. If you are used to the zing that mayo can impart, try to boil your potatoes with about a tablespoon of pickle juice in the water. If you are wanting the creaminess of mayo you can use plain organic yogurt in its place. Be sure to add lots of fresh herbs like dill and basil for a flavor burst.

Sweet Potato Salad

Although still considered a potato salad, this one is bursting with anti-oxidants and vitamins. Sweet potatoes are highest in beta-carotene which gets converted into vitamin A in the body. Vitamin A promotes glowing summer skin while at the same time reducing the harsh effects of the sun. To make this potato salad, steam two large sweet potatoes for about 7 minutes until still firm but cooked through. Cut into cubes and toss with raisins, pecans and a vinaigrette made from maple syrup, apple cider vinegar and a little bit of olive oil.

Rice Noodle & Roasted Veggie Pasta Salad

This one is really simple – only three steps.

1.     Cook 2 cups of rice fusilli according to the package instructions. When done cooking rinse thoroughly with cold water and set aside.

2.     In a medium roasting pan toss together with 1 tablespoon of extra virgin olive oil and ¼ teaspoon of sea salt: 8 whole garlic cloves, 2 carrots (peeled and thinly sliced), 1 red pepper (coarsely chopped) and a zucchini (cut into ½-inch rounds). Roast in the oven at 350 degrees F, tossing every 15 minutes for 30-45 minutes or until soft.

3.     Combine pasta, veggies, 2 more tablespoons of olive oil and the juice from ½ a lemon. Season with more sea salt and chili flakes. Garnish with some olives.

Rainbow Quinoa Salad

By now everyone has heard of this healthy ancient grain – but in reality it isn’t a grain at all – it is a seed. It is gluten-free, fat-free and has a nice nutty flavor. Did you also know that it is very high in protein? This little wonder is also great as a salad base too! Cooked quinoa is especially nice with grated fresh beet, fresh lemon and dill. For a more robust flavor add some crumbled goat or feta cheese and arugula.

Make it a greek salad by mixing in cucumber, tomatoes, peppers and feta. Drizzle on some olive oil, lemon juice and oregano.

Kale Caesar Salad

This is a yummy adaptation to the traditional Caesar salad, but can be served on a hot day without spoiling because it doesn’t have raw eggs or wilty lettuce. Instead it is packed full of heart-boosting kale topped with a snappy dressing. For the dressing you will need:

·      ¼ cup tahini
·      ¼ cup water
·      1 small garlic clove, chopped finely
·      Juice of ½ a lemon
·      2 tbsp of parmesan cheese or nutritional yeast
·      1 tsp of mustard seeds
·      Sea salt and fresh cracked pepper to taste

Combine the dressing in a food processor until smooth. Top torn kale leaves with dressing, red onion, tomato and sunflower seeds.

Fire Pit Corn

For the simplest solution to a last minute potluck invite, a sure hit is corn on the cob! Select corncobs with a fresh green husk. Soak the cobs in salted water for about an hour. Place on hot coals in the fire pit for 15-30 minutes, turning them occasionally to ensure thorough cooking. Allow to cool for a couple minutes, as they will be extremely hot and steamy.  Have a nice log of grass fed butter to roll them around in and a sprinkling of sea salt to finish them off. Add a squeeze of lime for a refreshing twist.

With these quick recipes under your belt you are sure to wow your friends when you tell them how easy and healthy they are. 

Cheers!
Cheryl Wahl, RHN, CPCC, Personal Trainer

Lately I’ve been getting requests for healthy and quick summer time recipes. As the weather really starts to warm up our bodies naturally crave lighter foods.

It’s easier to grab a piece of fruit or some raw veggies when it’s hot out… be careful though because lighter foods can also contain more sugar and fats in dressings and marinades.

3 Things To Remember When Choosing Summertime Foods:

1.     Eat your fruit with 10-15 nuts or 1 ounce of cheese (if tolerated) or a small amount of protein like an egg.

2.     Make a choice between adding avocado, cheese or an oil based dressing to your salad. All are fats. Even though you might be choosing heart healthy fats like avocado and olive oil they can still contribute to weight gain when you have too much.

3.     Aim for two portions of fruit per day. An average fruit portion size is about 1 cup or the size of your closed fist.

Enjoy these three summertime recipes. Feel free to forward this email onto friends and family that would also enjoy these recipes.

Chocolate Peanut Butter Shake Makes 1 Serving

Ingredients

2 scoops protein powder
1 cup unsweetened almond chocolate milk
1.5 tsp natural creamy peanut butter
¾ cup blueberries
1 tbsp of chia seeds (whole or ground)

Directions

Combine in blender and blend until smooth.

Cauliflower Hummus Makes 2 Cups

Ingredients

1 head cauliflower, cored and cut into 1 1/2" florets
2 tbsp olive oil
2 tsp ground cumin
¼ tsp sea salt (optional)
1/8 tsp freshly ground black pepper
1/2 cup tahini (may be found in many middle eastern markets or at Whole Foods)
3 cloves garlic, smashed and minced into a paste
Juice of 1 lemon
1/8 tsp paprika

Directions

Preheat oven to 500°F.

Toss cauliflower, olive oil, cumin, sea salt and black pepper together in a large bowl.

Transfer mixture to rimmed baking sheet and spread out evenly. Bake until cauliflower is browned and tender, 25 - 30 minutes, stirring occasionally.

Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a smooth paste forms (add additional olive oil if desired).

Season with sea salt (if desired) and sprinkle paprika on top.

Serve warm or cold with assorted vegetables.

Kale Coleslaw  

Ingredients

1 14-16 oz. package classic coleslaw mix
3 cups kale, stems removed and chopped
1 red bell pepper, cut into matchsticks
1 carrot, peeled and cut into matchsticks
2 green onions, chopped
¼ cup apple cider vinegar 
½ cup grapeseed oil
1 clove garlic, pressed or minced
2 tsp raw honey
1 tsp salt and pepper

Directions

In a large bowl toss coleslaw mix, kale, red pepper, carrot and green onion.

In a small bowl slowly whisk apple cider vinegar into grapeseed oil, mixing to emulsify. Add garlic, honey, and salt and pepper mix well. Pour dressing over coleslaw mixture and toss well to combine.

Cover and refrigerate for 1 to 4 hours. Serve cold or at room temperature.