Featuring Lighter Summer Fare & Father’s Day Grilling!

June 2013

Easy Solutions:

Lighter Summer Fare

Lighter meals seem to work well for many of us during the summer. Spending much time in the kitchen and using the oven is just no fun when it’s hot outside. What are you serving for dinner tonight? How does a cold chicken salad over salad greens with whole grain crackers and fresh fruit salad sound? Or, would a one-dish cold pasta salad with canned tuna or thawed cooked shrimp, tomatoes, cucumbers and olives with a wedge of cantaloupe satisfy you? This summer, try to keep it simple as you arrange your healthy plate. And, when time is tight, don’t forget to pull out your crock pot or slow cooker! Now, for those of you who like recipes to get you going, here’s a lighter dessert parfait for the whole family, click this link. It will take you to my recent blog with detailed recipe.

 

Father’s Day Grilling!

We will celebrate Dads old and young this month on Sunday, June 16. I guess it’s a natural fit to put something yummy on the grill for a Father’s Day feast. There are so many choices to make and the healthy choice is also a delicious choice.

If you want to get a little fancy then here is a tasty, homemade recipe using a lean pork loin chop. The same rub recipe will work on skinless chicken breasts or thighs. If you use chicken thighs then be sure to carefully cut off all the extra fat before adding the rub. To make the grilled pork chop (or chicken) into a meal, try adding the Colorful Coleslaw recipe (below) along with a hearty serving of steamed or grilled broccoli, cauliflower and/or zucchini. Happy Father’s Day!

 

Easy Recipe For Everyone!

Father’s Day Grilled Pork Chops

Make this tasty grill meat for Father’s Day or any cookout!

Kids can help by measuring the rub ingredients and stirring it up, with supervision.

 

Makes 4 servings

Rub

3 tablespoons Fresh parsley, minced

1 teaspoon Dried oregano

½ teaspoon Fennel seed, crushed

½ teaspoon Garlic powder

½ teaspoon Black pepper

 

4 Loin pork chops, 4 oz each

 

1. Preheat outdoor grill to medium.
2. Mix together rub ingredients in a small bowl.
3. Rub spice & herb mixture all over pork chops.
4. Oil grill slightly and then place chops on the grill.
5. For ½ – ¾ inch thick chops, cook about 4 minutes per side.
6. Test doneness with a meat thermometer. Chops are done at 145 degrees.
7. Let chops rest 3 minutes and enjoy!

 

Colorful Coleslaw

Make this colorful, crunchy vegetable for a picnic or cookout!

Kids can help by grating the carrots, making the sauce and stirring everything up, with supervision.

 

Makes 4 servings

1 ½ cups Green cabbage, chopped or shredded

1 ½ cups Red cabbage, chopped or shredded

¼ cup Carrots, grated or shredded

¼ cup Mayonnaise, light

2 tablespoons Milk, nonfat skim

½ tablespoon Vinegar

Pinch of Salt

Pinch of Pepper

 

 

1. Prepare vegetables by washing well in cool tap water, then chopping, grating or shredding.
2. Mix all vegetables together in a large bowl with a big spoon.
3. In a liquid measuring cup, or small bowl, combine all other ingredients. Whisk or stir into a smooth sauce.
4. Add creamy sauce to vegetables and stir up until mixed well.

 

Nutrition Inspiration!

Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in a bustling neighborhood of Vienna, Austria. The eggplant, leeks and colorful sweet peppers remind me of all the colors of a healthy meal plate. Does this give you any new ideas for making a tasty and nutritious family meal? I hope so!

 

Take Action Now!

Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information. 

 

For immediate help with healthier meal plans and recipes, invest in my e-book bundle of 3 books. There is one book of meal plans with grocery store shopping lists, and 2 books of recipes to get you going!

 

Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!

 

*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.

Wishing you a Scrumptious Summer!

 

Cindy

 

Cindy Silver, MS, RDN, LDN

Registered Dietitian

Winston-Salem, NC