While enjoying the holiday this weekend, don’t forget to use Bon’App to help you keep track of what you’re eating!
Remember that you can enjoy a barbecue and still eat healthy at the same time.
Here are some ideas to keep your Bon’App batteries from depleting this weekend:
· Choose leaner cuts of meat and fish to keep your “bad fat” amount down.
· Before you put anything else on your plate, fill half of it with vegetables.
· Pay attention to what you are eating – don’t overdo it on the appetizers.
· If you are using a store-bought marinade, look for one that is low in salt.
· Try this healthy marinade from eatingwell.com:
Red Wine Marinade
(Makes 3 cups/8 servings)
- 2 cups red wine
- 1 small onion, diced
- 2 3-inch strips of orange zest
- 2 sprigs of rosemary, chopped
- 2 tablespoons red currant jelly
- 1 teaspoon kosher salt
- 1 teaspoon ground pepper
Combine wine, onion, orange zest, rosemary, jelly, salt and pepper in a bowl. Pour the marinade into a shallow baking dish or plastic bag for marinating 2 pounds of protein.
Bon’App says this recipes has:
· 65 calories
· 3 grams of sugar
· 244 mg of salt
· 0 grams of bad fat
Tip! Marinate in the fridge instead of on the counter to keep bacteria from growing on the raw food!
And don’t forget Bon’App’s directions for grilling your vegetables!
If you will be grilling meat as well, start with veggies and arrange them in a circle so that there is still room to add the meat to cook, which should be added last.
· Potatoes: wash, wrap in foil, and place beneath the grill plate around the charcoal. Rotate them 3 times after 10 minutes. If you prefer, you can remove the potatoes prior to starting the meat. The potatoes will stay warm for a long time in the foil.
· Onions: cut in wide slices of about 1/2 inch and insert a toothpick across so that the entire onion stays together when you flip it over. Flip as soon as they start to brown and then move to the edge of the grill so that they will slow cook for up to half an hour.
· Bell peppers: split in half and de-seed. Place face down on the fire for 5 minutes on each side until skin blackens completely.
· Eggplant: slice however you want, but just be sure to make thick slices of at least 1/2 inch. Start these in the middle of the grill and then move to the edge after 3 minutes and grill for 10-15 minutes.
· Asparagus: spear with 2 toothpicks or skewers so that they won’t fall into grill. Place on the edge of the grill for about 10 minutes.
· Zucchini/yellow squash: grill for 5-7 minutes on each side on medium fire.
· Tomatoes: can be fun but messy. Slice in half and grill for 3 min in center or 5 minutes on side.
Tip! Don't leave food out for more than 2 hours and if it is 90 degrees F or hotter don't leave it out for more than 1 hour!
Happy Healthy Eating!