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Healthier Alternatives to Traditional Fourth of July Food

The following post was written by Brooke Schoonenberg, Dietitian at Woman’s Center for Wellness. When most people think of the Fourth of July, they think of patriotism, freedom, and a good old BBQ! Certain foods like hamburgers, hot dogs, and apple pie have become staples on many of our July 4 menus. Unfortunately, these foods can be […]

Healthier Alternatives to Traditional Fourth of July Food

164795509-300x1921

164795509The following post was written by Brooke Schoonenberg, Dietitian at Woman’s Center for Wellness.

When most people think of the Fourth of July, they think of patriotism, freedom, and a good old BBQ!

Certain foods like hamburgers, hot dogs, and apple pie have become staples on many of our July 4 menus. Unfortunately, these foods can be very high in calories, fat, and sodium. However, there are alternatives on the market which still taste great but are healthier than their original versions. Let’s take a look:

 july4

Baked Apple Rings with Caramel Sauce

(Recipe courtesy of www.cookinglight.com)

Serves 4
Serving size: 2 apple slices with 1 tablespoon of caramel sauce  

Ingredients

  • 4 Golden Delicious apples, peeled and cored
  • ¾ cup + 2 tbsp all-purpose flour
  • 1 tbsp granulated sugar
  • ¼ tsp salt
  • Dash of nutmeg
  • 1/3 cup apple cider
  • 2 large egg whites, lightly beaten
  • Cooking spray
  • ¼ cup fat-free caramel sundae syrup

Directions

  1. Preheat oven to 400˚F.
  2. Slice apples into ½ inch slices – choose the largest 8.
  3. Combine flour, sugar, salt, and nutmeg in a bowl. Stir in cider and egg whites.
  4. Heat skillet over medium-high heat. Spray with cooking spray.
  5. Dip 4 apple slices in batter; place in pan. Cook 2 minutes per side or until lightly browned. Arrange apple slices on sprayed baking sheet. Repeat procedure with remaining 4 apple slices.
  6. Bake for 10 minutes until
  7. Spoon on top of apple halves and bake on cookie sheet for 30 minutes.
  8. Place 2 apple slices on a plate. Drizzle with 1 tbsp of fat-free caramel sauce.

When grilling meat, choose lean cuts like sirloin steak or boneless, skinless chicken breast. Stick to a 3-4 ounce portion which is approximately the size of a deck of cards. Use herbs and spices to flavor your meat and poultry.

Other Tips and Suggestions

  • Choose 100% whole wheat buns for added fiber.
  • Go “bun-less” by swapping a lettuce leaf for your bun to decrease calories.
  • Choose low fat cheese made with 2 percent milk. Stick to 1 slice or 2 tablespoons.
  • Choose ketchup and BBQ sauces that are lower in sugar and do not contain high fructose corn syrup.
  • Choose a mayonnaise made with olive oil to reduce the calories and fat.
  • Top your hot dog or burger with plenty of lettuce, tomato, onions, and peppers.

Sides and Such

Sides can also contain lots of extra calories and fat. Skip the fries, chips, and dips and add color to your meals with extra fruits and vegetables.

  • Grill corn and veggie kabobs to serve with your main dish.
  • Replace the mayonnaise in your coleslaw recipe with a mixture of low or nonfat Greek yogurt and light sour cream to decrease the fat and add extra protein.
  • Swap black or pinto beans for the sugar-packed baked beans.
  • Prepare a patriotic dessert using fresh strawberries and blueberries.

Healthier Alternatives to Traditional Fourth of July Food

164795509-300x192

164795509The following post was written by Brooke Schoonenberg, Dietitian at Woman’s Center for Wellness.

When most people think of the Fourth of July, they think of patriotism, freedom, and a good old BBQ!

Certain foods like hamburgers, hot dogs, and apple pie have become staples on many of our July 4 menus. Unfortunately, these foods can be very high in calories, fat, and sodium. However, there are alternatives on the market which still taste great but are healthier than their original versions. Let’s take a look:

 july4

Baked Apple Rings with Caramel Sauce

(Recipe courtesy of www.cookinglight.com)

Serves 4
Serving size: 2 apple slices with 1 tablespoon of caramel sauce  

Ingredients

  • 4 Golden Delicious apples, peeled and cored
  • ¾ cup + 2 tbsp all-purpose flour
  • 1 tbsp granulated sugar
  • ¼ tsp salt
  • Dash of nutmeg
  • 1/3 cup apple cider
  • 2 large egg whites, lightly beaten
  • Cooking spray
  • ¼ cup fat-free caramel sundae syrup

Directions

  1. Preheat oven to 400˚F.
  2. Slice apples into ½ inch slices – choose the largest 8.
  3. Combine flour, sugar, salt, and nutmeg in a bowl. Stir in cider and egg whites.
  4. Heat skillet over medium-high heat. Spray with cooking spray.
  5. Dip 4 apple slices in batter; place in pan. Cook 2 minutes per side or until lightly browned. Arrange apple slices on sprayed baking sheet. Repeat procedure with remaining 4 apple slices.
  6. Bake for 10 minutes until
  7. Spoon on top of apple halves and bake on cookie sheet for 30 minutes.
  8. Place 2 apple slices on a plate. Drizzle with 1 tbsp of fat-free caramel sauce.

When grilling meat, choose lean cuts like sirloin steak or boneless, skinless chicken breast. Stick to a 3-4 ounce portion which is approximately the size of a deck of cards. Use herbs and spices to flavor your meat and poultry.

Other Tips and Suggestions

  • Choose 100% whole wheat buns for added fiber.
  • Go “bun-less” by swapping a lettuce leaf for your bun to decrease calories.
  • Choose low fat cheese made with 2 percent milk. Stick to 1 slice or 2 tablespoons.
  • Choose ketchup and BBQ sauces that are lower in sugar and do not contain high fructose corn syrup.
  • Choose a mayonnaise made with olive oil to reduce the calories and fat.
  • Top your hot dog or burger with plenty of lettuce, tomato, onions, and peppers.

Sides and Such

Sides can also contain lots of extra calories and fat. Skip the fries, chips, and dips and add color to your meals with extra fruits and vegetables.

  • Grill corn and veggie kabobs to serve with your main dish.
  • Replace the mayonnaise in your coleslaw recipe with a mixture of low or nonfat Greek yogurt and light sour cream to decrease the fat and add extra protein.
  • Swap black or pinto beans for the sugar-packed baked beans.
  • Prepare a patriotic dessert using fresh strawberries and blueberries.

Could Loud Noise from Fireworks Damage My Baby’s Ears?

Posted by: kelly on Jun 30, 2015 in Babies, Mommy Go Round, Parenting

The following post is written by pediatrician Dr. Alan Greene for Parents.com Your baby will let you know whether this is a welcome experience for her or not. Some babies are transfixed with joy and others cry early and long. Sitting a little farther back will increase the chances that she will like it and it […]

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