It’s so hard for the summer celebrations to eat healthy. While there are tons of veggies and fruit around, it’s easy to slip up in the prep to create what could be a super-healthy and tasty meal and turn it into a high-fat, high cholesterol, sugar-laden meal. It’s quite easy during holidays like Independence Day to eat more than double your regular calorie count courtesy of cocktails and food.
Guest blogger, Dr. Keith Kantor steps up to provide healthy food recipes for the Fourth of July as well as safe grilling tips. You are halfway there to a reasonable calorie count married to a great presentation and fabulous taste with these recipes.
The only things you need to watch out for is 1) portion control and 2) alcohol control. For the alcohol control, think of wine spritzers or a pitcher of sangria which offers lots of fruit within the context of a red or white wine base. Don’t forget to alternate every other drink with a glass of water so you don’t get dehydrated!
Grilled Tortilla Pizza
A twist on traditional grilled meals like hot dogs and burgers. This is also a kid friendly way to sneak in some veggies while still being healthy, tasty and quick.
Difficulty: easy Prep: 10 min. Cook: 5 min. Serves: 4 Serving Size- 1 tortilla
Ingredients:
4- 6” wheat or gluten free tortillas
1 c marinara sauce
8 oz. cooked meat of your choice (pepperoni, sausage, chicken, ham, etc.)
1 c veggies of your choice (peppers, onions, mushrooms, tomatoes, spinach, etc.)
16 oz. shredded mozzarella cheese
1 Tbsp. olive oil
Prep/ Directions:
Lightly brush both sides of your tortillas with olive oil.
Get your toppings organized.
Pre- cook desired meats of needed.
PreHeat grill to medium.
1. Gather all of your toppings, tortillas, tongs, spoon (for sauce), brush, metal spatula and cookie sheets (to transfer after cooking) near your grill within easy reach.
2. Lay your oil brushed tortillas on the grill – leave the grill open, as it will only take 1 to 1-1/2 minutes to grill the crust.
3. Check on them and when you can see the grill marks, flip them over with your tongs.
4. Now, sauce and top your pizzas quickly with sauce, meat, cheese and veggies. Have everything ready to toss on quickly to avoid burning the crust. Once you’ve got your pizza topped, close the grill lid so heat can reflect down onto the top. Cook for about 3-5 minutes, checking after about two minutes for cheese to melt.
Remove each pizza with a metal spatula- place on tray to transfer.
Hawaiian Skewers
A healthy grilled snack or meal free of refined sugar and high in protein. Use fresh pineapple and chemically pure ham.
Difficulty: easy
Prep: 5 min. Cook: 5 min. Serves: 6 Serving Size- 1 skewer
Ingredients:
Marinade:
¼ c teriyaki sauce
¼ c olive oil
¼ c pineapple juice
Skewers:
1 lb. boneless skinless chicken breast marinade for 1-24 hrs.
3 cups fresh pineapple cut into large chunks
6 long skewers for grill
Directions:
Poke chicken and pineapple onto skewers leaving approximately 1.5” on each end. Each skewer should have approximately 3 oz. of chicken and ½ c pineapple.
Grill till chicken is fully cooked through and serve right away.
Grilled Banana Boats (dessert)
This is a healthy alternative to the traditional outdoor dessert, the s’mores. Same great flavor with less guilt.
Difficulty: easy Prep: 5 min. Cook: 5 min.Serves: 4
Serving Size- 1 banana
Ingredients:
4 bananas
¼ c shredded coconut
1 c dark chocolate chips and/or peanut butter chips
1 c mini marshmallows
Directions:
Peel banana and slice down the middle. Stuff with approximately ¼ c marshmallows and chocolate chips. Wrap loosely in aluminum foil and place on grill for 3-5 minutes or until chocolate melts slightly.
Eat with spoon and ENJOY!
Grilling safety tips:
• Avoid foods that may produce dripping fat.
Foods that can create hot, drippy fat as they cook—certain cuts of steak, bacon—may cause flare-ups and should be avoided. Avoid cooking with oils, this may cause a flame flare up too. A Dutch oven offers more reliable heat than a frying pan with added protection from splatters.
• Keep it cold or not, nothing in between.
Pulling raw meat or poultry out of your fridge for your outing? Make sure you keep the food well packed in ice leading up to grill time: Bacteria can grow dangerously on food that warms to between 40 degrees Fahrenheit and 140 degrees Fahrenheit, conditions that create a breeding ground for food-borne pathogens. Food should never sit out for more than three hours—or one hour, if the outdoor temperature is very hot.
•When grilling, always use a meat thermometer.
Food needs to be heated to between 140 degrees Fahrenheit and 165 degrees Fahrenheit to kill any food-borne pathogens.
• “If it goes in the campfire it stays in the campfire.”
This rule is the most important to establish before the campfire is even lite. A child may want to fish out the lost marshmallow, but make sure you have plenty extra so it can burn away if something drops in the fire.
• Put out, clean up, and secure your site.
Always have a bucket of water or sand on hand to extinguish the fire when you’re done with it. Once the flames have been extinguished and the embers stop hissing, stir the ashes using a metal skewer. Pour on more water or sand. Repeat this process until the ashes are completely cold and wet or smothered.
Dr. Keith Kantor
Dr. Kantor has been an advocate of natural food and healthy living for 27 years. In 1994 he was appointed CEO of Service Foods, Inc., the largest all natural food company of its kind in the United States. Dr. Kantor is a Summa Cum Laude graduate of Kaplan University, Masters in Nutritional Science; Ph.D. graduate of Corllins University, Nutritional Science; Doctorate of Science graduate of Corllins University, Naturopathic Medicine. He also holds undergraduate degrees in biology and chemistry. Specialties: The premier doctor correlating nutritional food science with preventing and mitigating disease. Chaired the Natural Products committee requested by Congress on product criteria and label specifications for all natural foods in the United States. Chaired the Blue Ribbon panel requested by Congress on lowering health care costs in the United States. Dr. Kantor has been an officer in the U.S. Marine Corps since 1976, and still serves in the reserves.
Dr. Kantor is also the author of this children’s book:Green Box League of Nutritious Justice!
Color cover and full color illustrations throughout. This book is many things — a fun adventure for kids to explore, a toolbox of tips and tricks for parents and teachers, an exercise guide, a cookbook, a library of resources on getting the most out of your kitchen and local market, a collection of treats and surprises, and a call to action to make the best choices for your health at any age.
Find this book at Amazon.com
Follow Dr. Keith Kantor on these social platforms:
Facebook: https://www.facebook.com/DrKeithKantor
Twitter: https://twitter.com/DrKeithKantor
Linkedin: https://www.linkedin.com/in/keithkantor1
Thank you to Dr. Keith Kantor for sharing his great tips and tricks on eating healthy! These tips aren’t just geared towards summer eating but can be tweaked to seasonal trends all year round!
EAT HEALTHY people, it’s summer– it’s easy to do. But it’s not hard to do this year-round!
Stevie Wilson,
LA-Story.com
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The skewers are giving me some fun ideas. I also have not done tortillas on a grill before.. Good tips.