What to Eat July 4th: Summer BBQ's

By Laura Cipullo Whole Nutrition Services Team

Laura Fox

The Fourth of July is one of our favorite holidays as it brings family, friends, and neighbors together. And of course, it involves fun food! Below are some sure ways to keep things nutrient dense. Keep In mind , the best choice for you is the food the will both satisfy and satiate you and your family. Be self aware of your portion size with your hunger fullness cues.

With the help of Fox & Friends, we’ve compiled a variety of common entrees, condiments, dips, and desserts you’ll find at a BBQ this summer. We tested the hosts to see if they knew which food was the “healthiest” not necessarily the lowest in calories! Try and guess which option is chock full of nutrition, and we will explain why!

Hotdog Fox

Entrees: Cheeseburger with Chips vs. Hot Dog with chips vs. Turkey Burger with avocado and olives on the side:

Answer: Ground white turkey meat is key here!! Dark meat raises the saturated fat. The avocado and olives contain the heart helping monosaturated fats that we all need in our diet. And yes, the is a whole wheat bun higher in fiber to help eaters feel full.

Also, keep in mind 1 hot dog equals 1.5 oz of protein while a typical burger here in the USA is about 6 oz protein. Therefore 4 hot dogs equal 1 burger. Think about how many hot dogs fill you up.  Beaware the hot dog will contain more salt than the burger.

Condiments: Ketchup Vs. Mustard Vs. BBQ

When comparing condiments–even salad dressings–it is best to look at the ingredients list instead of the nutrition facts. Many ingredient lists still contain corn syrup, high fructose corn syrup, and or both. Mustard is 100% natural so preferable. The second preference is ketchup. Heinz now makes Organic Ketchup with no HFCS! .

libby's dip Fox

Dips: Onion Dip vs. Guacamole vs. Libby’s Veggie Dip

Our favorite choice here is Libby’s veggie dip. Laura’s boys are picky eaters and she is always looking for ways to incorporate veggies in their diets. We love the taste and texture of this dip and it is so easy to make! Don’t get us wrong, we also love guac too, for its high content of monounsaturated fats from avocados, however if you ate a burger with avocado, switch it up for some Libby veggie dip (we just learned this recipe last week at the Dishing With the Media event).

You can find the recipe for Libby’s Veggie Dip here. (Add link)

 potato salad cole slaw fox

Side Dishes: German Potato Salad Vs. Cole Slaw Vs. Veggie Slaw

Favorite choice is the easy veggie slaw made of raw veggies in white vinegar. Love yourself some fiber and antioxidants! German potato salad (red potatoes, spices, and olive oil) is a great choice but may feel to filling with all of the other holiday foods we consume on this day.


dessert fox

Desserts: Strawberry Shortcake Vs. Frozen Berry Banana Pops Vs. Italian Ice

Rich in antioxidants and naturally low in calories, the frozen berry pops are the healthiest of these choices. While italian ice is also low in calories, it is high in simple sugar but with no vitamins, minerals or antioxidants. Strawberry short cake contains the most calories, and saturated fat but is definitely yummy!!

Consider what foods you love, what your body is craving, and what will fill and satisfy you. The last thing a Mommy RD would recommend is to eat all the low cal foods and then have you go home to secretly eat the foods you deprived. This is also true for your kids. Have a happy and healthy day mentally, physically and spiritually!!

When choosing what to eat this weekend, remember all foods fit.  Food education can help you make food decisions. By understanding why some foods are higher in nutrition you have the opportunity for choice. And remember, the healthiest option isn’t always the lowest in calories, it is the most nutritious. However, if strawberry shortcake is your absolute favorite dessert, or you feel like Elisabeth Hasselback from Fox and Friends, who exclaimed, “I pick the Italian ice! It is my childhood favorite”, we say, go for it!

Have a wonderful 4th of July!

 

  1. Kris-Etherton, P. M., Pearson, T. A., Wan, Y., Hargrove, R. L., Moriarty, K., Fishell, V., & Etherton, T. D. (1999). High–monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. The American journal of clinical nutrition, 70(6), 1009-1015.
  2. German, J. B., & Dillard, C. J. (2004). Saturated fats: what dietary intake?. The American journal of clinical nutrition, 80(3), 550-559.

Grilled Pork Chops with Two Melon Salsa

image

We’ve been talking a lot about watermelons this summer! And as one of the most hydrating and tasty fruits, we’re happy to have one more reason to incorporate it into our summer dishes, just in time for your Fourth of July cookout!

Ingredients:

FOR SALSA

1 cup chopped seedless watermelon

1 cup chopped honeydew melon

3 tablespoons sweet onion

1 tablespoon finely chopped jalepeno pepper

1 tablespoon chopped fresh cilantro

1 tablespoon fresh lime juice

1/8 teaspoon salt

FOR PORK CHOPS

2 teaspoons canola oil

1 1/2 teaspoons chili powder

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 (4-ounce) boneless center-cut pork chops, trimmed

cooking spray

 

Preparation:

1. To prep salsa, combine the first 7 ingredients and set aside

2. To prep pork chops, heat a grill pan over medium-high heat. Combine oil and next 4 ingredients (through black pepper) in a small bowl.  Rub oil mixture over both sides of pork chops. Coat pan with cookies spray. Add pork to pan, cook for 4 minutes on both sides or until desired degree of doneness.

3. Serve with salsa and enjoy!

image

The original post for this recipe can be found here.

 

 

 

 

 

Argentinean Pork with Chimichurri Sauce

While a hotdog or hamburger in the Summer is always a classic, I found this delicious grilled pork recipe from the Global Kitchen Cookbook. This recipe is bursting with flavors like fresh parsley and lemon juice and is sure to wow your friends and family at your next BBQ!

Global Kitchen’s Argentinean Pork with Chimichurri Sauce
Serves 4

Ingredients

  • 6 tbsp olive oil, divided
  • 1 cup fresh parsley leaves, divided
  • 2/3 cup fresh cilantro leaves, divided
  • 1/2 tsp ground cumin
  • 1/4 tsp crushed red pepper
  • 1 (1lb) pork tenderloin, trimmed
  • 3/4 tsp kosher salt, divided
  • 1/2 tsp freshly ground black pepper
  • cooking spray (we like to use canola oil spray)
  • 1 tbsp fresh oregano leaves
  • 1 tbsp fresh lemon juice
  • 1 tbsp sherry vinegar
  • 2 garlic cloves, chopped
  • 1 shallot, chopped

Method

  1. Combine 2 tbsp oil, 1/4 cup parsley, 1/3 cup cilantro, cumin, and crushed red pepper in a shallow dish. Add pork. Cover with plastic wrap and allow to marinate in the fridge for 1 hour, turning once.
  2. Preheat grill to medium-high heat.
  3. Sprinkle the pork with 1/2 tsp salt and black pepper. Cook pork on cooking spray-coated  grill for about 8 minutes. Turn over and cook for an additional 7 minutes or until the internal temperature reaches 145˚F. Remove from heat and allow to rest for 5 minutes. Slice pork crosswise.
  4. Place remaining 3/4 cup parsley, 1/3 cup cilantro, 1/4 tsp salt, oregano, and remaining ingredients in a food processor. Pulse 10 times. While the food processor is on, drizzle the remaining olive oil through the food processor’s chute. Serve Chimichurri with the pork.

 

 

Go global this Summer with Cooking Light’s Global Cooking guide!

Grilled Stuffed Portobello Mushrooms

Photo courtesy of Cooking Light

Celebrate this Memorial Day weekend with a deliciously grilled portobello mushroom cap! This recipe makes a great dish for vegetarian BBQ-ers or those looking to cut back on meat. We here at MDIO are hoping you all have a happy and healthy Memorial Day!

 

Ingredients

  • 2/3 cup chopped plum tomato
  • 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
  • 1 teaspoon olive oil, divided
  • 1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 teaspoon coarsely ground black pepper
  • 1 garlic clove, crushed
  • 4 (5-inch) portobello mushroom caps
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons low-sodium soy sauce
  • Cooking spray
  • 2 teaspoons minced fresh parsley

 

Preparation

  1. Prepare grill.
  2. Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.
  3. Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.
  4. Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.
  5. Notes: Since the garlic isn’t really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they’re turned they’ll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.
The recipe and photograph in this post were provided by Cooking Light. To see the originals please click here.