RV Healthy: Labor Day Swaps

Sylvia helps us keep our holidays healthy! On this episode, learn what food swaps we can do to avoid overdoing it on calories for Labor Day








Labor Day Swaps

  • Healthy Holiday: Food swaps to avoid overdoing in on calories for Labor Day!

Meat (beef) Choices:

  • Steak
  • If you are grilling a steak, make sure it’s a leaner version and not a fatty steak. So choosing a leaner cut of steak could reduce significant calories. Instead of going for the rib-eye steak that has approximately 466 calories for a 6-ounce portion choose a lean cut sirloin which drops the calories less than half to approximately 206 calories.
  • Hamburgers
  • You already guessed I’m sure that the leaner ground beef is much better to make your burgers with than the less lean versions, but lets look at the calories and then how to make them a little more moist. First, the calories and fat content of the less lean version is approximately 293 calories with 25 percent fat and 16 grams of protein. The leaner version or one with 7% fat has only 152 calories with 7grams of fat and 21 grams of protein (so more protein and less calories and fat). To make a leaner ground beef moist for hamburgers, add sautéed onions, celery and carrots to the lean beef. These add little or no calories, but add a lot of moisture. I use a food processor to make the onions, celery and carrots very find.

Side Choices:

  • Potato Salad
  • If you use some fat-free Greek yogurt and low fat mayonnaise in place of full fat mayonnaise you can reduce your calories significantly (all depends on the amounts used). Make sure you add a lot of fresh chopped vegetables and herbs to bring out flavors and color. If you normally use bacon, use turkey bacon in its place. Your family will think this potato salad is the “real” thing!
  • Macaroni Salad
  • Instead of the typical mayonnaise based macaroni salad try a tri-color pasta salad that is loaded with chopped fresh vegetables and has olive oil-white wine vinegar based dressing. The calories will be reduced and you will increase your nutrients in these swaps.
  • Vegetable Tray
  • Make sure you bring to your gathering a big tray loaded with chopped or sliced fresh vegetables. They can still be found in season at local farmers markets and grocery stores so load up! Reduce the calories in the dips by swapping out the full-fat sour cream or mayonnaise for low-fat or fat-free Greek yogurt.

Whole Wheat Couscous Salad Recipe

  • Great for Pot-Luck’s! This is a vegetarian spin on a Moroccan classic. You can vary the vegetables with grated carrots or chopped cabbage too.
  • Ingredients
  • 1/2 tsp table salt, divided
  • 1/2 cup(s) uncooked whole wheat couscous, quick cooking-variety
  • 15 oz canned kidney beans, rinsed and drained 2 medium uncooked scallion(s), trimmed and chopped
  • 1 cup(s) cooked broccoli, chopped
  • 1/4 tsp crushed red pepper flakes, or to taste
  • 1/4 tsp ground cumin
  • 1/3 cup(s) canned tomato juice
  • 1 Tbsp white wine vinegar
  • 1 tsp olive oil
  • Instructions
    1. Combine 3/4 cup water and 1/4 teaspoon salt in a small saucepan; bring to a boil. Stir in couscous and reduce heat to low; cover and simmer for 2 minutes. Remove from heat and set couscous aside, covered, for 10 minutes. Uncover pan, fluff couscous with a fork and spoon into a serving bowl; let cool to room temperature.
    1. When cool, add beans, scallion and broccoli to couscous; toss gently but well.
    1. In a small bowl, combine red pepper flakes, cumin, remaining 1/4 teaspoon salt and tomato juice; stir well. Stir in vinegar and oil, and pour over couscous salad; toss gently but well. Yields about 1 cup per serving.
  • Notes
  • Prep time: 15 min. – Cook time: 2 min. – Serves: 4

Dessert Choices:

  • There are so many great choices and you can look online for many light dessert options, but a fruit tray or fruit pizza is always a hit. Watermelon is really good for an extremely light dessert option.
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