Summer Shape Up RI Resources - Week 2

For some introductory information about Summer Shape Up RI, please visit here.

WEEK 2: Add Fruits and Vegetables to Summer Cookouts and Picnics

Summer cookouts and picnics often offer a variety of food high in calories and fat. Plus, there tends to be lots of choices, making it easy to overeat. Here’s where fruits and vegetables can help!

If you’re making a dish to bring, whip up one with healthy ingredients. When you’re choosing from a buffet, look for dishes with colorful fruits and vegetables, because they’re likely to be lower in calories.

Good sources for recipes that include more veggies and fruits:

http://www.mayoclinic.com/health/healthy-recipes/Recipeindex
http://simplyrecipes.com/recipes/vegetable/

Grill those veggies!

When you’ve got the grill smoking, toss on some vegetables. Veggies that can be easily grilled include
• Eggplant
• Onions
• Mushrooms (whole)
• Bell peppers (red, green, orange, yellow, purple)
• Corn on the cob (double-wrap in foil and steam)
• Zucchini/yellow squash

Healthy cookout substitutes: make popular foods healthier

• Potato salad: Instead of mayonnaise, use mustard or vinegar. Add in sliced or shredded carrots, onion and celery.
• Macaroni salad: Instead of mayonnaise, use a small amount of light Italian or vinaigrette dressing. Add steamed or raw vegetables such as broccoli, red pepper, diced tomatoes, zucchini and eggplant.
• For dessert, buy a half watermelon and carve out the fruit by cutting it into cubes or using a melon baller. Fill the rind like a bowl with different types of fruit, such as strawberries, cantaloupe, banana, peaches, plums, and kiwi. Serve low-fat yogurt on the side for a topping.
• Make your own salsa using diced tomatoes, red onion, black beans, red pepper, mango, vinegar and fresh cilantro.
• In dip recipes, substitute non-fat or low-fat yogurt for mayonnaise and sour cream.

Black Bean and Mango Salsa

2 20-ounce cans of black beans, rinsed
1 small can corn
3 plum tomatoes, diced
2 limes
1 red onion, finely diced
1 mango, peeled and cut into small cubes
1 bunch cilantro, chopped
1 yellow pepper, diced
1 Tbsp olive oil
cumin powder

In large bowl, combine all ingredients after chopping/dicing. Cut limes and squeeze all fresh lime juice onto salsa. Drizzle about 1 T olive oil and add cumin to taste.

Serving size: ½ cup. Serves 10. 30 calories per serving. 1 gram fat per serving.