July 2019 – SAFEHARBORSECURITY

Healthy BBQ Sides

It’s summertime and summertime means going to lots of BBQ’s! We all love a good BBQ and all the yummy food that is associated with a BBQ. Unfortunately, if you are trying to stick to a healthy eating plan then that is where a BBQ can really throw you off. Of course it’s OK to indulge once in a while, but all too often an occasional indulgence can turn into an all-too-often habit and those pounds that you worked so hard to lose before summer can creep back again. My strategy is to bring a healthy dish that you can eat without guilt and everyone else will love! Chances are you won’t be the only one there who wants to eat healthy too!

Chickpea Salad with Fresh Mint, Pickled Shallots, and Arugula

For the pickled shallots:
1/3 Cup red sine vinegar
2 medium shallots or one really big one, sliced thin
2 TBSP sugar (or sweetener of choice)
a pinch of salt and pepper

Place all the ingredients into a microwaveable bowl and microwave about 90 seconds. Stir to make sure the sugar is dissolved and set aside to cool. Once cooled, drain the liquid.

For the dressing:
3 TBSP Extra Virgin Olive Oil
2 TBSP fresh lemon juice
1-2 tsp sweetener to taste
1 tsp Dijon mustard
pinch of red pepper flakes (optional)
Salt and pepper to taste
Whisk ingredients to emulsify and set aside.

For the salad:
2 cans chick peas, rinsed and drained
4-5 ounces of baby arugula
1 Cup fresh mint leaves
1/2 Cup frozen peas, thawed
1/2 Cup frozen shelled edamame, thawed
(you can also just use 1 Cup of edamame OR 1 Cup peas)
3 oz. crumbled Feta cheese
1/2 toasted nuts (I like pine nuts but use slivered almonds, sunflower seeds, pistachios, chopped walnuts, etc.)
1 Cup halved grape tomatoes (optional and add at the end)

Toss everything together and serve. If you are not serving right away, add the arugula and tomatoes at the last minute.

This recipe makes an excellent lunch or dinner with grilled shrimp or leftover diced chicken added on top!

Broccoli Salad with Sun Dried Tomatoes

For the dressing:
1/4 Cup EV olive oil
2 TBSP fresh lemon juice
1-2 tsp sweetener of choice
1 clove grated fresh garlic
1/2 tsp dried oregano
1 tsp Dijon mustard
salt and pepper to taste
pinch of red pepper flakes (optional)

For the salad:
1 large bunch of broccoli, flowerets only, cut into small bite sized pieces
1/4-1/2 Cup red onion, sliced thin
1/4-1/3 Cup kalamata olives, chopped
1/3-1/2 Cup sun-dried tomatoes, chopped
1/4 Cup toasted slivered almonds

Toss all ingredients together and let sit for at least an hour or overnight. Depending on how much broccoli you use you may need extra dressing. It all depends on how much the broccoli absorbs.

This recipe would also be delicious with leftover diced chicken or grilled shrimp mixed in!

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The Best In-Season Fruits to Buy Now

One of the best things about summer is the abundance of local produce available at farmer’s markets across the country. You don’t even have to get up early on Saturday morning anymore to score great seasonal fruit as there are many farmers markets available mid-week and in the evening in most cities now-a-days. And if going to the market doesn’t suit you, many grocery stores stock locally-grown summer fruits, too.

Five in-season fruits to buy now

So, what are the best fruits to buy right now? Here are 5 delicious ones with great nutritional value that can help you maintain a healthy weight and increase your energy for working out, while going easy on your wallet, too.

Watermelon

Watermelon is a sweet, tasty treat that is abundant this time of year, and you can usually find it really cheap at roadside stands, stores and markets during summer. According to the watermelon board at watermelon.org, 2 cups of diced watermelon has only 80 calories and is a rich source of vitamin C. Watermelon is also provides eye-healthy carotenoids like beta-carotene and lycopene, energizing B Vitamins and muscle-cramp-reducing potassium, making it one of the best fruits to buy in summer.

Cherries

Cherries are another great summer fruit to buy now. I used to have access to a wonderful sour cherry tree and used to bake cherry pies for Father’s Day, helping me remember what time of year they begin their season. Although the pies were always very good, sweet Bing cherries and Washington Rainier cherries may be easier to eat fresh without all the added sugar of a pie. In addition to all that yummy flavor, cherries provide vitamin C, fiber and potassium.

Raspberries

Raspberries are another favorite garden berry to ripen up a little after spring strawberries, at least for their early first-crop. Some varieties also produce a fall crop for a nutritional and enjoyable bonus later in the year. Luckily, imports ensure that we can to enjoy these flavorful berries all year round at most grocery stores. According to the USDA, 1 cup of fresh raspberries has only 64 calories and provides a whopping 8 grams of gut-healthy fiber that can help keep you feeling full and satisfied.

Blueberries

Blueberries are my dad’s favorite berry, and he would certainly remind me to mention these. Blueberries are rich in antioxidants and are considered a superfood that’s an important fruit for keeping your brain healthy. According to blueberrycouncil.org, these sweet summer berries only have 80 calories per cup and are abundantly rich in nutrients including vitamin C, beta-carotene, fiber and manganese.

Peaches

Peaches are also at the peak of their season in the summer and can be purchased by the crate for home canning or freezing. If you’re like me and enjoy the wonderful flavor of peaches but could do without the fuzzy skin, you can easily peel peaches by quickly dipping them in boiling water and then placing them immediately into cold water where the skins will slip right off. Then slice and eat. One large peach only has about 70 calories and is a good source of vitamin C and beta carotene.

In addition to these 5 great summer fruits, depending on where you live, you’ll begin to find in-season tomatoes (which are actually a fruit), ground cherries and be able to enjoy USA grown melons like cantaloupe and honeydew. So, go out and enjoy the sunshine and get yourself some great-tasting summer fruit! And if you’re looking for a simple summer fruit recipe to try, why not make some grilled fresh pineapple for your next summer cook-out.

Sugar and Spice Grilled Pineapple Recipe

Ingredients

1 fresh pineapple*
1/4 cup brown sugar or honey to drizzle
Ground cinnamon

Directions

1. Preheat a grill to medium heat.
2. Coat a grill rack with cooking spray to help prevent sticking.
3. Slice the top and bottom off the pineapple and trim off the outer skin.

4. Cut into spears and remove the center core from the spears, if desired.
5. Sprinkle spears with brown sugar or drizzle with honey, then sprinkle with cinnamon.
6. Grill spears for about 5 minutes on each side or until golden brown and caramelized. Serve warm.

*You can also use precut spears from your local store

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Easy one Pot Citrus Chicken Recipe

Here is a one pot chicken dinner that is quick and so easy to make yet fancy enough to serve it for company!

I love the flavors that the cooked citrus adds to this dish. The bitterness from the rind, the tanginess of the grapefruit, as well as the sweetness of the orange really make this dish so different!

The touch of Mexican spices adds a warm and comforting flavor. It is super healthy too! I found sour orange juice at a Spanish grocery store and I find it works well with this dish. You can also use orange juice if you like a sweeter sauce or a combination of orange, grapefruit, and lime juices if you can’t find the sour orange.

Citrusy Chicken with Sweet Potatoes

Ingredients:

4-5 pounds of chicken parts (my favorite are the thighs. I used 6 big ones)
Salt and pepper to taste
Oil for browning the chicken
2 medium onions, chopped
4-5 garlic cloves, chopped (or to taste)
2 tsp dried oregano
1 tsp dried thyme
1 tsp dried marjoram (optional. Don’t go and buy it if you don’t have it!)
1 tsp chipotle chili powder
1/2 tsp ground cinnamon
1 whole orange sliced thin
1 small grapefruit sliced thin
2 cans diced fire roasted tomatoes
1 TBSP (nor too taste) Better than Bouillon chicken base (or use salt to taste)
1 1/3 C sour orange juice (can use just orange juice for a sweeter sauce, or a mixture of orange, grapefruit, and lime juice)
2 really big sweet potatoes, peeled and cut into 1-1/2 inch cubes
1/2 C chopped cilantro
limes and cilantro for garnish

Directions:

Season the chicken with salt and pepper.

Heat the oil in a dutch oven on high heat and brown the chicken skin side-down for about 5 minutes or until brown and turn over. Brown the other side for a couple of minutes.

Remove the chicken and drain some of the oil if there is a lot left over.

Turn the heat down and brown the onions for a few minutes.

Add the garlic, chili powder, cinnamon, oregano, thyme, and marjoram and let cook for a minute or so until fragrant.

Add the sliced citrus fruits spreading them evenly over the pan.

Add the chicken and nestle the pieces in between.

Pour the tomatoes and the citrus juice over the chicken and stir in the bouillon (or salt.) Top with the sweet potatoes and cilantro.

Cover and simmer for about 30-40 minutes until the chicken is cooked and the potatoes are tender uncovering it about 5 minutes before that to let the sauce thicken basting the chicken with the sauce.

Plate it over rice, noodles, riced cauliflower or nothing at all!

Squirt some fresh lime and garnish with cilantro before serving.

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