Healthy 4th of July Swaps

Today's blog post is all about the Fourth of July! Independence Day usually means time for family and friends, fireworks, and FOOD!

Below are some healthier alternatives to some traditional foods consumed during your Fourth of July holiday barbecues.

Burgers & Brats:

·         Try using Jennie-O ground turkey instead of beef when making your burgers.  Swap brats for Alfresco chicken sausage links. You’ll save on saturated fat and calories. 

·         You can save up to 100 calories by skipping the cheese on your hamburger. 

·         Swap white buns for whole wheat buns to add fiber to your burger or brat.

Chips & Dip:

·         Add fiber and protein to your meal by munching on Beanitos, a chip made from beans.

·         Save on fat and calories by choosing one of the Chobani Dips. Chobani dips are made from Greek yogurt and have just 25 calories per serving. That’s less than half the amount of calories when compared to your typical sour-cream based dips!

·         Salsa is also a great dipping option as it's low on calories and high on veggies!

Fruit & Vegetable trays:

·         Instead of bringing a calorie-laden side salad, try bringing a Hy-Vee-prepared fruit or vegetable tray. Make half your plate fruits and vegetables!

Bars/cookies/cakes:

·         Believe it or not – there are healthier dessert options out there! Simple Mills makes an almond flour-based cupcake mix.  The almond flour adds protein and fiber to the cupcake. This mix also only has 7 grams of sugar per serving compared to your typical cupcake mix which can have up to 20 grams of sugar per serving. You can check out this product along with other healthier baking mixes at: http://www.simplemills.com/. Add light cool whip instead of frosting and top with blueberries and raspberries for a red, white and blue indulgence!

·         The recipe below is also a healthier dessert option. Be sure to include these Patriotic Tarts at your Fourth of July holiday get-togethers. 

Patriotic Tarts 

Serves 15 (1 tart each)

All you need:

·         1/3 cup Zoet premium Belgian Dark 57% cacao chocolate pieces

·         1 (1.90 ounce) package Athens™ pre-baked mini fillo shells

·         1 carton Oikos Triple Zero vanilla Greek yogurt

·         15 fresh raspberries

·         15 fresh blueberries

All you do:

1.       Coarsely chop dark chocolate bar into chocolate chip-size pieces. Melt chocolate pieces on HIGH in microwave, stirring every 20 seconds until melted. Spoon approximately 1/2 tsp. chocolate in bottom of each fillo shell. Chill in freezer for 5 to 10 minutes.

2.       Spoon Greek yogurt into fillo shells. Top each shell with a raspberry and a blueberry.

3.       Drizzle melted chocolate onto top for garnish if desired.

 Nutrition facts per serving: 45 calories, 2 g fat, .5 g saturated fat, 0 trans fat, 0 cholesterol, 115 mg sodium, 5 g carbohydrate, 0 fiber, 3 g sugar, 1 g protein. Vitamin A 0%, Vitamin C 2%, Calcium 2%, Iron 4%.

Be sure to check out your West Lakes Hy-Vee Facebook page. The dietitian video of the week features all of these healthier swaps!

Have safe and happy Independence Day!

-        - Dietitian Natalie