With the sweltering heat of summer upon us, my recipes this month don’t require an oven and can help you slim down to fit in your swimsuit. Here is this month’s 100% nutritionist-approved menu – I hope to see you in class:
Attention all pasta lovers! The best skinny pasta solution that will fill you up without filling you out is pasta made out of zucchini! Using a special kitchen tool called a spiralizer (about $30 at Amazon) you can take ordinary zucchini and turn it into spaghetti-like stands. It’s a miracle! A cup of zucchini pasta has 6 times fewer calories than cooked whole grain pasta - 28 calories/cup versus 174 calories/cup. Top tip: Toss together a combo of zucchini pasta and whole grain pasta for the best of both worlds.
You don’t have to professionally know how to roll sushi to enjoy it quickly at home. Nori sheets are sold in the Asian section of every grocery store and can be used just like any tortilla or whole grain wrap. Make a nori wrap with cooked brown rice, grated carrots, sliced cucumbers, red bell peppers and avocado. Then instead of dealing with raw fish for protein, add frozen/thawed and shelled edamame.
Three reasons to make your own BBQ sauce: 1) It tastes fresh & flavorful, 2) It will impress your friends & family and 3) It has 1/2 the calories and 1/2 the sugar over traditional store brands! How to: Blend 6 ounces tomato paste, 6 Tablespoons water, 1 Tablespoon each apple cider vinegar and Worcestershire sauce, 2 teaspoons each honey and molasses, 1 teaspoon Dijon mustard, 1/4 teaspoon dried chipotle powder and 1/8 teaspoon each onion powder and garlic powder. Finger-licking good!
Grilled fruit desserts are one of the most simple and satisfying pleasures of summer cooking. Grilling brings out more natural sweetness of fruit and a candied nut topping adds crunch and an extra kick of flavor. Other than peaches try grilled nectarines, plums, pineapple, mango, bananas, grapefruit, apples, pears and berries (in foil packets).
Click here to sign up for Monday, June 20 at the Merchandise Mart location from 6:00pm-8:30pm.
Click here to sign up for Saturday, June 25 at the Lincoln Square location from 10:00am-12:30pm.
To learn more about our resident dietitian Dawn Jackson Blatner visit www.dawnjacksonblatner.com or follow her on Twitter @djblatner.