| This Menu is inspired by the beach! This menu is perfect in a seaside setting. Use Tiki torches to light up your party if you are having it at night. To keep in your beach theme give little pails with beach toys to the kids as gifts, and give out prizes to the winners of your games badminton sets, volley balls, beach balls, beach towels, picnic sets, or training sessions with Rising Star fitness! |
MEMORIAL DAY BBQ
FIT RECIPES OF THE WEEK
 | |  | |  | |  | |  |
Leading the way, For future fit generations
YUMMY DEVILED EGGS
GRILLED TUNA WITH MANGO SALAD
VEGGIE BURGERS WITH ALL THE
TRIMMINGS
GARDEN FRESH POTATO SALAD
GRILLED CORN
GRILLED VEGGIE SKEWERS
NEW ENGLAND BAKED BEANS
CUCUMBER LIMEADE
ICED MINT GREEN TEA
OLD FASHIONED STRAWBERRY
LEMONADE
SUMMER PEACH AND BLUEBERRY
COBBLER
FRESH FRUIT POPSICLES
GRILLED TUNA WITH MANGO SALAD
VEGGIE BURGERS WITH ALL THE
TRIMMINGS
GARDEN FRESH POTATO SALAD
GRILLED CORN
GRILLED VEGGIE SKEWERS
NEW ENGLAND BAKED BEANS
CUCUMBER LIMEADE
ICED MINT GREEN TEA
OLD FASHIONED STRAWBERRY
LEMONADE
SUMMER PEACH AND BLUEBERRY
COBBLER
FRESH FRUIT POPSICLES
YUMMY DEVILED EGGS
Serves 8
Who doesn't’t love deviled eggs! It seems as though every party I have been to in my life, it is the first thing to
disappear from the table! Here is a yummy low cal recipe that even the cholesterol watchers out there can enjoy.
8 eggs, hard boiled, cut in half yolks discarded
½ cup low fat cottage cheese
¼ cup fat free mayo
¼ cup green onion finely minced
¼ cup celery finely minced
¼ tsp Mrs. Dash
1 tsp Dijon mustard
2 tbsp parsley minced
Paprika
Pepper to taste or Tabasco to taste
In a medium bowl, beat cottage cheese and mayo until fluffy. Add remaining ingredients and beat well. Stuff hard
boiled eggs with the mixture, and refrigerate. Before serving dust with paprika and minced parsley.
Per serving (2 deviled eggs) 36 calories; fat 0.1 g; protein 5.4 g; carbs 2.6 g
GRILLED TUNA WITH MANGO SALAD
Serves 4
1 large mango pitted peeled and cut into ¼ inch wide strips
¾ cup chopped red onion
½ red bell pepper chopped
3 tbsp chopped fresh cilantro
2 tbsp rice vinegar
4 (6oz) 1-inch thick tuna steaks
Extra virgin olive oil or olive oil cooking spray
Mix first 5 ingredients in a medium bowl, season with salt and pepper. Prepare BBQ grill for medium high heat.
Brush tuna or spray with olive oil. Grill or broil until just opaque in center, about 4 minutes per side. Divide mango
salad among 4 plates. Top with tuna and serve.
Per serving; 218 calories, 27 g protein; fat 4.5 g; carbs 16 g
VEGGIE BURGERS WITH ALL THE TRIMMINGS
This one is pure and simple. Just get yourself a box of Boca burgers, garden burgers or even sliced extra firm tofu and
grill!!
Serve with sliced veggies of all sorts…the more the better your burger will taste! Use sliced veggie cheese or fat free
cheese on your burger, and try BBQ sauce instead of ketchup. I like to use tomato, avocado, cucumber, spring greens,
roasted bell peppers (from a jar) and even grilled portabella mushrooms on my burger.
Look for the lowest calorie bun you can find or better yet, make your own from scratch! There is nothing like fresh
baked bread! OUTSTANDING!
GARDEN FRESH POTATO SALAD
8 servings
You can substitute your favorite summer fresh veggies in this recipe if you like. This is a refreshing change from the
heavy weighted traditional potato salad, and much better for you!
DRESSING
3 tbsp fresh lemon juice
2 tbsp olive oil
1 tbsp country style Dijon mustard
1 tsp. Minced fresh thyme or ¼ tsp. Dried
1.2 tsp salt
½ tsp celery seeds
SALAD
1 ¾ pounds fingerling potatoes (or Yukon gold diced or baby reds)
1 cup sugar snap peas trimmed
1 cup broccoli florets
¼ cup finely chopped red bell pepper
¼ cup finely chopped green bell pepper
¼ cup finely chopped yellow bell pepper
¼ chopped green onions
1.) prepare dressing by combining first 6 ingredients stirring with a whisk
2.) Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat, and simmer 10 minutes or
until tender. Remove potatoes from pan with slotted spoon. Add peas and broccoli to pan. Cook one minute; drain.
3.) Cut potatoes into ¼ inch thick slices. Combine potatoes, peas, broccoli, bell peppers and green onions in a
large bowl. Add dressing and toss well.
Serving size: 1 cup; 120 calories; 3.8 g fat; protein; 3.1 g; carbs 19.8g
GRILLED CORN
My kids LOVE corn on the cob…it is one of the highlights of summer! Enjoy this easy way of preparing your corn.
Serving: Serves 4.
• 4 corn
• Oil, for grates
• 1 tablespoon butter, cut into 4 pats
• Coarse salt and ground pepper
• Chili powder or paprika
•
• 1.) Peel back husks, leaving them attached at the base of the ear. Remove and discard silk; pull husks back over
corn. Place ears in a large bowl or pot; cover with cold water. Let soak 10 minutes.
• 2.) Preheat grill to high; lightly oil grates. Drain corn. Arrange ears on grill. Cover and cook, turning
occasionally, using tongs, until husks are slightly charred and corn is tender, 15 to 20 minutes. Remove ears from
grill. Holding bottom of hot ears with a towel, peel back husks and, with a knife, coat kernels with butter. Season corn
with salt, pepper, and chili powder or paprika. Serve.
GRILLED VEGGIE SKEWERS
This recipe could not be simpler, just take your favorite veggies and skewer onto wooden BBQ skewers that have been
soaked. If you want to add a little flavor here is a secret…marinate or soak your skewers in marinade! Then thread
your veggies onto them, and brush your veggies with your marinade! YUMMY and oh so good! Grill over medium
coals.
NEW ENGLAND BAKED BEANS
16 servings
I could not imagine a BBQ without baked beans! They make the perfect side dish. I could eat baked beans with just
about anything…here is a yummy healthy version.
3 cups dried great northern beans
8 cups water
1 ¼ cups chopped onion
1 cup BBQ sauce
¾ cup packed brown sugar
¼ cup molasses
1 tbsp prepared mustard
½ tsp salt
¼ tsp black pepper
1/8 tsp garlic powder
4 slices turkey bacon or tempeh bacon cut crosswise into ¼ inch strips
1.) Sort and wash beans; place in a large ovenproof Dutch oven. Cover with water to 2 inches above beans; bring
to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour.
2.) Drains beans, and return to pan. Add 8 cups water and onion, and bring to a boil. Cover, reduce heat, and
simmer 2 hours or until beans are tender.
3.) Preheat oven to 350 degrees.
4.) Drain bean mixture, and return to pan. Stir in one cup BBQ sauce and remaining ingredients. Cover and bake
for 1 hour.
Serving Size; ½ cup calories 203; fat 1.6 g; protein 9.1; carbs 38.8g
CUCUMBER LIMEADE
Serves 4
1 English cucumber
1 ½ cups water
¼ cup sugar or stevia equivalent
Juice of one lime
¼ tsp coarse salt
1 cup ice cubes
Cucumber spears for garnish
1.) Peel English cucumber and remove seeds. Coarsely chop and combine in blender with water, sugar or stevia,
lime juice, salt, and ice cubes.
2.) Blend until smooth. Serve over ice and garnished with cucumber spears.
ICED MINT GREEN TEA
This one is simple. Just brew your favorite brand of green tea, and mix with stevia and a bunch of mint leaves that
have been bruised (smashed in the bottom of your iced tea pitcher)
Chill in refrigerator for at least two hours or over night. Serve over ice with a sprig of mint.
So refreshing on a hot day!
OLD FASHIONED STRAWBERRY LEMONADE
Makes 6 servings
This is so all American! Who could imagine a picnic or BBQ without lemonade! The addition of strawberry makes this
taste just like summer in a glass! SO GOOD
1 ¼ cups fresh squeezed lemon juice (about 8 lemons)
¾ cup sugar or equivalent of stevia (go for the stevia and save your self the calories!)
Pureed strawberries (about 2 cups strawberries pureed)
41/2 cups ice cold water
6 lemon slices
1.) Combine lemon juice and sugar or stevia in a large pitcher and stir until sugar or stevia dissolves. Stir in water and
lemon slices, and strawberry puree. Chill. Pour over ice and serve.
Serving size 1 cup
SUMMER PEACH AND BLUEBERRY COBBLER
Makes 8 servings
What summer celebration would not be complete with out a fruit pie or cobbler?
1 pound frozen sliced peaches
1 pound frozen blueberries
1 tsp vanilla extract
¾ cup granulated sugar, divided
1 ½ tbsp cornstarch
¼ tsp ground cinnamon
1/8 tsp ground nutmeg
1 cup all purpose flour
¾ tsp baking powder
¼ tsp baking soda
¼ cup very cold butter, cut into small pieces
½ cup low fat buttermilk
1 large egg, lightly beaten
1 tbsp turbinado sugar (optional)
1.) Preheat oven to 400 degrees
2.) Combine first three ingredients in a large bowl. Combine ½ cup sugar, cornstarch, cinnamon, and nutmeg in a
small bowl. Add sugar mixture to fruit, tossing to coat. Spoon fruit mixture into an 11 x 7 inch baking dish.
3.) Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, ¼ cup sugar, baking powder, and
baking soda in a large bowl. Cut in butter with a pastry blender or two knives, until mixture resembles coarse meal.
Combine buttermilk and egg in small bowl, stir with a whisk. Add buttermilk mixture to flour mixture; stir until moist.
4.) Drop dough by spoonfuls onto fruit mixture to form 8 dumplings. Sprinkle with turbinado sugar if desired. Cover
and bake at 400 for 35 minutes; uncover and bake an additional 15 minutes or until browned.
CALORIES 261; fat 7.1 g; protein 3.7g; carb 46g
FRESH FRUIT POPSICLES
This is so easy, and I think everyone at some time in their lives has made a version of this recipe. As a kid, I used to
make mine with Dixie cups and spoons, and whatever fruit juice or Kool-Aid we had in the house at the time. This was
just something you would do during summer vacation. You would wait for that perfect moment when your “Popsicle”
was finally frozen, then sit on your front porch with your friends and enjoy….ahhh! The simple pleasures of
childhood! There is no reason you can’t enjoy this childhood pleasure today! Now I use nice Popsicle molds and
exotic fruits, to make my homemade, frozen fruit treat!
Here are my favorite combinations to freeze and eat!
ENJOY!!
HAWAIIAN MEMORIES
Coconut milk
1-2 Bananas
Pineapple juice
BERRY GOOD
Strawberries
Blueberries
Raspberries
Nonfat plain yogurt
Lemon juice from 2 lemons
GREEN GOODNESS
Green grapes
Apple juice
3-4 kiwi fruits
Honeydew melon chunks
Nonfat plain yogurt
Lime juice from 3 limes
SUMMER MELON
Watermelon chunks
Cantaloupe chunks
Honeydew melon chunks
Lemonade
CITRUS EXPLOSION
Orange juice
Pineapple juice
1-2 bananas
PEANUT BUTTER CHOCOLATE PROTEIN POP
Nonfat plain yogurt
Skim milk
1-2 tbsp peanut butter
Chocolate protein powder (Jay Robb is yummy!)
BIG STICK
Pineapple chunks
Frozen blackberries
Pineapple juice
A few frozen cherries
INSTRUCTIONS:
Add all your ingredients to taste into your blender, and blend until smooth. If you are using yogurt make sure to add
enough of your liquid ingredient to make your mixture blendable.
Once ingredients are blended, just pour into your molds and freeze! It is so simple and so good! Low in calories and
sinfully delicious!
Serves 8
Who doesn't’t love deviled eggs! It seems as though every party I have been to in my life, it is the first thing to
disappear from the table! Here is a yummy low cal recipe that even the cholesterol watchers out there can enjoy.
8 eggs, hard boiled, cut in half yolks discarded
½ cup low fat cottage cheese
¼ cup fat free mayo
¼ cup green onion finely minced
¼ cup celery finely minced
¼ tsp Mrs. Dash
1 tsp Dijon mustard
2 tbsp parsley minced
Paprika
Pepper to taste or Tabasco to taste
In a medium bowl, beat cottage cheese and mayo until fluffy. Add remaining ingredients and beat well. Stuff hard
boiled eggs with the mixture, and refrigerate. Before serving dust with paprika and minced parsley.
Per serving (2 deviled eggs) 36 calories; fat 0.1 g; protein 5.4 g; carbs 2.6 g
GRILLED TUNA WITH MANGO SALAD
Serves 4
1 large mango pitted peeled and cut into ¼ inch wide strips
¾ cup chopped red onion
½ red bell pepper chopped
3 tbsp chopped fresh cilantro
2 tbsp rice vinegar
4 (6oz) 1-inch thick tuna steaks
Extra virgin olive oil or olive oil cooking spray
Mix first 5 ingredients in a medium bowl, season with salt and pepper. Prepare BBQ grill for medium high heat.
Brush tuna or spray with olive oil. Grill or broil until just opaque in center, about 4 minutes per side. Divide mango
salad among 4 plates. Top with tuna and serve.
Per serving; 218 calories, 27 g protein; fat 4.5 g; carbs 16 g
VEGGIE BURGERS WITH ALL THE TRIMMINGS
This one is pure and simple. Just get yourself a box of Boca burgers, garden burgers or even sliced extra firm tofu and
grill!!
Serve with sliced veggies of all sorts…the more the better your burger will taste! Use sliced veggie cheese or fat free
cheese on your burger, and try BBQ sauce instead of ketchup. I like to use tomato, avocado, cucumber, spring greens,
roasted bell peppers (from a jar) and even grilled portabella mushrooms on my burger.
Look for the lowest calorie bun you can find or better yet, make your own from scratch! There is nothing like fresh
baked bread! OUTSTANDING!
GARDEN FRESH POTATO SALAD
8 servings
You can substitute your favorite summer fresh veggies in this recipe if you like. This is a refreshing change from the
heavy weighted traditional potato salad, and much better for you!
DRESSING
3 tbsp fresh lemon juice
2 tbsp olive oil
1 tbsp country style Dijon mustard
1 tsp. Minced fresh thyme or ¼ tsp. Dried
1.2 tsp salt
½ tsp celery seeds
SALAD
1 ¾ pounds fingerling potatoes (or Yukon gold diced or baby reds)
1 cup sugar snap peas trimmed
1 cup broccoli florets
¼ cup finely chopped red bell pepper
¼ cup finely chopped green bell pepper
¼ cup finely chopped yellow bell pepper
¼ chopped green onions
1.) prepare dressing by combining first 6 ingredients stirring with a whisk
2.) Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat, and simmer 10 minutes or
until tender. Remove potatoes from pan with slotted spoon. Add peas and broccoli to pan. Cook one minute; drain.
3.) Cut potatoes into ¼ inch thick slices. Combine potatoes, peas, broccoli, bell peppers and green onions in a
large bowl. Add dressing and toss well.
Serving size: 1 cup; 120 calories; 3.8 g fat; protein; 3.1 g; carbs 19.8g
GRILLED CORN
My kids LOVE corn on the cob…it is one of the highlights of summer! Enjoy this easy way of preparing your corn.
Serving: Serves 4.
• 4 corn
• Oil, for grates
• 1 tablespoon butter, cut into 4 pats
• Coarse salt and ground pepper
• Chili powder or paprika
•
• 1.) Peel back husks, leaving them attached at the base of the ear. Remove and discard silk; pull husks back over
corn. Place ears in a large bowl or pot; cover with cold water. Let soak 10 minutes.
• 2.) Preheat grill to high; lightly oil grates. Drain corn. Arrange ears on grill. Cover and cook, turning
occasionally, using tongs, until husks are slightly charred and corn is tender, 15 to 20 minutes. Remove ears from
grill. Holding bottom of hot ears with a towel, peel back husks and, with a knife, coat kernels with butter. Season corn
with salt, pepper, and chili powder or paprika. Serve.
GRILLED VEGGIE SKEWERS
This recipe could not be simpler, just take your favorite veggies and skewer onto wooden BBQ skewers that have been
soaked. If you want to add a little flavor here is a secret…marinate or soak your skewers in marinade! Then thread
your veggies onto them, and brush your veggies with your marinade! YUMMY and oh so good! Grill over medium
coals.
NEW ENGLAND BAKED BEANS
16 servings
I could not imagine a BBQ without baked beans! They make the perfect side dish. I could eat baked beans with just
about anything…here is a yummy healthy version.
3 cups dried great northern beans
8 cups water
1 ¼ cups chopped onion
1 cup BBQ sauce
¾ cup packed brown sugar
¼ cup molasses
1 tbsp prepared mustard
½ tsp salt
¼ tsp black pepper
1/8 tsp garlic powder
4 slices turkey bacon or tempeh bacon cut crosswise into ¼ inch strips
1.) Sort and wash beans; place in a large ovenproof Dutch oven. Cover with water to 2 inches above beans; bring
to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour.
2.) Drains beans, and return to pan. Add 8 cups water and onion, and bring to a boil. Cover, reduce heat, and
simmer 2 hours or until beans are tender.
3.) Preheat oven to 350 degrees.
4.) Drain bean mixture, and return to pan. Stir in one cup BBQ sauce and remaining ingredients. Cover and bake
for 1 hour.
Serving Size; ½ cup calories 203; fat 1.6 g; protein 9.1; carbs 38.8g
CUCUMBER LIMEADE
Serves 4
1 English cucumber
1 ½ cups water
¼ cup sugar or stevia equivalent
Juice of one lime
¼ tsp coarse salt
1 cup ice cubes
Cucumber spears for garnish
1.) Peel English cucumber and remove seeds. Coarsely chop and combine in blender with water, sugar or stevia,
lime juice, salt, and ice cubes.
2.) Blend until smooth. Serve over ice and garnished with cucumber spears.
ICED MINT GREEN TEA
This one is simple. Just brew your favorite brand of green tea, and mix with stevia and a bunch of mint leaves that
have been bruised (smashed in the bottom of your iced tea pitcher)
Chill in refrigerator for at least two hours or over night. Serve over ice with a sprig of mint.
So refreshing on a hot day!
OLD FASHIONED STRAWBERRY LEMONADE
Makes 6 servings
This is so all American! Who could imagine a picnic or BBQ without lemonade! The addition of strawberry makes this
taste just like summer in a glass! SO GOOD
1 ¼ cups fresh squeezed lemon juice (about 8 lemons)
¾ cup sugar or equivalent of stevia (go for the stevia and save your self the calories!)
Pureed strawberries (about 2 cups strawberries pureed)
41/2 cups ice cold water
6 lemon slices
1.) Combine lemon juice and sugar or stevia in a large pitcher and stir until sugar or stevia dissolves. Stir in water and
lemon slices, and strawberry puree. Chill. Pour over ice and serve.
Serving size 1 cup
SUMMER PEACH AND BLUEBERRY COBBLER
Makes 8 servings
What summer celebration would not be complete with out a fruit pie or cobbler?
1 pound frozen sliced peaches
1 pound frozen blueberries
1 tsp vanilla extract
¾ cup granulated sugar, divided
1 ½ tbsp cornstarch
¼ tsp ground cinnamon
1/8 tsp ground nutmeg
1 cup all purpose flour
¾ tsp baking powder
¼ tsp baking soda
¼ cup very cold butter, cut into small pieces
½ cup low fat buttermilk
1 large egg, lightly beaten
1 tbsp turbinado sugar (optional)
1.) Preheat oven to 400 degrees
2.) Combine first three ingredients in a large bowl. Combine ½ cup sugar, cornstarch, cinnamon, and nutmeg in a
small bowl. Add sugar mixture to fruit, tossing to coat. Spoon fruit mixture into an 11 x 7 inch baking dish.
3.) Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, ¼ cup sugar, baking powder, and
baking soda in a large bowl. Cut in butter with a pastry blender or two knives, until mixture resembles coarse meal.
Combine buttermilk and egg in small bowl, stir with a whisk. Add buttermilk mixture to flour mixture; stir until moist.
4.) Drop dough by spoonfuls onto fruit mixture to form 8 dumplings. Sprinkle with turbinado sugar if desired. Cover
and bake at 400 for 35 minutes; uncover and bake an additional 15 minutes or until browned.
CALORIES 261; fat 7.1 g; protein 3.7g; carb 46g
FRESH FRUIT POPSICLES
This is so easy, and I think everyone at some time in their lives has made a version of this recipe. As a kid, I used to
make mine with Dixie cups and spoons, and whatever fruit juice or Kool-Aid we had in the house at the time. This was
just something you would do during summer vacation. You would wait for that perfect moment when your “Popsicle”
was finally frozen, then sit on your front porch with your friends and enjoy….ahhh! The simple pleasures of
childhood! There is no reason you can’t enjoy this childhood pleasure today! Now I use nice Popsicle molds and
exotic fruits, to make my homemade, frozen fruit treat!
Here are my favorite combinations to freeze and eat!
ENJOY!!
HAWAIIAN MEMORIES
Coconut milk
1-2 Bananas
Pineapple juice
BERRY GOOD
Strawberries
Blueberries
Raspberries
Nonfat plain yogurt
Lemon juice from 2 lemons
GREEN GOODNESS
Green grapes
Apple juice
3-4 kiwi fruits
Honeydew melon chunks
Nonfat plain yogurt
Lime juice from 3 limes
SUMMER MELON
Watermelon chunks
Cantaloupe chunks
Honeydew melon chunks
Lemonade
CITRUS EXPLOSION
Orange juice
Pineapple juice
1-2 bananas
PEANUT BUTTER CHOCOLATE PROTEIN POP
Nonfat plain yogurt
Skim milk
1-2 tbsp peanut butter
Chocolate protein powder (Jay Robb is yummy!)
BIG STICK
Pineapple chunks
Frozen blackberries
Pineapple juice
A few frozen cherries
INSTRUCTIONS:
Add all your ingredients to taste into your blender, and blend until smooth. If you are using yogurt make sure to add
enough of your liquid ingredient to make your mixture blendable.
Once ingredients are blended, just pour into your molds and freeze! It is so simple and so good! Low in calories and
sinfully delicious!