Just some ideas for the holiday weekend to stay healthy

This weekend is the 4th of July. Most of us have BBQ's, family reunions, camping trips, or lake weekends to attend. The fun with family & friends will most likely revolve around FOOD. The problem is this... most of the food we love to share with our families and friends are NOT good for us! Lots of our side dishes are loaded with mayonaise and even if it started out being a vegetable, what we do to it, well takes away any nutritional value. Here are a few pointers and ideas to help keep you healthy during these fun holiday weekends!

• Make a tossed salad full of mixed greens, lots of raw chopped veggies, some beans or egg for protein, and even some nuts and fruit. Offer vinigarette dressings or low fat options.
• Choose to eat lean cuts of grilled meats with minimum sauces on them, such as grilled chicken or a kabob that also is accompanied by some veggies!
• STAY hydrated...by this I mean with water first and foremost, keep any alcoholic drinks to a minimum and don't drink too much juices! Unsweet tea would be another good option.
• If you really cannot resist some potatoe salad and coleslaw or a deviled egg...just keep it in moderation! A bite or two and that's it!
• As for dessert...well, that's my weakness too. I always fix some for my kids and then take a bite of theirs!

Most of all, enjoy your self and have fun with your family and friends!

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Brownie fruit Pizza

::INGREDIENTS::
1 package of brownie mix (plus ingredients to make the brownies) 21.5 oz
1 package of cream cheese, softened
1/3 cup sugar
4 cups of fresh strawberries & blueberries
parchment paper
round 14" baking stone

::DIRECTIONS::
Preheat oven to 375 degrees. Prepare brownie mix accprding to package directions. Cut a circle of parchment paper to fit the 14" round baking stone. Pour brownie batter directly onto the parchment paper that is covering the stone. Spread to a 14" circle. (*DO NOT bake without the parchment paper or the brownie will run off the stone and make a HUGE mess in your oven!) Bake 15-18 min. or until brownie is set, do not over bake! Cool completely. In a med. mixing bowl, combine cream cheese and sugar. Spread mixture over brownie and top with fresh fruit. Refrigerate until ready to serve. Cut into 16 wedges with pizza cutter.

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Shopping list for week of June 28

::KROGER::
Perdue chicken breast $1.29/lb or Heartland Natural Chicken breast $3.99/lb
(if in a hurry, buy the Kroger canned chicken 3/$5)
RF Kroger sour cream, if using it in this weeks recipe $1.99
Kroger shredded cheddar cheese $1.19
cilantro (if using it in the 2 recipes this week)
Minute ready to serve brown rice coupon in this weeks RP
Pace Picante sauce salsa coupon in this weeks SS
Whole Wheat burrito size tortillas
Betty Crocker brownie Mix (if want to make a dessert for the 4th) $1.69 coupon in this weeks SS
Neufatchel cream cheese (if making the brownie dessert)
strawberries 2lbs $3.49
blueberries (if making the dessert) 2/$5
Laura's Lean ground beef $3.99
feta cheese
Fresh Selection baby spinach 2/$4
tomatoes $1.28/ lb
sweet vidalia onions $0.88/lb
sandwhich thins coupon this weeks SS
Kroger fries $1.79
Salmon fillets $3.99/lb
corn on the cob 10/$2
zucchinni & yellow squash $0.99/lb
Baby Back Ribs $3.99/lb
watermelon $3.49
asparagus $1.97/lb
Fresh Selection salad 2/$4
Kroger shrimp $4.99/lb
Whole beef tenderlion $9.99/lb
cherries $1.99/lb
Grillin Beans 3/$5 coupon from a few weeks back
organic milk 2/$5
Silk soy or almond milk 2/$5 coupon dispenser at the Dickson store
Oscar Mayer Deli Fresh meats $2.99 coupon from a few weeks back
organic seedless grapes $1.97/lb
Suddenly Salad coupon this weeks SS
2 Avacado (might want to check Aldi's price on this one!)

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Beef Tenderlion

::INGREDIENTS::
1 (5 or 6-pound) whole filet mignon (beef tenderloin), rinsed to remove unwanted residue
Salt and freshly ground black pepper
1 tablespoon canola oil

::DIRECTIONS::
Preheat oven to 375 degrees F.

Season tenderloin on all sides with salt and pepper. Heat oil over medium-high heat in a large saute pan with an oven safe handle and when oil is hot, sear beef on all sides. (Leave undisturbed for the first 2 minutes or so as you sear each side to allow the seasonings to integrate into the surface of the meat and to allow the caramelization process to begin.)

Transfer entire pan to the oven to finish until meat thermometer reaches an internal temperature of about 118 degrees F and pull out to let rest and carryover cook to an internal temperature of 132 degrees or so for medium-rare as measured on a meat thermometer, or cook until done to your liking. Slice into medallions after the meat has rested.

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Roasted Asparagus

::INGREDIENTS::
1 lb asparagus, fresh
olive oil
kosher salt

::DIRECTIONS::
Holding one asparagus in two hands gently bend until it snaps at its natural spot to break off the end. Using that one as a guide, line up the remaining asparagus and trim ends to match. Lay asparagus on a baking sheet so that they are not on top of each other, drizzle with olive oil, and sprinkle with salt.
Roast in a preheated oven at 425 degrees for 15 minutes.

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Shrimp Salad

::INGREDIENTS::
15 Cups chopped romaine or mixed greens lettuce
20 large frozen shrimp, defrosted (with tails removed)
2 avacados diced
2 cups cooked corn removed from the cob
3 cups diced tomatoes
1 cup crushed tortilla chips (optional)
4 tsp chopped cilantro (optional)

dressing: 1 1/2 Tbsp low fat ranch dressing per salad

::DIRECTIONS::
Divide these ingredients among 4 bowls and prepare individual salads, top with tortillas and cilantro, along with salad dressing

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Chicken & Rice Burritos

::INGREDIENTS::
2 cups "ready to serve" brown rice
1/2 cup salsa
1 cup (6oz) cooked chicken, cubed
1/2 cup shredded cheddar cheese
4 whole wheat tortillas, burrito size
chopped cilantro, optional
Reduced fat sour cream, optional

::DIRECTIONS::
Prepare rice according to package directions. Microwave salsa and chicken on HIGH for 2 min. Stir in cheese and rice. Divide between 4 tortillas and fold. Serve with cilantro and sour cream.

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