8 minute read
New England Lobster Roll
N E W E N G L A N D Lobster Roll
Cook’s Note: I like to use live lobster for this recipe. You don’t have to, but if your food is alive hours before you eat it, I promise it will taste better.
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Dad deserves something extra special on Father’s Day. This recipe includes all the special touches from homemade mayo to live lobsters—making it as close to an authentic lobster roll as it can get.
Homemade Mayo:
q 2 large egg yolks q 1 Tbsp lemon juice q 2 Tbsp red wine vinegar q 1 Tbsp Dijon mustard q Dash of salt q Dash of sugar q 1-1 ½ cups vegetable oil (or any oil neutral in flavor)
Rolls:
q 3 large lobsters (meat removed from tails and claws and chopped into large pieces) q 1/3 cup homemade mayo q 2 stalks celery (diced small) q 2 Tbsp fresh chives (minced, plus extra for garnish) q 1 Tbsp fresh dill (minced) q ½ tsp salt (to taste) q 8 hot dog buns or sandwich rolls q ½ cup melted butter
Directions:
Prepare the mayo in a stand mixer with the whisk attachment or in a blender. Combine all the ingredients except the oil until thoroughly mixed. On high speed, slowly add the oil into the mixture drop by drop. Once it starts to come together and becomes light in color, stream the rest of the oil in slowly. The emulsion takes a good bit of time. When the mayo comes together and is light in color, spoon it into a container or jar and set aside.
In a large bowl, combine lobster meat, homemade mayo, celery, chives, dill, and salt. Taste for seasoning and add more salt if needed. Heat a grill pan to high heat. Brush the inside of the hot dog buns or rolls generously with the melted butter. Place on the grill cut side down for about 1–2 minutes or until charred. Fill each bun with the lobster mixture. Top with extra chives.
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Prep Time: 10 minutes | Makes 1 Serving
Ingredients:
Grilled Cantaloupe Salad with Prosciutto
One of the best parts of summer is the abundance of sweet melons. Cantaloupe goes to a whole other level with a quick sear on the grill that caramelizes and brings out its sweetness. This juicy melon is also hydrating and high in antioxidants, making it great for your skin.
Directions:
If using a propane grill, set it to 400F. Alternatively, prep a cast iron grill pan with nonstick spray over med-high heat. Place cantaloupe slices at a diagonal and leave undisturbed for 4 minutes to achieve grill marks. Flip and grill for an additional 4 minutes.
While cantaloupe is grilling, heat a small pan to medium. When the pan is warmed, add the pine nuts and toast for about 2 min until they have a rich aroma. You can optionally use some olive oil in the pan. Set pine nuts aside.
q 3 slices of cantaloupe (2-inches thick) q Coconut oil spray q 3 pieces of prosciutto (torn) q Pinch of flaky salt q 1 cup of mixed greens q 4 oz burrata q 2 Tbsp pine nuts q Olive oil q Optional garnish: fresh basil, fresh mint, flaky salt
Assemble the salad by placing the mixed greens on the bottom. Top with cantaloupe, torn burrata, and pine nuts. Add garnishes and a drizzle of olive oil.
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Eating out is part of living, but when it comes to work lunches, social events, and family dinners, it often feels necessary to compromise nutrition goals in order to enjoy the meal. Even if you feel like eating out is a death sentence for your diet, it doesn’t have to be.
You should be able to enjoy a meal out when the occasion arises without having to sacrifice your social life or give up on your goals. Eating the foods you enjoy should not require restricting, rationalizing, or feeling guilty. Learning how to navigate a menu in a way that fits with your goals and lifestyle can allow you to enjoy meals out while still working towards your health goals.
When navigating a restaurant’s menu, focus your meals around a lean protein and vegetables before adding in more calorie-dense sides, drinks, and desserts.
LEAN PROTEINS
Chicken breast Fish Shrimp Turkey Sirloin steak Tofu, lentils, tempeh
VEGETABLES
Side salads Steamed or grilled garden veggies Fresh vegetables Greens, green beans, slaw Vegetable soups (broth based)
Healthy Options for Eating Out
TIP: Ask for a to-go box to come with your order.
When you get your meal, save half for later. This can help you spread your food out across and can keep you from feeling like you need to finish everything on your plate.
Regardless of where you are eating, there will be menu items that don’t work with your nutrition goals. But there are ways to make small adjustments so that you are choosing the best option available. Here are some ways you can tweak typical menu items to match your nutrition goals:
BREAKFAST: Ask for your omelette to be made with egg whites in addition to eggs. Opt for a side of fresh fruit rather than toast, and ask for turkey bacon in place of normal bacon.
SALAD: Order extra protein and ask for dressing on the side. Sub croutons or fried toppings with extra veggies.
SANDWICH: Use only one slice of bread or one half of a bun if needed, and ask the chef to go light on any fatty dressings or spreads like mayo, aioli, or guacamole.
SOUP: Choose broth-based rather than cream-based soups. Ask for a side of veggies rather than bread if your soup is already carb-dense due to added rice or pasta.
SUSHI: Choose lean protein options like tuna, shrimp, or crab over tempura sushi rolls or too many high-fat creamy sauces.
MEXICAN: Order fajitas and eat either the tortillas or the beans and rice as your main carb source, and either sour cream or guacamole as a side to cut down on fat.
ITALIAN: Try to add a protein source to your pasta dish, and choose dishes with tomato-based sauces rather than cream-based ones.
Your health and nutrition goals should be focused on balance, and that means being able to enjoy a meal out every once in a while. There will be days where you have some extra greasy appetizers, unplanned desserts, or an extra drink or two—and that’s okay! Shake it off, move on, and just don’t let a “bad” day turn into a bad weekend, bad week, or bad month.
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FOOD To Fit Your HEALTHY Lifestyle
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