Memorial Healthy Memorial Day Recipe Guide
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Table of Contents On the Grill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 BBQ Chicken Tenders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Black Bean Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Spiced Turkey Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Watermelon Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Rustic Pesto Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Grilled Corn Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Avocado Pesto Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Sides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Grilled Summer Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Summer Squash & Cherry Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Guacamole with Jicama Sticks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Watermelon Lemonade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Pineapple Ginger Cooler . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Brandon’s Blueberry Soda . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
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On the Grill
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BBQ Chicken tenders Re cipe from: Eating Well Yields: About 24 tenders Ingredients: 1 cup prepared barbecue sauce 2 tablespoons Dijon mustard 2 tablespoons honey 1 ½ lbs. chicken tenders ½ cup all-purpose flour ½ teaspoon salt ½ teaspoon freshly ground pepper 2 large eggs 1 ¾ cups coarse dry breadcrumbs, preferably whole-wheat Olive oil or canola oil cooking spray Directions: 1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside ½ cup of the sauce in a small bowl. 2. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour. 3. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray. 4. Combine flour, salt and pepper in a shallow dish. 5. Lightly beat eggs in another shallow dish. 6. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. 7. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. 8. Place the tenders on the prepared baking sheet. 9. Generously coat both sides of each tender with cooking spray. 10. Bake for 10 minutes. 11. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. 12. Serve with the reserved sauce for dipping. Note: Add a slice of ginger or a dash of cayenne pepper for an added kick.
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Bl ack bean veggie burgers Re cipe from: allre cipes.com Yields: 4 patties Ingredients: 1 (16 ounce) can black beans, drained and rinsed ½ green bell pepper, cut into 2 inch pieces ½ onion, cut into wedges 3 cloves garlic, peeled 1 egg 1 tablespoon chili powder 1 tablespoon cumin 1 teaspoon Thai chili sauce or hot sauce ½ cup bread crumbs Directions: 1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. 2. In a medium bowl, mash black beans with a fork until thick and pasty. 3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. 6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
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sPiCed TuRkeY buRGeRs Re cipe from: Pinch My Salt Yields: 6 burgers Ingredients: 2 medium cloves garlic 1 ½ teaspoon kosher salt 1 ½ lbs . ground turkey ¼ cup chopped fresh cilantro ¼ cup chopped fresh dill 2 tablespoons olive oil 2 teaspoons sweet paprika 1 ½ teaspoons ground cumin ½ teaspoons ground coriander ¼ teaspoons cayenne ¹/3 cup crumbled feta (about 2 ounces) ¹/3 cup chopped green olives Tzatziki, homemade or store-bought Directions: 1 . on a cutting board, sprinkle smashed and peeled garlic cloves with the salt . 2 . Mince the garlic and salt together then smear and mash to a paste using the flat side of a chef’s knife. Alternatively, you can mash the garlic and salt to a paste using a mortar and pestle . 3 . Gently break the ground turkey into pieces in a large bowl then mix the garlic paste, cilantro, dill, olive oil, paprika, cumin, coriander, cayenne, feta, and olives into the ground turkey (it’s easiest to use your hands for this). 4 . shape the meat into 6 equal 1-inch-thick patties . Refrigerate, uncovered, for at least 20 minutes and up to 4 hours . 5 . Grill the burgers, covered with vents open, over direct medium heat until nicely marked and just cooked through (an instant-read thermometer inserted in a burger should read 165°f), about 4 to 6 minutes per side . 6. Top burgers with Tzatziki and serve wrapped in lettuce or your favorite flatbread.
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Salads
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WaTeRMelon sal ad Re cipe from: Lemons & Loafers Yields: 6 servings Ingredients: 6 cups watermelon, cubed 2 cups cherry or grape tomatoes, cut in half 1 cup feta cheese, cubed 1 jalapeno pepper, minced ½ cup basil pesto salt and olive oil to taste Directions: 1 . Mix watermelon, tomato, feta, pesto, and jalapeno in a large bowl . 2. Stir in olive oil and salt, tasting until it’s right. 3 . serve immediately .
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RusTiC PesTo PoTaTo sal ad Re cipe from: Cle an & Delicious with Dani Spies Yields: 6 servings Ingredients: 1 lb . small, thin skinned potatoes, rinsed and quartered 1 lb . green beans, trimmed 6 cloves garlic, chopped 1 cup basil, thinly sliced ¹/3 cup of toasted pine nuts ¼ cup extra virgin olive oil salt and pepper to taste Directions: 1 . bring the potatoes up to a boil in a large pot of salted water . 2. Once the water is boiling allow the potatoes to cook for another five minutes or so or until almost tender . 3 . Right before the potatoes are ready, toss the green beans in along with the potatoes . 4 . Cook for about two minutes, or until the greens are nice and bright and just tender, then drain the potatoes and beans into a colander . 5 . Place everything back into the warm pot . 6 . stir in the garlic, basil, pine nuts, olive oil, salt, pepper and mix together thoroughly . 7 . Taste for seasonings (this salad tends to beg for a couple extra pinches of salt) .
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Grilled Corn Sal ad Re cipe from: allre cipes.com Yields: 6 servings Ingredients: 6 ears freshly shucked corn 1 green pepper, diced 2 Roma (plum) tomatoes, diced ¼ cup diced red onion ½ bunch fresh cilantro, chopped, or more to taste 2 teaspoons olive oil, or to taste Salt and ground black pepper to taste Directions: 1. Preheat an outdoor grill for medium heat; lightly oil the grate. 2. Cook the corn on the preheated grill, turning occasionally, until the corn is tender and specks of black appear, about 10 minutes; set aside until just cool enough to handle. Slice the kernels off of the cob and place into a bowl. 3. Combine the warm corn kernels with the green pepper, diced tomato, onion, cilantro, and olive oil. Season with salt and pepper; toss until evenly mixed. 4. Set aside for at least 30 minutes to allow flavors to blend before serving.
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avocado pesto pasta Re cipe from: fullerliving Yields: 6 servings Ingredients: 1 lb. thin rice noodles or buckwheat noodles 1 bunch basil leaves ½ cup walnuts or macadamia nuts 2 ripe avocados, pitted and peeled 2 tablespoons fresh lemon juice 3 cloves fresh garlic, chopped ½ cup olive oil Salt to taste Freshly ground black pepper to taste Rice Grated Topping Parmesan Flavor (optional) Directions: 1. In a large pot, bring water to a boil. Add pasta and cook to package directions. 2. While pasta cooks, in a food processor, blend basil, nuts, avocados, lemon juice, garlic, and olive oil. Season with salt and pepper. 3. Drain pasta. In a large serving bowl, evenly toss pesto with cooked pasta and serve. 4. For a healthy option instead of dairy cheese, top pasta with Rice Grated Topping parmesan vegan cheese if desired.
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Sides
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grilled summer vegetables Re cipe from: your wellness tre e Yields: 4 - 6 servings Ingredients: 1 small summer squash, cut into semi-thick strips 4 red bell peppers, seeded and quartered 7 red potatoes, cubed 10-12 asparagus 3-4 zucchinis, halved 2 ears of corn cut into thirds 1 red onion, quartered 1 tablespoon chopped fresh thyme 2 tablespoons chopped fresh rosemary ¼ cup olive oil 2 tablespoons balsamic vinegar Salt and freshly ground black pepper Directions: 1. In a large bowl, combine all veggies except the red onion. Separate the onion quarters into pieces, and add them to the mixture. 2. In a small bowl, stir together thyme, rosemary, olive oil, balsamic vinegar, salt, and pepper. Toss with vegetables until they are well coated. 3. Set your grill on high. Spread the vegetables evenly in a grill basket and set over the flame. 4. Check up on the veggies every 3-5 minutes and mix them around so they cook evenly. 5. Once you can stick a fork effortlessly through everything (especially the potatoes) they are done.
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suMMeR sQuash & CheRRY ToMaToes Re cipe from: Andre a Be aman Yields: 4 servings Ingredients: ½ tablespoon grass-fed butter 1 tablespoon olive oil 1 leek, cleaned and cut into thin rounds (use both white and green) 2-3 yellow summer squash cut into quarter inch thick rounds 1 clove garlic, peeled and minced 3-4 cherry tomatoes, halved 2-3 leaves fresh basil, sliced thin sea salt Directions: 1 . Put olive oil and butter into a frying pan on medium high heat . 2 . add leeks and sauté 2-3 minutes until wilted . 3 . add summer squash, garlic, tomatoes and a couple pinches of sea salt . 4 . sauté 3-5 minutes . 5 . add fresh basil into the pan and toss with vegetables .
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Guacamole with Jicama Sticks Re cipe from: Inte grative Nutrition Yields: 4 servings Ingredients: 2 avocados ½ small red onion, finely diced 1 small tomato, finely diced 1 jalapeno pepper, minced (use seeds if you like it hot) ¼ bunch cilantro, minced Juice of one lime ½ teaspoon sea salt ½ teaspoon pepper 1 large jicama Directions: 1. Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl. 2. Add onion, tomato, pepper, cilantro, salt, pepper and lime juice. 3. Mix with a fork until you reach the desired texture for you guacamole. 4. Peel the jicama and slice into sticks. 5. Dip one into the guacamole to taste and adjust seasonings as necessary. 6. Enjoy!
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Drinks
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WaTeRMelon leMonade Re cipe from: Rawmazing Ingredients: 4 cups of watermelon 2 lemons, juiced agave nectar to taste Directions: 1 . Place watermelon and lemon juice in blender . blend . 2 . add agave to taste .
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Pineapple Ginger Cooler Re cipe from: Maure en O’Ne al Yields: 2 - 4 servings Ingredients: 3 cups pineapple 1 ½ inch piece of peeled fresh ginger 2 springs of fresh mint 1 sprig of fresh oregano 1 teaspoon chia seeds mixed with 3 tsp water 1 ½ cups ice cubes Directions: 1. Mix chia seeds with water and let sit for 10-15 minutes. 2. Add all ingredients to blender; process until smooth.
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BR ANDON’S BLUEBERRY SODA Re cipe from: Andre a Be aman Ingredients: 1 tablespoon blueberry juice concentrate 1 tablespoon maple syrup 8 oz . seltzer water Directions: 1 . Combine blueberry juice concentrate with maple syrup . 2 . add seltzer water . 3 . Taste . 4 . add more maple syrup or blueberry juice concentrate to achieve desired sweetness . 5 . stir and enjoy .
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