A common dish served at Memorial Day barbecues might not seem “healthy” at first glance, but nutritionists see an opportunity in the heavy, mushy side dishes.
In short, it pays to be sneaky.
Take classic potato salad, for example, which is often smothered in mayonnaise and leaves little to the taste of the potato. Registered dietitian Patricia Bannan created an easy citrus-based vinaigrette to replace mayo that’s healthier and more flavorful.
She also mixes in spring onions and lentils to add protein, fiber and essential minerals, but without scaring people off.
“Some people might eat a lentil salad and say, ‘Oh, I don’t want lentils,'” says Bannan, author of From Burnout to Balance. “Paired with potato salad, lentils are like the gateway vegetable.”
As well as being healthier, cutting back on the fat in your regular dishes can also mean you enjoy the rest of your meal more, says Dan Churchill, an Australian chef and performance trainer whose celebrity clients include Chris Hemsworth. “You’re not weighed down by heavy foods,” he says.
In his book “Eat Like a Legend,” he writes in his recipe for “Macaroni and Cheese with Sneaky Veggie.” Add spinach and broccoli Adding chopped vegetables to the small florets not only adds nutrition but also texture, making the dish more interesting. We also use olive oil, which is lower in unhealthy saturated fat than traditional butter, and whole grain pasta to get more fiber into your diet.
Once the pasta is cooked, it’s combined with raw vegetables and a lighter-than-usual Mornay sauce (a cheese béchamel sauce). The vegetables are slowly cooked in the residual heat while the dish browns under the broiler for a few minutes.
When eaten with breadcrumbs, it is hearty yet light, with a crunchy exterior, creamy pasta, and crunchy, soft vegetables.
“That’s the thing about macaroni and cheese. It has to have texture,” says Churchill, who also offers dairy-free sauce options made from cashews, tofu and miso. . “In my opinion, it’s just delicious.”
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Patricia Bannan’s Potato, Leek and Lentil Salad with Citrus and Herbs
2.5 pounds colorful fingerling potatoes, washed and sliced lengthwise
1 large green onion (white part) cut in half lengthwise and thinly sliced
1/4 cup extra virgin olive oil, divided, plus 2 tsp.
1/2 cup canned lentils (washed)
1 orange peel
3 tablespoons orange juice
2 teaspoons apple cider vinegar
1 teaspoon honey
1/2 teaspoon Dijon mustard
2 tablespoons grated Parmesan cheese
1/2 bunch fresh chives, finely chopped
1/2 bunch fresh parsley (coarsely chopped)
Preheat oven to 375°F. Toss the potatoes and leeks in a large baking sheet with ¼ cup oil, season with ½ teaspoon each salt and black pepper, and roast for 30 minutes, until the leeks are lightly crisp and the potatoes are golden brown around the edges. To do.
Meanwhile, in a large bowl, combine remaining oil, orange zest and juice, vinegar, honey, and mustard; season with salt and black pepper; add Parmesan cheese; mix well. Once roasted, add the vegetables, lentils, herbs, and dressing and stir to combine.
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Dan Churchill’s Macaroni and Cheese and Sneaky Veggie
Duration: 40 minutes
Serves 4-6
2 tablespoons olive oil
2 tablespoons all-purpose flour
2 cups whole milk, warm
1 cup grated sharp cheddar cheese
1/3 cup, plus 1/4 cup grated Pecorino Romano (separated)
1/3 cup plus 1/4 cup grated Parmesan cheese, divided
1 pound macaroni or penne
1 broccoli (cut into medium size pieces)
2 cups baby spinach
2/3 cup coarse toasted breadcrumbs
Heat the olive oil in a deep ovenproof skillet over medium heat. Add the flour and cook, stirring constantly, until golden, 3 to 5 minutes. Whisk in the milk, 1/4 cup at a time, and continue to cook, whisking frequently, until mixture thickens enough to coat the back of a spoon, 8 to 10 minutes. Add the Cheddar and 1/3 cup each cheese, 1/2 teaspoon salt, and 1/2 teaspoon black pepper, and stir until the cheeses are melted. Set aside.
Cook the pasta in a large pot with 2 quarts of water and 1/2 tablespoon of salt. When the pasta is just a little more than al dente, drain it, reserving 1 cup of the cooking water.
Turn on broiler with top rack. Combine pasta, sauce, vegetables, and 1/2 cup cooking water in a large casserole dish and stir until creamy, adding water as needed. Sprinkle with breadcrumbs and remaining cheese. Broil for 2 to 3 minutes, until cheese is browned.
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Editor’s note: Albert Stumm writes about food, travel, and health. Find his work at https://www.albertstumm.com
