Healthier Plate

Easter is just around the corner! Approaching a holiday with a plan in place will set you up for success and help you avoid filling up on unhealthy foods.

Remember that like any holiday, Easter is about so much more than the food on your table. What’s most important are the people with whom you celebrate. That said, in most households, Easter dinner is a tradition and is one of the few days of the year when you and your family prepare a real feast.

So how can you enjoy Easter without overdoing it? If you’re hosting the Easter celebration, you have more control over the complete menu. But even if you’re attending an Easter celebration at a loved one’s home, you can plan a recipe or two that are healthy choices so you can enjoy the day guilt-free.

Need a little help planning your Easter menu? Here are a few suggestions from Nicholson Clinic.

Egg Salad with Yogurt and Dill

Ingredients:

• 8 large eggs, boiled and peeled
• 1/3 cup low-fat Greek yogurt
• 1 tablespoon mayonnaise
• 1 tablespoon minced fresh dill (may substitute 1 teaspoon dried dill)
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

Directions:
Cut each egg in half and place in a food processor bowl. Pulse 10-12 times until eggs are broken up into small pieces, being careful not to overdo it and puree the eggs. (Or, chop the eggs with a knife.) In a separate large bowl, use a fork to whisk together the yogurt, mayonnaise, dill, salt, and pepper. Add the chopped eggs and mix lightly with the fork until well combined.

Avocado Deviled Eggs

Ingredients:

• 6 large eggs
• 1 avocado, halved, seeded and peeled
• Kosher salt and freshly ground black pepper, to taste
• 2 tbsp. chopped fresh chives
• 1/4 tsp. cayenne pepper
• crispy bacon, optional

Directions:
Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and cutting the eggs in half lengthwise, reserving the yolks.
In a small bowl, mash the yolks and avocado with a fork until chunky.  Season with salt and pepper, to taste.
Top with a small amount of crispy bacon if desired.

Sunshine Broccoli Bacon Salad

Ingredients:

• 6 slices uncured turkey bacon, cut into 1/2-inch pieces
• 1/2 cup reduced fat mayonnaise
• 3 Tbsp. orange marmalade
• 2 Tbsp. distilled white vinegar
• 6 cups fresh broccoli florets
• 1/4 cup sliced red grapes
• 1/2 cup chopped red onions
• Slivered almonds to garnish

Directions:

Cook bacon in a nonstick skillet on medium heat until done. Mix mayo, marmalade and vinegar until blended. Combine bacon with remaining ingredients in a large bowl. Add mayo mixture and mix lightly. Refrigerate one hour before serving. Garnish with slivered almonds.

High Protein Mashed Cauliflower

Ingredients:

• Raw Cauliflower- a medium head or one pound of florets
• 1/4 cup of any combination of butter, low-fat milk, low-fat cream, or whatever you use when you make mashed potatoes
• Salt and pepper to taste
• 1 cup of peeled and cooked potatoes
• 1 teaspoon garlic powder
• 1 tablespoon of grated cheese
• 2 scoops of Unflavored Whey-Licious Protein Powder

Directions:

Break the cauliflower up into florets, or just chop and steam it until it’s tender and place in a large bowl.

Add all other ingredients including protein to the bowl and then use a hand blender to mix until desired texture. Or, you can put it all in a regular blender or food processor. Enjoy!

Balsamic-Maple Glazed Ham

Ingredients:

• 1/4 cup balsamic vinaigrette dressing
• 1/4 cup sugar-free maple syrup
• 1 Tbsp. Dijon mustard
• 1 bone-in skinless smoked ham, shank or butt end portion (7lb.)
• 2 lb. parsnips, trimmed, peeled and cut into 1/2-inch-wide spears
• 1-1/2 lb. baby carrots
• 3 Tbsp. olive oil

Directions:

Heat oven to 325° F. Mix dressing, syrup and mustard. Place ham fat-side up, in a roasting pan. Diagonally score ham and cover with foil. Bake one hour. Remove foil, brush ham with 1/3 of the glaze. Bake uncovered one hour, or until heated to 140° F, brushing with remaining glaze every 20 minutes.

Toss parsnips and carrots with oil in a large, shallow pan. Add to oven with ham the last 45 min of baking time, turning veggies every time ham is brushed with glaze. Remove ham from oven; transfer to cutting board. Tent ham with foil; let stand 15 min. Continue roasting vegetables 15 minutes, turning every five minutes. Slice ham and serve with roasted veggies.

Fresh Fruit Kebabs with Lemon-Lime Dip

Ingredients:

• 4 ounces low‐fat, sugar free lemon yogurt
• 1 tsp fresh lime juice
• 1 tsp lime zest
• 4‐6 pineapple chunks
• 4‐6 strawberries
• 1 kiwi, peeled and diced into large chunks
• 1/2 banana, cut into 1/2-inch chunks
• 4‐6 red grapes
• 4 wooden skewers

Directions:

In a small bowl, whisk together yogurt, lime juice and lime zest. Cover and refrigerate until needed. Thread 1 of each fruit onto a skewer. Repeat with other skewers until fruit is gone. Serve with lemon-lime dip

In addition to enjoying healthier foods this Easter, remember to limit yourself to appropriate portions, and avoid spending the day “grazing.” Focus on “feasting” on the relationships with those you love and not on the food.

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