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Canada Day Recipes: 4 Healthy Holiday Recipes

As Canada celebrates its independence from England, celebrate your independence from fat with these great recipes!

As you gear up to celebrate "Canada's Birthday," consider skipping the maple-laced barbecue sauce and Canadian-flag cupcakes. While they're great fun, they're not great for your fitness goals. This year, help Canada become a healthier country with delicious, nutritious recipes!

These classic recipes have a bit of muscle-building flair. They're higher in protein, complex carbs, and healthy fats than what you usually find piled on the picnic table. You can still celebrate the day with great-tasting food, but you'll do it with proper nutrition instead of mounds of sugar.

If you're aiming for fat loss, try these recipes in smaller portion sizes. You'll get nutritionally-balanced meals without the unnecessary calories.

1/
Chicken Potato Salad

Chicken potato salad is a crowd favorite! The chicken provides good protein and the sweet potatoes are a terrific carb source.

The corn livens up the flavor and the peppers provide a strong antioxidant punch. Here's to fantastic taste and great nutrition!

Ingredients

Directions

  1. Fill a pot full of water and bring to a boil.
  2. Boil the yams for 10-15 minutes or until tender. Drain and allow to cool for 2-to-3 minutes.
  3. In another bowl, combine the corn, peppers, and chives.
  4. In a smaller bowl, mix together the balsamic vinegar, olive oil, salt and pepper, mayonnaise and half the barbecue sauce.
  5. Grill chicken breasts with half of the barbecue sauce.
  6. Combine yams, veggies, vinegar sauce and chicken, then toss until mixed. Serve hot or cold.
Nutrition Facts
Serving Size 4
Amount per serving
Calories 317.5
Total Fat8g
Total Carb33.5g
Protein25.5g
Chicken Potato Salad PDF (13.9 KB)

2/
Pita Chips and Dip

If you crave finger food, this recipe will hit the mark! Card games and family stories are even better with this high-protein, healthy carb-laden snack.

Ingredients

Directions for Chips

  1. Preheat oven to 400 degrees F.
  2. Brush pitas with olive oil and sprinkle with salt.
  3. Cut pita into bite-sized pieces.
  4. Bake pieces for 8-10 minutes, or until golden brown.

Directions for Dip

  1. Combine Greek yogurt, sour cream, cottage cheese, onion soup mix, and turkey bacon.
  2. Once well-mixed, top with tomatoes, pepper, shredded lettuce and cheese.
  3. Serve with pita chips.
Nutrition Facts
Serving Size 4
Amount per serving
Calories 341.7
Total Fat8.5g
Total Carb41.6g
Protein24.5g
Pita Chips and Dip PDF (13.8 KB)

3/
Canada Day Jell-O

Oh, dessert: Picnics just aren't the same without it! This low-carb, protein-rich dessert is your solution to the dessert conundrum. It'll keep your blood sugar levels stable and your metabolic rate strong. Have your Jell-O and eat it, too!

Ingredients

Directions

  1. Prepare Jell-O according to package.
  2. Once the Jell-O powder is almost dissolved, add in the protein powder and continue stirring until it's dissolved.
  3. Pour mixture into a 9 x 12 inch dish and place in the fridge to set.
  4. As Jell-O sets, beat whipped topping with skim milk, according to package directions. If you want to boost protein content, add one scoop of vanilla protein powder and a package of Stevia for added sweetness.
  5. Top set Jell-O with whipped topping and decorate with sliced strawberries to form the Canadian flag.
  6. Keep chilled until serving.
Nutrition Facts
Serving Size 8
Amount per serving
Calories 56
Total Fat1.2g
Total Carb7.75g
Protein10.25g
Canada Day Jell-O PDF (58.1 KB)

4/
Taco Salad

Taco salad is great for outdoor gatherings. The nutrient profile of this recipe is great: protein, complex carbs, healthy fats and fiber make it a complete meal for any fitness goal!

Ingredients

  • 2 Whole Wheat Pitas
  • 1 tbsp Olive Oil
  • Pinch Sea Salt
  • 2 cups Ground Turkey
  • 1 package Taco Seasoning
  • 1 tbsp Olive Oil
  • 1/2 cup Fat-Free Sour Cream
  • 1/2 cup Salsa
  • 1/2 cup each diced Red Peppers, Green Peppers, and Onions
  • 2 cups Shredded Lettuce

Directions

  1. Heat oven to 400 degrees F.
  2. Brush pitas with olive oil and sprinkle with salt.
  3. Cut pitas into squares.
  4. Bake squares for 8-10 minutes or until golden brown.
  5. Remove and cool. Crumble into small chips.
  6. Cook ground turkey and taco seasoning in a skillet over medium heat. Continue to cook until turkey is completely cooked through.
  7. After turkey is fully cooked, allow it to cool slightly and then toss it with vegetables, pita pieces and cheese.
  8. Add salsa and sour cream and toss to coat. Serve immediately!
Nutrition Facts
Serving Size 2
Amount per serving
Calories 383.3
Total Fat10g
Total Carb41.5g
Protein33.75g
Taco Salad PDF (13.8 KB)


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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edjcc

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edjcc

Definitely gonna try the taco salad recipe! I go crazy for tacos!

Jul 1, 2012 3:24pm | report
DylanRobles

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DylanRobles

That dip looks delicious!

Jul 1, 2012 8:19pm | report
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