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.
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!
- 3 Yams or Sweet Potatoes, cut into cubes
- 1/2 cup Baby Corn
- 1 Red Pepper, diced
- 1/2 Yellow Pepper, diced
- 2 tbsp freshly-cut Chives
- 2 tbsp Balsamic Vinegar
- 2 tbsp Olive Oil
- 1/2 tsp Salt and Pepper
- 1/4 cup Low-Sugar Barbecue Sauce
- 1/4 cup Fat-Free Mayonnaise
- 4 grilled Chicken Breasts, sliced
- Fill a pot full of water and bring to a boil.
- Boil the yams for 10-15 minutes or until tender. Drain and allow to cool for 2-to-3 minutes.
- In another bowl, combine the corn, peppers, and chives.
- In a smaller bowl, mix together the balsamic vinegar, olive oil, salt and pepper, mayonnaise and half the barbecue sauce.
- Grill chicken breasts with half of the barbecue sauce.
- Combine yams, veggies, vinegar sauce and chicken, then toss until mixed. Serve hot or cold.
Serving Size 4
Chicken Potato Salad PDF (13.9 KB)
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.
- 4 Whole Wheat Pitas
- 1 tbsp Olive Oil
- Pinch of Sea Salt
- 1 cup Greek Yogurt
- 1/2 cup Fat-Free Sour Cream
- 1/2 cup Low-Fat Cottage Cheese
- 1 tbsp Onion Soup Mix
- 6 slices Turkey Bacon, finely chopped
- 1/2 cup Low-Fat Cheddar Cheese
- 2 Tomatoes, chopped
- 1/2 Green Pepper, chopped
- 1 cup Shredded Lettuce
- Preheat oven to 400 degrees F.
- Brush pitas with olive oil and sprinkle with salt.
- Cut pita into bite-sized pieces.
- Bake pieces for 8-10 minutes, or until golden brown.
- Combine Greek yogurt, sour cream, cottage cheese, onion soup mix, and turkey bacon.
- Once well-mixed, top with tomatoes, pepper, shredded lettuce and cheese.
- Serve with pita chips.
Serving Size 4
Pita Chips and Dip PDF (13.8 KB)
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!
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!
- 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
- Heat oven to 400 degrees F.
- Brush pitas with olive oil and sprinkle with salt.
- Cut pitas into squares.
- Bake squares for 8-10 minutes or until golden brown.
- Remove and cool. Crumble into small chips.
- Cook ground turkey and taco seasoning in a skillet over medium heat. Continue to cook until turkey is completely cooked through.
- After turkey is fully cooked, allow it to cool slightly and then toss it with vegetables, pita pieces and cheese.
- Add salsa and sour cream and toss to coat. Serve immediately!
Serving Size 2
Taco Salad PDF (13.8 KB)
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