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Converted from paper version of the Broad Ripple Gazette (v07n11)
Gettin' Ripped in Ripple - by Laura Minor
posted: May 28, 2010

Gettin Ripped in Ripple header

More of the Luck With Less in the Pot

With the onset of Memorial Day and the Indy 500, so come the outdoor cookouts and pot-lucks that we all adore. However, what you probably don't enjoy after the weekend and summer gatherings are the extra "souvenirs" that you may find on your waistline. Pitch-ins do not REQUIRE you to bring a fat, sugar and salt laden dish. . . and there are a few simple and valuable steps you can take to prepare a dish that you know won't be a diet disaster but won't also be an obvious "health" food that people will tease you for bringing (which I have frankly never have understood anyhow!).
I have already experimented with the tips listed below in several recipes. If you do them, make a point to not tell anyone, and chances are high that no one will notice a difference. I do like to share the tips after they have raved about how tasty it was in hopes that they will do the same in the future. Consider it a kind of trickle-down slim-down!
Side dish/main dish makeover tips:
• Add light mayonnaise instead of regular. This can save TONS of unneeded fat grams and calories. Try to pass on fat-free mayo as it tastes like plastic. 
• Dress your green salad or pasta salad with a reduced-fat dressing (with 6 grams of fat or less per 2-tablespoon serving). . . also not a good idea to use fat free dressing.
• Use extra-lean meats, skinless poultry, less-fat bacon bits, etc., instead of higher-fat versions when possible. It will also take the greasy taste out of the dish.
• Use reduced-fat cheese and other dairy products (like low fat sour cream).
• Choose whole-grain products when possible (multigrain pasta, brown rice, wheat bread etc.).
• Go heavy on the vegetables in your dish (add extra broccoli, carrots, or tomato, for example and less cheese and higher fat foods than the recipe calls for).
• Use reduced-fat, and condensed creamy soups for your recipes instead of the full-fat versions.
• In many side dish/main dish recipes, you can substitute a lower fat, lower-calorie ingredient (like chicken broth, white wine, skim milk) for some of the fat.
In my experimenting, I have realized that layering healthy flavors and textures have been very successful to a tasty and satisfying dish. Here is one of my favorite recipes that I am actually well-known for. . . whenever I bring it to an event, it is empty before I know it! Give it a try at your next pot-luck and let me know what you think. Also, if any of you readers have a favorite healthy dish please do share; I would love to share it with the other readers.

Curried Apple Chicken Salad
Chicken Breast (I use canned chicken but if you want lower sodium use chicken breasts and pull the meat), Dried Cranberries, Diced Granny Smith Apple, Diced Red Onion, Diced Celery, Curry Powder, Light Mayonnaise. Combine ingredients and use less or more of each to your preference; Just don't go too crazy on the mayo even though it is lower in fat, and heads up. . . a little curry goes a long way. Bon Appetit!


Laura Minor owner and operator of So.Be.Fit. Personal Training and Fitness studio located at 54th and the Monon. She is passionate about teaching others how to "FIT" exercise and physical activity into their daily lives, and have fun while doing so! Visit her website at www.sobefitindy.com or e-mail laura@BroadRippleGazette.com




laura@broadripplegazette.com
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