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If you're heading to a cookout this weekend and are tired of bringing veggies and dip (that's a fantastic option by the way!)  to stay on track and true to eating what makes you feel good…here are a few other things to whip up.
 
A good rule of thumb is to bring something you want to eat and fits your dietary preferences.
 
It can be challenging to stay the course with healthy habits when you are around friends and family, and everyone is bringing all the things that don't lead you towards your goals, but it IS possible.  Even easy if you plan ahead.
 
Eat a well balanced breakfast.
Arriving well fed makes it that much easier to stay in alignment with your goals.
Ask what will be served - is there a protein option you can double down on?
Fill up that Stanley and stay hydrated.
 
Build a balanced plate and most of all ENJOY!
 
Watermelon 3 ways
01
1 Watermelon  Salad
2 Watermelon wedges with Tajin
3 Grilled Watermelon Margarita
4 Bonus way! Watermelon infused water
 
Make Watermelon Salad :
  1. ball or cube watermelon, toss with fresh mint leaves and crumbled feta
  2. Gently toss with ¼C olive oil + 2T red wine vinegar + ½ t salt
  3. Optional add in - diced jalapeno and finely chopped English cucumber
Sprinkle watermelon wedges with Tajin seasoning - warning! It's addictive.
 
Try either of these recipes with grilled watermelon!
 
While you're grilling your watermelon, you might want to try my Grilled Watermelon Margarita.  Email me and I'll send you the recipe.  
 
Cowboy Caviar
02
CROWD PLEASER!  Serve Belgian Endive leaves (little lettuce leaf dippers) and wide red pepper strips alongside tortilla chips.
 
This is delicious on a salad topped with grilled chicken.
Make Cowboy Caviar:
 
The key is to chop into very small pieces (the size of a bean) that small.  You want to get a bite of everything in every bite!
 
1.  Finely chop:
     Roma tomatoes, Red onion, Red peppers, jalapeno, 1 avocado, and fresh cilantro.
2. Rinse and drain a can of Black Beans and a can of  Black Eyed Peas (the Peas are    optional for me, a must for others)
3. Use a bag of frozen sweet corn or grill fresh corn cobs and then remove from cob
 
Mix everything together in a big bowl and add this dressing:
⅓ C olive oil + ¼ C lime juice + 1T honey + 1t each chili powder and cumin, pinch of salt
 
This is best prepared right before you go!
 
 
Broccoli Quoina Salad
03
Easy! Add rotisserie chicken or chicken right off the grill to make it a complete meal.
Make Broccoli Quoina Salad
 
Add all of these ingredients together :
1C cooked and cooled quoina
1 head broccoli very finely chopped (no stems)
½ can chickpeas or garbanzo beans (same thing!), rinsed
1 grated carrot
¼ C toasted almonds or pumpkin seeds (don't skip the toasting!  a few minutes in a skiller over medium high heat will do the trick)
½ avocado diced
 
Add this dressing :
1 T olive oil
1T apple cider vinegar
1t 100% maple syrup
1t Dijon mustard
salt and pepper
 
Future self will thank you for batching that salad dressig for your Big A$$ salad this week
Cucumber Salad
04
Talk about easy.  Use English cucumbers.  They have softer skin and smaller seeds and tend not to repeat on you like the regular ones do!  English cucumbers are longer, so you may just need one.
Make Cucumber Salad
  1. Slice 1-2 English cucumbers into ¼ inch rounds
  2. Thinly slide a red onion
  3. Whisk together : ½ C apple cider vinegar + ¼ C water + 1T sugar (optional) + salt and pepper
  4. Fancy it up by adding some fresh chopped dill
  5. Let set in the refrigerator for a couple of hours before serving.
Veggie skewers to grill
05
Skewer up your favorite grilling vegetables and ask the cook to throw them on.
Remember to soak your skewers first!  
Zuchinni, Button Mushrooms, Onions, Peppers, Yellow Squash, Eggplant, Asparagus, and Pineapple are my favorites - what are yours?
 
In Wellth,
 
Kelly Umbach
Mindset Wellness
Health and Nutrition Coach
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