Summer side dishes are surprisingly unhealthy. There is so much amazing produce in season right now, yet traditional barbecue and picnic side dishes are mostly white and void of veggies.
Deviled eggs, potato salad, coleslaw and pasta salad all have one thing in common - mayonnaise.
While eating a small amount of mayo, which is made mostly with egg yolk and oil, isn’t too bad, eating a plate full of food made with the condiment isn’t that awesome. There are nearly 70 calories in just 1 tbsp. of mayo!! Light mayo contains about 50 calories, according to Livestrong.
If you can’t give up the mayo, choose the kind made with olive oil and eat in moderation.
But if you’re willing to try some new summer sides, ditch the mayo and amp up the nutrition at your next barbecue or picnic. (Recipes are below!)
Deviled Eggs - According to Calorie King, there are only about 65 calories per deviled egg half but they are also full of mayo, which doesn’t give you a lot of bang for your nutritional buck. Rethink the filling in your deviled eggs. Try using hummus for added protein and fiber or avocado for more healthy fats instead of the regular yolk/mayo mixture.
Potato Salad -What do you know, another summer recipe full of mayo. According to Fit Day, there are nearly 325 calories for 1 cup of potato salad. Yikes!! Instead of using mayo, try a lighter herb sauce. Check out the recipe for Potato and Green Bean Salad. I have made this side dish many times and LOVE it! You won’t miss the mayo version.
Pasta Salad - According to Fat Secret, there are about 350 calories in 1 cup of pasta salad. I’ve made a quick and easy pasta salad using Italian dressing instead of mayo. It’s so much more flavorful and cuts out tons of calories.
Coleslaw - Coleslaw has about 180 calories and 15 grams of fat per cup, according to Livestrong. This traditional summer dish is made with cabbage, mayo, sugar, carrots and white wine vinegar. Use plain yogurt in place of mayo. Or let the flavor of the veggies shine through by simply adding fresh lime juice, olive oil and salt and pepper. I’ve also made coleslaw with dried cranberries and almonds or walnuts. I’ve also added curry powder and raisins to my slaw, which is delish!!
Hummus and Horseradish Deviled Eggs
1/3 cup hummus
2 tbsp. olive oil
1/4 tsp. freshly ground black pepper, plus more for garnish
1/4 tsp. salt
horseradish to taste
Hard boil eggs. Once complete, fill a large boil with ice water and transfer the eggs to ice water bath (reserve hot water in the pot). Cool eggs at least 10 minutes and then use a slotted spoon to transfer eggs back to the hot water (to loosen shells) for 10 to 20 seconds. Pat dry and peel.
Cut eggs in half lengthwise and scoop out the yolks into a medium bowl. Add hummus, olive oil, pepper, salt and horseradish. Mash together with a fork, and spoon filling into egg white halves, dividing evenly. Sprinkle with black pepper.
*Recipe from Shape Magazine
Avocado Deviled Eggs
1 ripe avocado
3 tbsp. light sour cream (or plain yogurt or skip if you’re dairy free)
1 dash Worcestershire sauce
1 tbsp. fresh chopped dill
Salt and pepper to taste
Follow above directions on making hard boiled eggs.
Add the avocado and sour cream to egg yolks and mash until smooth and creamy. Add the Worcestershire sauce, dill and salt and pepper and combine until well-blended. Spoon into egg white halves.
*Recipe from AllRecipes.com
Potato and Green Bean Salad
24 oz. uncooked potatoes, fingerling variety, scrubbed, sliced into 1/4-inch-thick rounds
8 oz. green snap beans, stem ends trimmed, cut into bite-size pieces
6 tbsp. fat free reduced sodium vegetable broth
1/4 cup uncooked shallots, finely chopped
2 tbsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. salt
1/2 tsp. ground black pepper
3 tbsp. olive oil
3 tbsp. fresh tarragon, chopped
3 tbsp. fresh dill, chopped
3 tbsp. fresh chives, chopped
Put potatoes into a large pot. Fill pot halfway up with water, bring to a boil over high heat. Boil until almond tender, about 6-8 minutes. Add green beans and cook until potatoes are tender and green beans are crisp-tender, about 2-3 minutes more. Drain; rinse under cold water and drain again.
Meanwhile, to make dressing, in a large serving bowl, whisk together broth, shallots, vinegar, mustard, salt and pepper. Drizzle in oil, whisking, until blended; stir in tarragon, dill and chives.
Add potatoes and green beans to bowl, toss gently, taking care not to break up potatoes, until mixed and coated with dressing. Yields about 1 cup per serving.
*Recipe from Weight Watchers
1 lb. whole wheat pasta
1 yellow pepper
1 red pepper
12 oz. broccoli florets
12 oz. cauliflower florets
1 cup white or red onion
1 package cherry tomatoes
2 English cucumbers
5 tbsp. Italian dressing
1/4 cup red wine vinegar
1/4 cup olive oil
salt and pepper to taste
Chop the tomatoes, peppers and onions and set aside.
Boil water for the pasta. Salt the water at first boil. Cook pasta according to package directions.
Saute the broccoli and cauliflower in a pan with olive oil starting at medium-high heat, but then lowering heat has veggies soften. Season veggies with salt and pepper to taste. Cooking time roughly 10-15 minutes.
Drain pasta and put in large bowl. Place broccoli and cauliflower in bowl. Add all other chopped vegetables and dressing, combine.
Serve chilled or at room temperature.
*Recipe from Epicurious
Creamy Curried Coleslaw
16 oz. package coleslaw mix
1 1/2 cups plain yogurt
1/4 cup fresh chopped cilantro
1 tsp. curry powder
1 tsp. white wine vinegar
1/8 tsp. salt
1/8 tsp. black pepper
In a large bowl, combine coleslaw mix, yogurt, cilantro, curry powder and vinegar; toss to combine. Season to taste with salt and pepper.
Cover bowl and refrigerate until ready to serve. Yields about 1 cup per serving.
*Recipe from Weight Watchers