Wellness For The Family: Dad’s Favorite Foods Revamped

Father’s Day is just around the corner, and if you’re not sure what to get him—go with delicious and healthy!

The two can go hand in hand. Registered Dietician Grace Derocha with Blue Cross Blue Shield of Michigan has three recipes for a great burger, fries and dessert that are healthier—and can still make dad very happy.

Caprese Burger with Artichoke Pesto

Ingredients

FOR THE BURGERS

  • 1 ½ pounds lean ground beef
  • 2 tablespoons red wine
  • 1 ½ teaspoons salt
  • 1 teaspoon black pepper
  • 1 ½ tablespoons garlic, minced
  • 3 tablespoons fresh basil, minced

FOR THE ARTICHOKE PESTO SAUCE

  • 1/2 cup quartered artichoke hearts
  • 1/2 cup prepared basil pesto
  • 6 tablespoons low-fat mayonnaise

TO ASSEMBLE

  • hamburger buns
  • 8 thick slices of fresh mozzarella
  • lettuce leaves of your choice
  • 1-2 large tomatoes, sliced
  • fresh basil, to garnish burgers

Instructions

  1. Make the burgers first. In a large bowl add ground beef, red wine, salt, pepper, garlic, and minced basil. Use your hands to combine the mixture. Mix only until it is just combined, so it does not get tough.
  2. Form the meat into 4-6 patties. Use your thumb to make a gentle indentation in the center of each one. Set aside. Heat your grill over high heat.
  3. Now make the Artichoke Pesto. Add the artichoke hearts, pesto, and mayonnaise to a food processor or blender. Process until smooth.
  4. Transfer the hamburgers to the hot grill. Cover and grill for about 5 minutes, then flip each one. Grill for another 3 minutes, then top each patty with mozzarella cheese. Cover and continue to grill for about 2 minutes. When the burgers are done and the cheese is melted, remove from the grill.
  5. Meanwhile, make the Balsamic Glaze. Add the balsamic vinegar to a small pot and set over medium heat. Cook for about 10 minutes, stirring occasionally. When it is syrupy and has reduced to about 3-4 tablespoons, remove from heat.
  6. To assemble the burgers, spread the Artichoke Pesto on one or both sides of the hamburger bun. Add the hamburger, then add lettuce, tomato, and fresh basil. Drizzle with Balsamic Glaze, then top with the other bun. Enjoy!

 Oven Baked Sweet Potato Fries

Ingredients

  • 2 large sweet potatoes, peeled, cut into 1×3-inch wedges
  • 3 tablespoons heart healthy oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder

Instructions

  1. Position rack in upper third of oven and preheat oven to 425 degrees F. Spray baking sheet with non-stick spray.
  2. Place sweet potatoes and oil in large bowl, toss lightly. Sprinkle with salt, pepper and paprika.
  3. Arrange potatoes in a single layer on prepared baking sheet, being sure not to overcrowd.
  4. Bake until tender and golden brown, turning occasionally. Cooking time is 18 to 24 minutes. Cool 5 minutes before serving. Enjoy!

Frozen Raspberry-Chocolate Terrine

Ingredients
• 1 ½ cups raspberries and blackberries , fresh or frozen (thawed), plus more for garnish
• 1 quart low-fat vanilla frozen yogurt, softened, divided
• 2 tablespoons unsweetened cocoa powder

Instructions
1. Line an 8-by-4-inch loaf pan with plastic wrap.
2. Mash berries in a medium bowl with a fork. Add 2 cups frozen yogurt and stir until combined. Combine the remaining 2 cups frozen yogurt and cocoa in another medium bowl.
3. Spread about half the berry mixture into the prepared pan. Top with the chocolate mixture, then the rest of the berry. Freeze until firm, at least 3 hours.
4. To unmold, invert onto a serving plate and remove the plastic wrap. Let stand at room temperature for about 5 minutes before slicing into 8 pieces. Serve garnished with fresh berries. Enjoy!

For more recipes and health and wellness tips, visit AHealthierMichigan.org.

 

Categories: the four, Wellness for the Family

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