Say the word 'potluck,' and a few things probably come to mind. Casseroles, cheese dips, slow-cooker Swedish meatballs, maybe a creamy mayo-based chicken salad.
The calorie, fat, and sodium count from a couple of trips through this typical potluck buffet would be high. All that cheese, mayonnaise and sour cream adds up quickly - and will come to rest right on our Badasses if we make it a habit. And where are the fresh fruits and veggies? Nowhere to be found in many of these office and neighborhood gatherings.
Last week at my office, as part of the wellness program that I coordinate, we did a "Recipe Makeover Potluck." The challenge: Take a not-so-healthy recipe and make it better (i.e. lighter on the saturated fats and empty calories, heavier in nutrient-dense goodness).
The resulting buffet was amazing - so rich in fresh flavors and nutrition, and none of us felt deprived. We had everything from an agave nectar-spiked fruit salad to chicken salad made with Greek yogurt and a potato salad seasoned with olive oil instead of fatty mayo. I made an apple-blue cheese coleslaw that gave me leftovers for a few delicious days afterward.
Here are a few of the standout recipes to make your next picnic, house party or potluck more Badass:
Shannon's Blue Cheese-Apple Coleslaw
- 2 bags pre-shredded coleslaw
- 1/2 large red onion, diced
- 2 Gala apples, cored and diced
- 4 stalks celery, sliced thin
- 1/2 bottle Bolthouse Farms Creamy Blue Cheese dressing (all real ingredients, low in fat)
- 4 ounces crumbled, reduced-fat blue cheese
- salt and pepper to taste
Directions: Mix it all together an hour ahead of time in a large bowl. Refrigerate until ready to serve.
Audrey's Classic Chicken Salad, Greek-Style
- ¼ cup nonfat plain Greek yogurt (high protein and low sugar compared to regular yogurt)
- 1 tablespoon cider vinegar
- 2 teaspoons Dijon Mustard
- 1/8 teaspoon salt
- ¼ teaspoon freshly ground pepper
- 2 ½ cups cooked chicken (canned is fine)
- 2 celery stalks, chopped (optional)
- 2 tablespoons grated onion (optional)
Directions: In a small bowl, combine the yogurt, mayo, vinegar, mustard, salt and pepper. In a medium bowl, combine the chicken, celery and onion. Add the yogurt mixture; toss to coat. Refrigerate, covered, at least one hour before serving. Serve on whole wheat 100-calorie sandwich thins or mixed greens.
Ayla's Cilantro Salsa
- 1/2 cup light Italian Dressing (Bolthouse is great)
- 1 can black beans, drained and rinsed
- 1 small onion, chopped
- 1/2 cup corn, cooked from fresh or canned (rinsed and drained)
- 1 red pepper, chopped
- 1 tsp hot sauce (or more, to your liking)
- 1/2 cup chopped fresh cilantro
Directions: Mix all ingredients together an hour to 24 hours before serving (the longer the flavors marinate together, the better!). Serve with baked tortillas or pita chips. This salsa also makes a great topper for fajitas or tacos and burritos made with lean beef, chicken or turkey.
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Coming up: To reach that target on the scale, it's all about simple math...
