Healthy Father’s Day Menu

By Sean Vander Veer RD, LD, CPT
Elite Nutrition & Performance

 

 

This Father’s Day, let’s try something different for dad! Instead of cooking the same old boring hotdogs and hamburgers loaded with unwanted saturated fat and loads of calories, get dad out of bed early for a fun workout/activity. Follow that up with our healthy Father’s Day menu consisting of lean protein, fresh produce, and healthy fats…dad style, of course!

Rise and shine – Let’s Get Moving!

• Bike ride through a park or your favorite trail (Harbison State Forest or Palmetto Trail are our favorites!)
• Going for a morning swim at Maxcy Gregg Pool
• A round of golf- walking, no cart!
• You, dad and the whole family can participate in a small group training session like the ones we offer here at Elite Nutrition and Performance
• Get the landscaping in order for the afternoon guest, 1 -2 hours of outdoor work will help dad burn some calories and work up the appetite for that Father’s Day meal

 

 

APPETIZERS

Sriracha Baked Wings

This variation of the wing is baked instead of fried which cuts down on the fat and calories per serving. The capsaicin from the chili peppers can help to suppress the appetite and even provide a boost to your calorie-burning metabolism.

Ingredients:

• 2 lbs chicken party wings
• 2 tbsp melted butter
• 1 tbsp chopped parsley (optional, for garnish)

 

For the glaze:

• 1/4 cup honey
• 2-3 tbsp sriracha sauce
• 1 tbsp low sodium soy sauce
• 1 tsp cornstarch + 1 tbsp water

 

Directions

1. Preheat oven to 400F. Line a baking sheet with parchment paper. Place wings on sheet. Brush surface of wings with melted butter. Bake wings about 40-50 minutes or until the skin is thin and crispy (baking time will vary depending on the size of your party wings).
2. While the wings are baking, make the glaze on the stove. Add honey, sriracha, and soy sauce in a small saucepan and bring to a low boil. Add water and cornstarch to a small bowl and stir until cornstarch is dissolved. Pour into glaze and stir at a low boil until sauce thickens.
3. When wings are crispy, remove from oven and brush tops with glaze, reserving half of the glaze for later. Place wings back in the oven and bake for about 5-7 minutes until wings turn a dark red and start to blister. Remove wings from oven. Brush on an additional layer of glaze and then serve. Garnish with parsley if desired.

 

Grilled Moroccan Veggie Skewers

An easy way to warm up the grill before the main course. These veggie skewers are packed with flavor and are low in calories.

 

Ingredients

• 4 Tbsp olive oil
• 4 Tbsp fresh lemon juice
• 3 garlic cloves
• 1 tsp ground coriander
• 1/4 tsp ground cumin
• 1 tsp sweet paprika
• 1/8 tsp chili powder
• 1/2 Tbsp salt
• 1/2 tsp ground black pepper
• 1/2 bunch fresh parsley
• 1/2 bunch fresh cilantro

 

Directions

1. Put all ingredients into the food processor except for the cilantro, parsley and veggies. Pulse the marinade 5-7 times to mince the garlic.
2. Next, add cilantro and parsley then pulse a few more times until your cilantro and parsley look chopped (your veggies will look nicer if you don’t puree your marinade
3. Rinse, dry and slice all of your veggies, then transfer them to a large bowl or 1-gallon zip-lock bag
4. Pour marinade over your veggies and toss to combine and coat veggies evenly with marinade. Refrigerate for 4 hours to marinate.
5. Grill over medium/low heat, turning every few minutes for even grilling. Grill until veggies are soft (about 15 minutes).

 

SIDE DISHES

 

Garlic Grilled Tomatoes

Ingredients

• 4 ripe red tomatoes
• House Seasoning, recipe follows
• 3 tablespoons extra-virgin olive oil
• 5 cloves garlic, minced
• 2 tablespoons fresh thyme leaves
• 1/4 cup Parmigiano-Reggiano
• House Seasoning:
• 1 cup salt
• 1/4 cup black pepper
• 1/4 cup garlic powder

 

Directions

Cut the tomatoes in half crosswise, season with House Seasoning. Heat the oil in a small frying pan over medium heat. Add the garlic, and cook until just starting to turn golden brown, 1 to 2 minutes. Pour the garlic and oil into a heatproof bowl.

Oil the grill and set for high heat. Place the tomatoes cut side down and grill for 3 to 5 minutes. Flip, top with the garlic oil mixture and continue to cook for another 3 minutes. Remove from grill and top with thyme, House Seasoning and Parmigiano-Reggiano. Serve immediately.

 

Asian Style Three Bean Salad

Ingredients

• 1-pound string beans, trimmed and cut into 1-inch pieces
• 1 (10-ounce) bag frozen shelled edamame (green soy beans)
• 3 tablespoons canola oil
• 3 tablespoons rice wine vinegar
• 1/4 cup 100 percent fruit apricot preserves
• 1 tablespoon sugar
• 1 teaspoon freshly grated ginger
• 1 (15-ounce) can black beans, drained and rinsed
• 2 scallions, sliced
• Salt

 

Directions

Put the string beans and frozen edamame into a steamer basket and steam them for 4 minutes. Transfer the beans to a large bowl and put them into the refrigerator to cool for 15 minutes or longer.

In a small bowl whisk together the oil, vinegar, apricot preserves, sugar and ginger. Add the black beans and scallions to the other beans, drizzle with dressing, and toss to coat. Season with salt, to taste.

 

MAIN COURSE

 

Grilled Flank Steak with Pistachio Chive Pesto

Don’t freak! Red meat isn’t all bad for us so treat the family to this lean, flavorful cut like the flank steak. Top this steak with some heart healthy fat like the pesto and use the garlic to aid in his heart health.

 

Pesto Ingredients:

• 1 cup of pistachio nutmeats (I used roasted, salted pistachios)
• 1 clove of garlic
• zest of 1 lemon
• ¼ cup of chives
• course sea salt, to taste (If your pistachios were salted, you will need much less salt; mine were salted and I used ½ teaspoon of salt)
• ¾ cup of extra virgin olive oil

 

Pesto Directions

Combine first five ingredients in a food processor and blend. Add olive oil and pulse until blended. Do not over-process the olive oil here. Only blend until incorporated.

 

Grilled Flank Steak:

• 1 pound of flank steak
• 2 tablespoons of olive oil
• ½ teaspoon of sea salt
• ½ teaspoon of fresh cracked pepper

Steak Directions

Heat grill over medium heat. Coat steak with olive oil and then season with salt and pepper. Place on grill for 20 minutes, turning halfway through. Since everyone’s grill is different, you need to keep a close eye on your flank steak at this step to make sure it’s cooking evenly and at an appropriate pace.

 

 

For more great recipes like the ones you see here, check out our online store for a selection of cookbooks filled with dietitian-approved recipes! In fact, get one for dad so he can continue the healthy eating throughout the year! Happy Father’s Day!

 

 

 

Sean Vander Veer RD, LD, CPT
Elite Nutrition & Performance