The Energized Body welcomes Karina Hines!

Hello Energized Bodies!

Last week, I gave you some tips on how to increase your calorie burn. Did you try the interval work out? Will you stick with it? You have only 5 more weeks to go 🙂

Today, I am very excited to  introduce Karina Hines, the newest member of the Energized Body Team.

Karina is an Australian-born gourmet chef. She is a perfect fit for The Energized Body because of her passion for light, healthy, innovative dishes using the freshest ingredients available. She will be sharing her recipes and tips as a guest blogger on The Energized Body Fit Foodie Blog. Lucky us!!

Karina’s Post: Low calorie cook-out

The sun is shining & spring has sprung and the great American Memorial Day celebrations are upon us, which marks the beginning of the cook-out season.  Americans call it a cook-out, Aussies a Barbie, South Africans a Braai, South Americans an Asado and Europeans call it a Barbacoa, a word which originated from the Caribbean; all of it is associated with a scared pit of fire.

Call it what you will, that first outdoor meal of the season brings back memories of the essence of summer: long warm summer nights, surrounded by family & friends, sharing food & fun.

The food bit can be tricky when you are trying to watch your weight. I have a few tips & recipes to share with you that will help you cut calories, spend minimal time in the kitchen and impress your guests with seriously tasty food.

Aussie-style burgers

Appetizers & Snacks

These are the easiest to prepare & eat but often have the most hidden calories. Try preparing your favorite dishes at home: you can tweak the recipes to keep them healthy and still enjoy tasty little treats. Adding veggies into dips is a great way to up the flavor while trimming calories.  In Australia, a BBQ is not a BBQ unless there are beets involved; in fact, a burger isn’t quite right without sliced pickled beetroot, yes beetroot (that’s Australian for beet). So replace the mayo with this yummy dip!

Beet & Yogurt Dip

Ingredients

• 4 cooked beets
• 1 cup Greek yogurt – low to no fat
• 10 mint leaves, chopped – can use basil, marjoram, chives or parsley
• 10 walnuts, chopped

Directions

1. Cook beets:

• Roast — individually wrap in foil drizzled with olive oil & roast at 400 degrees until fork tender (45min-1 hour); cool & peel
• Boil (like a potato) with skin on til tender; cool & peel
• Or Cheat & buy vac packed already cooked ones

2. Process or grate beets, mix in yogurt, herbs, chopped nuts & season with salt & pepper to taste.  Can be made a day in advance, covered & fridge, stir & serve sprinkled with walnuts, has an amazing color & a great flavor.

Time to Grill!

Homemade burgers always taste so much better, plus you can add a little zest & zing.  The patties can be made in advance or better still, make a double batch & freeze half, so you’ll be ready for your next cook-out. Cut calories by skipping the bun or opt for a whole-wheat pita pocket or tortilla. Have picky eaters? Add a little hidden color: mix in grated zucchini or carrots.  Kids will love them & get a vitamin boost.  Don’t forget to dollop on the beet dip!

DIY Burgers
Serves 8

Ingredients

• 2 lbs 85% lean ground beef – grass fed if possible – ground bison if you’re adventurous!
• 1 large red onion, finely diced
• 2-4 cloves garlic, finely chopped or minced
• 1 handful fresh herbs, chopped – rosemary, thyme, parsley, chives, basil, oregano
• 3-4 Tbs tomato paste
• Salt & pepper to taste
• to help bind together – egg, breadcrumbs or almond meal

• For zing – chilli flakes, paprika, cayenne, fresh ginger, lemon zest
• For zest – sundried tomatoes, feta, pinenuts or lemongrass, lime zest

Directions

Mix all ingredients together, roll into burger shapes, cover & refrigerate until ready to cook.

Download recipes here!

Come back next week for my healthy BBQ marinades and side dishes. Until then, Happy Memorial Day! — Karina