With Memorial Day weekend just a few days away, many of you are already planning on what to make for your traditional cookout and/or family gathering.  This year, why not shake things up a bit with a healthy and colorful twist on some good ole American classics?  Check out these recipes…with flavors this delicious, you don’t even have to tell anyone that they are healthier:

Red, White & Blue Potato Salad

Dressed with a tangy lemon vinaigrette and fresh mint, this healthy potato salad will make a perfect contribution to any cookout


  • 2 lb. baby (fingerling) potatoes – mix of white, red and blue (aka: purple)
  • 1/4 cup lemon juice
  • 3 TB extra-virgin olive oil
  • 1/2 tsp. salt
  • Freshly ground pepper to taste
  • 3/4 cup chopped roasted red peppers, rinsed
  • 4 scallions, thinly sliced
  • 1/4 cup chopped fresh mint


  1. Place potatoes in a large saucepan and cover with lightly salted water.
  2. Bring to a boil and cook until tender (about 15 minutes).
  3. Drain and rinse with cold water.
  4. Transfer to a cutting board and let cool for 15 minutes.
  5. Meanwhile, whisk lemon juice, oil, salt and pepper in a large bowl.
  6. Once the potatoes are cool, cut in half, add to the bowl and toss to coat.

Just before serving, add peppers, scallions and mint to the salad and toss gently

*          *           *


(You can also use ground turkey or chicken instead of beef as well)


  • ½ cup bread crumbs (whole-wheat or panko)
  • 1/3 cup blueberries (fresh or frozen w/ no sugar added (thawed)
  • 1 TB balsamic vinegar
  • 2 tsp. Dijon mustard
  • 1 tsp. Worcestershire sauce
  • 2 cloves garlic, minced
  • 1/4 tsp. salt
  • Freshly ground pepper, to taste
  • 12 oz. 90%-lean ground beef (or ground turkey breast or chicken)


  1. Place bread crumbs in a large bowl
  2. In a food processor, add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper and process until pureed.
  3. Scrape into the bowl with the breadcrumbs – mix well
  4. Add ground beef (turkey or chicken) and mix well
  5. Divide the mixture into four equal portions and form into 1/2-inch-thick patties (about 4 inches in diameter)
  6. Meanwhile, preheat broiler or heat grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel.
  7. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side.

Serve immediately with or without buns and if you like, try them with the Cherry Ketchup


  • 1 – 10 oz. package frozen pitted cherries (not in syrup)
  • 1/2 cup dried cherries
  • 1/2 cup cider vinegar
  • 1/3 cup water
  • 2 cloves garlic, crushed
  • 1 tablespoon sugar
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper

Put in a food processor and mix until smooth

*          *          *


Frozen, fruity freshness is what you find in these cool treats and they are sure to please children (and adults) of all ages on a hot, sunny day


  • 1 1/2 cups blueberries
  • 1 cup raspberries
  • 2 cups limeade


  1. Divide blueberries and raspberries among freezer-pop molds
  2. Pour limeade over the berries
  3. Insert the sticks and freeze until completely firm, about 6 hours

*          *          *

While you are enjoying your cookout and all of the yummy red, white and blue eats, please don’t forget to take a moment to honor, salute and remember our nation’s real heroes – those men and women who made the ultimate sacrifice for our country. Have a fun and safe Memorial Day!


Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist

678-417-0880 ext. 8301 /









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