A typical spread at a Memorial Day barbecue might not scream “healthy,” but nutritionists see an opportunity in those gloppy, heavy side dishes. In short, it pays to be sneaky. Take classic potato salad, which often comes so sodden with mayonnaise you can barely taste the potato.
Registered dietitian Patricia Bannan swaps the mayo for an easy citrus-based vinaigrette that is both healthier and more flavorful. She also slips in leeks and lentils to add protein, fiber and necessary minerals — but not so much as to scare people off. “If you just had a lentil salad, you’re gonna have some people who are like, ‘Oh gosh, I don’t want lentils,’” said Bannan, author of “From Burnout to Balance.
” “When you’re combining it with those potato salads, it’s like the gateway vegetable.” Besides being healthier, reducing the fat content of familiar dishes helps you enjoy the rest of the meal more, said Dan Churchill, an Australian chef and performance trainer whose celebrity clients have included Chris Hemsworth. “You’re not weighed down with heavy ingredients,” he said.
In his recipe for “Mac and Cheese with Sneaky Veg” from his book ”Eat Like a Legend,” he sneaks in spinach and broccoli chopped into small florets. The vegetables add nutrients but also texture that makes the dish more interesting. He also calls for olive oil, which has less unhealthy saturated fat than the traditional butter, and whole wheat pasta to inject more fiber into the mea.