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Summer faves with health twists
Canyon Ranch Insitute's life enhancement
Canyon Ranch pic
Kim Floyd, M.Ed., R.D., L.D., and Joycelyn Cornthwaite, M.S., R.D., L.D., CDE, are nutritionists on the core team of the Canyon Ranch Institute Life Enhancement Program with CRI partner Curtis V. Cooper Primary Health Care Inc. Floyd and Cornthwaite present cooking demonstrations and nutrition information that help participants make healthy choices. Kelly Shannon, not pictured, is a member of the Canyon Ranch Institute team and specializes in culinary nutrition. - photo by Canyon Rancy Institute photo

Dill and lemon potato salad
Servings: 16 (1/2 cup each)
Nutrition information (per serving):
Calories    110
Sodium    133 mg.
Fat    4 grams
Cholesterol     8 mg.
Protein     2 grams
Carbohydrates    16 grams
Fiber    1 gram
3 pounds red bliss potatoes
1/4 cup thinly sliced scallions*
3/4 cup low-fat sour cream
1/4 cup canola oil mayonnaise
1 tablespoon Dijon mustard
2 tablespoons fresh lemon juice
2 tablespoons freshly chopped dill
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
*Substitute Vidalia onion chopped small if you prefer more of an onion taste.
1. Quarter the red bliss potatoes and place in a steamer basket in a large saucepan. Steam over boiling water for 10-20 minutes or until cooked through.  Cool completely.
2. In a large bowl, mix the sour cream, mayonnaise, mustard, lemon juice, dill, salt and pepper. Add the potatoes and scallions and toss until potatoes are well coated.

Georgia peach cobbler
Servings: 12
Nutrition information (per serving):
Calories    170
Sodium    266 mg
Fat    8 grams
Cholesterol    21 mg
Protein    3 grams
Carbohydrates    23 grams
Fiber    1 gram
1 ¼ cups all-purpose flour
¾ cup whole-wheat flour
1 ¼ teaspoons sea salt
4 teaspoons aluminum-free baking powder
3 tablespoons unsalted butter, cubed
1/3 cup low-fat cream cheese
¾ cup buttermilk
2 tablespoons heavy cream
3 tablespoons cane sugar
1½ pounds fresh peaches, peeled and sliced
1 teaspoon orange peel
½ cup heavy cream
1. Lightly coat a baking sheet with canola oil spray. In a large mixing bowl, sift together dry ingredients.
2. Cut butter and cream cheese into dry ingredients with a pastry cutter. Add buttermilk and mix with a fork until just combined.
3. Transfer dough onto a lightly floured surface and knead gently just until dough forms. Roll out dough to ¾-inch thick. Using a 2 1/2-inch round cutter, form 12 biscuits and arrange about 1 inch apart on prepared baking sheet. Place biscuits in refrigerator until completely chilled.
4. Preheat oven to 400F.
5. Remove biscuits from refrigerator. Lightly brush tops with heavy cream and sprinkle with sugar.
6. In a large bowl, toss together peaches and orange peel. Evenly divide peaches between 12 8-ounce ramekins. Place 1 biscuit on top of peaches. Bake for 20-25 minutes, or until biscuit is golden brown.
7. Pour heavy cream into a small bowl and whip with electric mixer on high until stiff peaks form.
8. Garnish each cobbler with 1 tablespoon whipped cream.
Note: Using ramekins is a great way to develop a sense of the amount of the dessert in a single serving.

Home-style barbecue sauce
Servings: 16 (2 tablespoons each)
Nutrition information (per serving):
Calories    50
Sodium    49 mg
Fat    Trace
Cholesterol    0 mg
Protein    Trace
Carbohydrates    13 grams
Fiber    Trace
½ cup diced onions
1 tablespoon minced garlic
1 ½ teaspoons chili powder
½ cup brewed coffee
¼ cup Worcestershire sauce
½ cup beer
1 ½ tablespoons molasses
1 ½ cups low-sodium ketchup
3 tablespoons cider vinegar
1/3 cup packed brown sugar
½ teaspoon liquid smoke
1. Lightly coat a small sauté pan with canola oil. Sauté onion and garlic over medium heat until soft and slightly browned, about 3-5 minutes.
2. Add remaining ingredients and simmer until sauce begins to thicken, about 5-10 minutes.

Summer in Savannah means sometimes-annoying heat and humidity, but it also brings the fun of picnics, backyard parties and family barbecues. Like many Southern traditions, food is front and center — and plentiful. Food is love, and friends and family are love, so more food for friends and family is often deemed better.
Unfortunately, many of our favorite Southern foods often contain a lot of unhealthy, saturated “bad” fat that contributes to the area’s collective weight being far greater than what is healthy for all of us. Fortunately, summer also means fresh fruits and vegetables are plentiful and affordable. So, let’s blend the joy of summertime socials with making healthy choices at the same time.
Making a healthy change, even a small one, takes a little planning. Small steps are the key to making healthy changes over time and are necessary to create a healthier you. Here are a few small steps you can take:
•    Eat fruits and vegetables every day. They taste extra good when they’re fresh.
•    Take time to plan meals. That reduces the temptation to grab unhealthy food when you’re hungry.
•    Add whole-grain breads and cereals to your meals. For example, try sprinkling rolled oats on yogurt or add rolled oats to ground turkey when making meatballs.
•    Watch how much you eat. At restaurants, you might be served an unhealthy amount of food. That doesn’t mean you have to eat all that food in one sitting. Share your order with a friend or take the extra home for another meal. That’s also a way to save money.
•    Drink more water. Try adding some lemon, lime, cucumber or mint to flavor your water — and if you want to try sparkling water, go for it. Make it fun.
•    Choose lower-fat proteins, such as chicken without skin, and limit fried foods by enjoying baked potatoes with salsa rather than french fries.
•    Think moderation, not deprivation. When the potluck picnic table offers your VFF (very favorite food), help yourself to a reasonable serving and savor the taste. Do not deny yourself joy in food, but do politely decline too much food.
The Canyon Ranch Institute Savannah Partnership is dedicated to helping everyone in our community live a healthier life. You can join us by choosing one of these healthy recipes for your next summer party or family meal. Take a small step toward better health today.

Editor’s note: The Coastal Courier is a partner in the Canyon Ranch Institute Savannah Partnership (CRISP) along with Charles H. and Rosalie Morris. We are proud to be committed to helping make this area healthier, and we urge all our readers, advertisers and partners to join the CRISP effort. We will dedicate this space to reporting not only the activities CRISP is undertaking here but also the larger ideas about health and well-being that build the foundation for that effort in our community. We thank you for your continued readership of the Coastal Courier and for your support of CRISP.  The following recipes were prepared by the Canyon Ranch Culinary Team and are used with permission.

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