3 Healthy Recipes to Liven Up Your Labor Day

Labor Day is the unofficial last day of summer and a chance to enjoy outdoor grilling before the cool temperatures set in. It’s a perfect time to gather with friends and family, celebrate the end of summer and enjoy some delicious food. This Labor Day, elevate your menu with these vibrant and nutrient-dense recipes featuring seasonal produce like corn and jalapeños:

Higher Protein Spinach Artichoke Dip

Serves: 4

Difficulty: Easy

Prep time: 15 minutes

Total time: 20 minutes

This healthier twist on a classic dip is rich in protein and lower in saturated fat compared to traditional recipes. The cottage cheese boosts the protein content and adds a creamy texture without the need for excess cream or cheese. Spinach, artichokes and chestnuts contribute to a variety of textures in each bite and bring essential vitamins and minerals to the mix. 

Ingredients:

• 1 cup whole milk cottage cheese (4%)
• 2 Tbsp. mayonnaise
• 10 oz. can artichokes
• 12 oz. frozen spinach, defrosted and thoroughly drained
• 1 5 oz. can water chestnuts, finely chopped
• 4 oz. light cream cheese
• ¾ cup mozzarella cheese, shredded
• ¼ cup parmesan cheese, grated
• 2 garlic cloves, minced
• 1 Tbsp. dried basil
• 2 tsp. onion powder
• Salt and pepper to taste

Instructions:

1. Blend cottage cheese in a blender until smooth.
2. In a large serving bowl, add all ingredients and mix until well combined.
3. Serve with veggie crudites, crackers or baked chips.

Grilled Corn and Avocado Pasta Salad

Serves: 4

Difficulty: Easy

Prep time: 20 minutes

Total time: 45 minutes

This dish combines the smoky sweetness of grilled corn with creamy avocado and pasta for a satisfying side. Tossed in creamy and zesty cilantro lime dressing, this salad offers a balance of textures and flavors. Corn packs in a healthy dose of fiber that helps boost satiety while avocado delivers heart-healthy fats. Enjoy with our pineapple jalapeño-marinated grilled chicken.

Ingredients:

• 3 ears corn
• Spray oil
• Salt and pepper to taste
• 1 avocado, diced
• 2 cups orecchiette or bowtie pasta, cooked 
• 1 cup cherry tomatoes, halved
• ¼ cup cotija cheese
• 3 green onion stalks, chopped
• ¼ cup olive oil mayonnaise
• 1 lime, juiced
• 1 tsp. honey
• 1 tsp. onion powder
• 1/3 cup cilantro, chopped
• 1 pinch red pepper flakes

Instructions:

1. Cook pasta according to package instructions.
2. Preheat grill to medium. Oil grates to prevent sticking. Once hot, add corn.
3. Spray corn with oil and sprinkle with salt and pepper. Grill the corn for 7 minutes, turning every few minutes, until ears are lightly browned. Remove from the grill and let cool.
4. Carefully cut the kernels from the cob and transfer them to a large mixing bowl. Add the avocado, pasta, cherry tomatoes, cotija cheese and green onions.
5. In a separate bowl, whisk mayonnaise, lime juice, honey, onion powder, cilantro and red pepper flakes. Season with salt and pepper to taste. 
6. Drizzle dressing over the corn salad and mix until well combined.

Pineapple Jalapeño–marinated Grilled Chicken

Serves: 4

Difficulty: Easy

Prep time: 15 minutes

Total time: 2.5 hours

This recipe combines the sweetness of ripe pineapple with the zesty kick of jalapeño. The pineapple juice adds natural sweetness, and its enzymes help tenderize the chicken. To make this a full meal, serve with our grilled corn and avocado pasta salad.

Ingredients:

• 1 14 oz. can pineapple slices in 100% juice
• 2 jalapeños, seeds removed, sliced
• 2 garlic cloves, minced
• ¼ cup soy sauce
• 2 Tbsp. honey
• 1/3 cup olive oil
• 1.5 lbs. chicken tenders or cutlets
• Cilantro, for garnish
• 1 lime, wedged, for serving

Instructions:

1. In a bowl, add 1/3 cup pineapple juice, jalapeños, garlic, soy sauce, honey and olive oil. Mix until well combined. Reserve ¼ cup of marinade. Marinade chicken for at least 2 hours
2. Preheat grill to medium-high.
3. Oil grates. Once grill is hot, add chicken. Grill on each side until internal temperature reaches 165 degrees F. When chicken has about 10 degrees left to go, brush over reserved marinade and add sliced pineapple to grates and grill on each side until golden grill marks appear.
4. Top chicken with cilantro and serve with grilled pineapple and lime wedges if desired. 

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.