Healthy Grilling Guide

Veggies on the Grill

Fire up the flavor—without empty calories—in your cookout menu.

Three-quarters of all Americans plan will fire up the grill this summer.  Because I live in CA, we grill all year long, but I plan several BBQs with friends over the summer months, starting with one this weekend.

While grilling is one of the healthiest ways to cook food because it minimizes any added fats and the high-heat brings out the natural flavors of food, a typical BBQ menu of burgers, brats and dogs, and creamy potato salad can pack in more than 2,000 calories and more than two day’s worth of fat.

With a few tweaks to your menu, you can cut the fat—and fire up the flavor—of your Memorial Day menu.

Greek yogurt onion dipBest-Bet Appetizers

Appetizer calories (think creamy side dishes and sour-cream dips) can really pile up, so make sure you have a lot of fiber-rich and calorie-poor veggies with healthy dips, like black bean dip, hummus and Greek-yogurt based dips. For an example of a Greek yogurt-based dip, try this Green Onion Dip recipe from our RD-friend Nicki at Chobani.

I’ll prepare grilled vegetables including corn on the cob, summer squash, bell peppers and eggplant are perfect appetizers.  All you need to do is put in a plastic bag with a little olive oil and salt and pepper or your favorite seasonings.

For a better chip to go with your lighter dips, use our chip-buying guide.

I’ll also serve a mixed fruit salad, and this year, I’m doing grilled Romaine lettuce with a Caesar-style dressing and toasted pepitas.

Grilled salmonBuild a Better Burger or Dog or Go Alternative

To build a healthier burger, use the leanest ground beef possible (I often buy ground sirloin for my burgers as it’s leader) or use skinless turkey breast or Portabella mushrooms.  If you use breast meat, be sure not to overcook and I find that they’re best when you add an egg and chopped onion and other veggies to them to lock in more moisture.

For dogs, refer to our guide for the hottest diggity dogs. In addition to myriad chicken or turkey based dogs, you can also find vegetarian  dogs  on the market that are extremely low in calories and saturated fat.

I’m having beef, turkey and salmon steaks with a soy-ginger glaze at my party because of all the special requests that my health-conscious friends will enjoy and feel good about.

Strawberry Cheesecake bites recipeDelicious Desserts

For something sweet, go for in-season fruit like berries or watermelon. There’s all kinds of healthy desserts you can make when you start to incorporate sweet fruit into treats.  It can be as simple as a fruit dessert topped with fresh mint sprigs or a Greek yogurt and fruit layered parfait or a cobbler.

A few simple ideas that are easy but sure to impress your guests include Strawberry cheesecake bites or Blueberry Blackberry Shortcakes.

Best Summertime Sips

When it comes tWatermelon wine spritzero waist-management, it’s important to eat your calories not drink them because liquid calories aren’t filling.

If you want to enjoy an alcoholic beverage at a cookout, try a light or ultra-light beer.  Some have as few as 55 calories now a bottle. Or, you can have an ounce of distilled spirits with a calorie-free mixer.  I’ll have lots of still and sparkling waters available, light and regular beer at my party.

A great idea is to make a fruit-infused mixed drink.  I have made this watermelon wine spritzer recipe and love them.  

 

 

Comments

  1. Matthew B says:

    thanks for the tips!

  2. Those strawberry cheesecake bites look awesome! I can’t wait to try them out.

  3. Love this read and can’t wait to try out the Watermelon Spritzers mentioned above! Have a Wonderful Memorial Day Weekend Everyone and Happy Grilling!!!

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