Dad's Day Healthy BBQ

healthy bbq.JPG
healthy bbq.JPG

Lori Faren showed Kara Mack how to make a healthy Dad's Day BBQ. Click here for more information about Lori.

Healthier Ways to throw a BBQ:

1) Every BBQ is usually based around a main “meat”. If you’d like to make your BBQ a bit healthier this year, try and choose leaner cuts of meat (protein). Some examples are; pork tenderloin, chicken breasts, chicken sausages, salmon, shrimp, lean ground beef or ground turkey for burgers and even bison burgers. These options are lower in calories and fat than some of the traditional grilling meats. I also suggest if you’re going to have burgers, try and make your own patties. These can be made in advance, and allow you to know exactly what’s in the burgers vs using the premade ones. Pre-made patties usually contain sub-par meat, extra additives and sodium. You can try my homemade Greek turkey burgers here (these are a hit at BBQ’s!)

You may also want to include a few vegetarian grilling options such as, Portobello mushrooms brushed with olive oil and balsamic vinegar or stuffed peppers as shown here

2) Now we have our main meat, but what are we going to season it with?! Traditional BBQ sauce can pack up to 70 calories and contain approx. 16 grams of sugars in just two tablespoons! Not to mention a traditional BBQ sauce usually includes high fructose corn syrup. Look for lower sugar BBQ sauce or marinades and even try making your own. Here is an example; I highly recommend replacing the sauces and getting creative with seasoning your meat with spices. Try mixing different spices together for different seasonings, or you can pre buy seasonings already mixed. (Mrs. Dash makes some great options for the BBQ.)

3) Add some veggies to the grill. Since your grill is already fired up to, you might as well add on some veggies!. There won’t be any extra dishes and you really cannot over cook veggies on the grill. Try chopping up a variety of different veggies, wrapping them in a foil packet and grilling. You can also add mixed veggies to a skewer. Here are some examples of vegetables which work especially well on the grill;

• corn on the cob

• frozen mixed vegetable in tin foil packets

• sliced mushrooms mix with chopped onions and peppers

• veggies on a skewer (peppers, onions, pineapple, mushrooms)

• eggplant or zucchini cut lengthwise into ¼ inch slices

• Asparagus spears mixed with balsamic vinegar, sea salt and oil.

4) BBQ Salads—Traditional BBQs are notorious for having salads of every kind. Sometimes we think because it’s called a “salad,” it’s good for us. BBQ salads such as; potato salad, macaroni salad, and jell-o salad, are packed with mayonnaise by replacing with alternatives such as veganaise or mustard.

5) Chips—try replacing traditional potato chips and heavy dips with lighter options. Substituting plain Greek yogurt for dips in place of mayonnaise, cream cheese or sour cream can help save a ton of calories and fat. Replace tortilla chips with a more nutrient dense option such as; black bean chips, kale chips, sweet potato chips or chia seed chips. Premade up salsa and hummus are great dip if you’re short on time. Here are a few of my favorite healthier party dips

Enjoy and have a happy, healthy BBQ!