Healthy Twist to BBQ

This week I received following question from Foodpicker.org

Every year in late May our friends & family has a large BBQ.  Since I'm watching my weight and blood sugar, what types of foods should I eat more of and what foods should I avoid at my BBQ? 

BBQ are great way to enjoy summer with family and friends. Grilling food is also a healthier way to cook as you can cook and brown foods without using much oil. Usually when we think about BBQ - what comes to our mind is hamburgers, steak, sausages, ribs, chicken, potato salad and bread. This summer try to experiment with something new and change your BBQ fun into a healthy eating experience. 

THINK HEALTHY WITH MEAT

Meat can be high in fat and calories. Here are some tips to choose healthy meat cuts and/or alternatives. 

• Choose lean cut red meat like sirloin or tenderloin
• Choose more of low fat meat like turkey or chicken and use it without skin
• Grill lean turkey dogs, chicken sausages, or veggie burgers instead of  high fat options like steak, hamburgers, hot dogs or sausages.
• Trim all visible fat off the meat before cooking to save calories
• Kabobs - Mix vegetables with meat. Great way to reduce portion size
• Think fish -  Tuna, Salmon, Mahi-Mahi are good for BBQ. Grilled fish is flavorful and juicy. Soak it in marinate or sprinkle some seasoning and grill it. Do not overcook fish. For more tips visit Grill Fish 101
• Try vegetarian options - Tofu is great alternative to meat. Low in fat, rich in protein and very tasty. Choose firm or extra firm tofu for grilling. Check out this tips for grilling tofu. 
• Try something new - Panner is an Indian cottage cheese. Like tofu it is very high in protein and makes excellent substitute for meat. You can buy frozen from Indian grocery store or an international market. Choose low fat version and grill it like tofu. Try out mouth watering Paneer Tikka - indian style grilled vegetables with paneer on skewers.  

ADD VEGETABLES - EASIEST WAY TO TASTIER, HEALTHIER BBQ

Vegetables are easy to cook on the grill. Vegetables taste best when grilled. Marinate them 1 hour before grilling for best flavor. If you do not marinate just brush it with olive oil and sprinkle some seasoning. They are usually done in 8-10 minutes

• Corn on the cob is easiest one. Just take off the husks and place it on grill. 
• Peppers - Grill them whole, halves or cut them into pieces.  Use different colors and varieties.
• Slice any type of onions into 1/2 inch thick rounds and put it on grill for great smoky flavor.
• Cherry tomatoes - strung it whole or cut into thick slices.
• Mushrooms - strung smaller ones on skewer or kabob, Cut portabellas into thick slices or just grill them like a burger 
• Eggplant, Zucchini - cut lengthwise into 1/4-inch slices.
• Asparagus spears. Just trim off the white end and grill the spears whole
• Potatoes - Wrap whole potato in a foil and cook for about an hour or try thin long slices for healthier version of chips.   
• Sweet Potatoes - slice, brush with oil, seasoned and cook on grill. Alternatively wrap slices into foil and grill for additional flavor
• Garlic - Separate cloves from the bulb, toss it in little oil, wrap it in foil and grill it for about 20-25 minutes. Great accompaniment with baguette or pizza

FRUITS ON GRILL - VERY TASTY AND HEALTHY

Grilling fruits bring out its natural sweetness and flavor. Hard fruits like apple, pears, pineapple, mango are easier to cook than soft fruits like nectarines and peaches. Soft fruits cooks faster, they only need to be heated not cooked. Brush fruits with little vegetable oil before grilling so they don't stick. For even cooking, cut them into uniform size pieces and place them away from the heat. Grilled fruits can be appetizer, side dish or dessert.

• Banana - wrap it in foil and grill for 5 minutes
• Mangoes - Slice it and grill
• Apple or Pear - cut into wedges and grill on both sides
• Cut pineapple into big pieces and strung into skewers with vegetables
• Thread grapes and diced pineapple pieces on skewers and grill it. They are great to garnish meat dishes
• Try topping grilled fruits with non-fat frozen yogurt  or non-fat cream for dessert. 

SIDES AND DRESSINGS

• For dressings choose light versions of dressings, spreads, mayonnaise, ketchup
• For Dips - choose salsa (try variety - tomato, fruit or cucumber), hummus, guacamole or bean dips. Make your own by adding spinach, shredded carrots or cucumber to non-fat yogurt. 
• Salads - try bean salads like kidney bean salad with cilantro 
• Breads - Choose whole wheat or multi-grain 

Planning BBQ  Party - Impress your Friends   with this Simple but Yummy Ideas

• Serve fruit salad in cantaloupe bowl for dessert
• Spicy Grilled Corn - Brush grilled cob with 1/2 tsp olive oil, 1 tsp crumbled low fat feta cheese, 1 tsp lime juice and sprinkle some cayenne pepper OR just rub some lemon juice with salt and cayenne pepper
• Grilled Zucchini with Pesto roll - Spread 1 tsp of pesto on 1 side of grill zucchini slice, roll up and secure with toothpick. You can make your own low fat pesto at home. 
• Eggplant dip - Grill whole egg plant with skin on. Peel off skin, mash eggplant and mix it with non-fat yogurt.Season with little salt and cumin powder or cayenne pepper. Add cilantro for flavor and color.
• Serve grilled chicken with mango chutney 
• Try this healthy salad - Chickpeas and cucumber salad 

For safe cooking visit safe grilling techniques 

"Barbeque is the Best and we Cook the Best Better!"

 HAVE HAPPY HEALTHY BBQ