Summer Grill Out Food | Healthy-ish Options

The weather is gorgeous! Most people are hitting that point of “Yay! I hit my Summer weight loss goals!” and are now heading out to the lake, drinking a bit more than usual, and starting to nosh on delicious snack foods such as Chips and Ranch Dip. I could sit here and tell you “NO! Don’t drink soda’s and alcohol or eat hot dog’s and chips,” but what’s the point? It’s cook out season. So, how about I provide you with a few healthier alternatives? Emphasis on the “ier.”

Burgers:

Who doesn’t want to eat a Hamburger? Loaded up with Mayo and Cheese? How about you substitute ground beef for either Lamb Or Bison. Or do my favorite, half and half. Or, if you want to stay away from red meat, hit up the ground Turkey or Chicken.

Mayo? Skip the Mayo. Try Hummus instead. Not a hummus fan? Make your own fake mayo.

Mandy’s Fake Mayo:

• 1 cup Greek Yogurt
• 1 tablespoon (15 ml) prepared mustard
• 2 teaspoons (10 ml) lemon juice
• 1 drop Tabasco/Cholula sauce
• Pinch Salt (or garlic salt) to taste
• Blend it all together and spread on your Hamburger Bun.

Want more flavor? Add some fresh basil or oregano. Or substitute the Hot Sauce with BBQ sauce.

Chips? Well, there’s no real way to eat chips healthy. So, pay attention to serving size. Or Make your own Vege and Kale Chips!

Kale Chips:

• Preheat Oven to 350
• Wash and Cut the Kale
• Put onto a baking Sheet
• Drizzle with Olive Oil
• Sprinkle some Salt, Garlic Salt, Pepper or WHATEVER you want! Get Creative!
• Bake about 10-15 minutes. Until edges are brown but not burnt.

Dip: If you MUST have that French onion or Ranch Dip, substitute the sour cream for Greek yogurt.

Or, try some Pico de Gallo instead.

• Diced up a few tomatoes
• Dice up an Onion
• Finely chop up a Jalapeño pepper and
• Chop up some fresh cilantro
• Mix it all together.
• Toss in some Garlic, Salt and Pepper to taste.

How about Mandy’s favorite Summer Salad?

• Mixed greens
• Chopped up fresh Strawberries and Grapes
• Gorgonzola Cheese (feta if you need a milder one)
• Diced Avocado
• Chopped Walnuts
• Dried Mixed Fruit
• Shrimp (Or Chicken Strips)

Add the Strawberries and Grapes to the mixed greens and let sit for about an hour. The juices from the chopping process will comingle with the greens, eliminating the need for Salad Dressing.

Cook up the Shrimp (however you enjoy) – I prefer a light sauté in olive oil.

As soon as you pull the Shrimp out of the pan, Toss into the Salad the Gorgonzola, Walnuts, Avocado and Dried Fruit. Put the shrimp on top and Serve. Eat. Love. Pray.

NOMS!

Lastly, alcohol. Go easy on it. And make them a little bit better.

Wine Spritzer

• Half white wine, half soda water.
• Get rid of the Sugary mixers! Make your own. Instead of Sweet and Sour mix, squeeze in a bunch of fresh limes and lemons.

Vodka (Or Tequila) + Water and Half a lime. Pour over ice

Mixed Frozen Beverages

• Take out a Blender
• Add just a little bit of your favorite liquor (~2oz per serving)
• Toss in a whole lot of frozen fruit (Strawberries, Pineapple and Mango are a good fit)
• Blend until smooth and serve.

So, is this the healthiest way to eat? No. However, there are ways that you can go out, Grill with friends and still have a healthier good time!

Brought to you by Mandy Kiley, LMT, EYRT-500