NUTRITION AUTHOR
Mia Barnes
A SUMMER WELL-DONE n Barbecues are a rite of passage for
summertime, but did you know they can still be healthy without forsaking flavor.
S
ummer is the perfect season for eating healthier. Nature opens up her pantry, providing fresh fruits and vegetables in abundance. Holidays like the Fourth of July revolve around fireworks, not food. However, your weekend backyard bash might not be the best for your heart or waistline. Luckily, you can clean it up with ease. Here are seven tips to make your summer barbecue healthier.
2. Slim Your Salads
Many summer barbecue salads come laden with mayonnaise, including coleslaw and macaroni. This stuff is high in calories and fat — and leaving it to sit in the sun can cause it to go rancid, making you sick. Instead, try lowering the fat and calorie content by using reduced-fat mayonnaise and dijon mustard for creamy flavor. Better yet, stick with recipes that call for olive oil as the primary binder. This heart-healthy oil contains oleic acid, which may reduce inflammation and lower your cardiovascular disease risks.
1. Fire up the Grill
Grilling is one of the healthiest food preparation methods. However, you should avoid burning your meat and reduce health risks by adjusting your time and temperature for juicy perfection. Your reward is a low-fat cut since much of the grease will drain away between the slats. Another way to keep your meat moist, not crispy, is marinating it for 20 minutes before grilling. This method allows the rich, salty umami tastes of soy sauce and fiery sriracha to penetrate the cut, imbuing it with flavor while keeping it moist during cooking. If you’re heading to the park or going camping, it’s OK to let your cuts soak in a plastic storage container while you travel — a little extra time only enhances the savoriness.
JUNE 2022
3. Pick the Perfect Accompaniments
What else do you pair with your seared salmon and three-bean salad? Don’t think a greasy, salty bag of chips is your only alternative. Instead, why not serve up some shelled nuts and seeds? These contain oodles of vital minerals like magnesium, selenium and zinc. These nutrients
14
