The heat is here, the kids are home, and the holidays are in full swing. Too bad we can’t take a holiday from cooking. If those family reunions, church picnics, and baby showers have you eating more potato salad and cupcakes than your body needs, try these healthy summer backyard barbecue ideas.
1. Lean up the burger patty. First of all, make your own, because then you’ll know exactly what’s in it. Take your regular recipe, or the one suggested below, and substitute half of the ground beef with ground turkey (decreases fat by 25 percent) or mashed kidney or black beans (two cups equals half a pound of meat, decreases fat by 45 percent).
2. Cut back the sugar and salt in your condiments. Swap out the high-sugar ketchup, barbeque sauce, and relish with real food. Try thick, juicy tomato slices, cucumber ribbons, fresh garden lettuce, and bright red onions. You can change up the high-fat mayo with a heart-healthy avocado, or make a special spicy sauce with plain Greek-style yogurt, chili powder, and a few crushed red chilies.
3. Cut the cheese, please! Your body deserves high-quality food, so step it up by ditching the processed cheese slices and trying instead a slice of Swiss cheese or Monterey Jack with jalapenos.
4. Upgrade your bun. Are you still using the traditional white burger buns? Why not bump up your fibre by trying the whole wheat version or the multigrain thin buns? You can also be a trendsetter and serve your burger open-faced.
5. Swap your beverage so that you don’t get a sugar overload. All the sugar in pop and iced tea just leave you feeling thirstier. You can get really creative with water. Freeze berries and mint leaves in ice cubes. Try frozen citrus slices such as lemon, lime, or grapefruit to give your glass some color and a refreshing twist.
6. Try fruit for dessert to end on a sweet note. It doesn’t take any more time to cut up a watermelon than to cut a cake, but the health benefits are remarkable. For an even fancier dessert, add an assortment of berries topped with a dollop of low-sugar yogurt and a sprig of mint.
Hamburger Mix Recipe
1 lb. ground beef, lean or extra lean
1 lb. ground turkey, extra lean
1 cup of quick oats
1/2 onion, diced
1 egg
1/4 cup of milk
Mix all ingredients in a large bowl. Form into 8-10 patties. Salt and pepper to taste
