Summertime is here and so are all those barbecues. The usual menu for barbecues are: potato and macaroni salad (made with mayo and sugar), beef hamburgers; with or without cheese, beef or pork hot dogs, pork sausage, barbecued chicken with barbecue sauce, corn on the cob and ambrosio salad (canned mixed fruit with marshmallows, whipped cream and mandarin oranges) for dessert. Wow! This is just not going to work for me this summer. What does one do to survive a barbecue and enjoy the food and the day?
If you are invited to a barbecue simply ask the host what he/she is planning on serving. When attending a barbecue, I usually offer to bring something so here is a great opportunity to bring something that will fit into your program. If you are hosting a barbecue the food selections below will make your barbecue healthy and program friendly.
- A tray of raw veggies with avocado dip or salsa
- Tossed salad with a mixture of arugula, spring mix, baby spinach, baby romaine, bib lettuce, grape tomatoes and sliced red onions with olive oil and balsamic vinegar dressing
- Potato salad without the mayo, but with olive oil and balsamic vinegar dressing, fresh parsley and chopped fresh basil
- Whole grain pasta salad: cooked whole grain pasta without the mayo, but with olive oil and balsamic vinegar dressing, fresh parsley and fresh chopped basil. (Optional: any raw veggies that you like. Try cauliflower, broccoli, snap peas, etc.)
- Grilled corn on the cob without butter but brushed with olive oil
- Chicken/turkey burgers, chicken breast or thighs: skin removed and marinated in balsamic vinegar and olive oil mixture with your favorite spices
- Turkey/chicken dogs, turkey or chicken sausage
- Whole grain buns
- Watermelon bowl (recipe below)
You can survive a barbecue and stay on program, as long as you plan and prepare ahead. Keep me posted on your progress at Riare43a@aol.com and happy 4th of July!
1 large watermelon
Blueberries (any fruit that you like)
Cut watermelon in half, carving out a handle in the center. Be creative. Scoop out all of the watermelon and discard the seeds and cut into chunks. Cut all the other fruit into chunks and then mix the watermelon chunks with all the other fruit. After the fruit is mixed, then place in empty watermelon shell.
This is a refreshing dessert, very healthy and also makes an awesome centerpiece!
Sunday and Tuesday: Whole-grain pasta with grilled chicken and a light tomato sauce
Monday and Wednesday: Grilled tilapia with zucchini chunks
Thursday and Saturday: Stuffed turkey meatloaf
Friday: Turkey dogs with whole grain buns and sauerkraut
Sunday: Happy July 4th! Grilled chicken burger on whole-grain bun, tossed salad and grilled corn on the cob brushed with olive oil