Summer is here, and many of us packed away the slow cooker and casserole dishes and are now looking for fresh ideas to cook up. As we fill the propane tank on the grill, it’s a great time for summer recipes with a lighter feel.
Summer barbeques are a great way to gather with friends and family, catch up on the latest life updates, and enjoy a meal together. While this is often associated with burgers, hot dogs, and mayonnaise-based salads, barbeques are a perfect setting for nutrient-rich recipes that are as nourishing as they are flavorful.
We spoke to Kaileigh Porter MS, RD, LD, CDCES, a registered dietitian and certified diabetes care and education specialist at Northern Light Eastern Maine Medical Center, who shared several nutrition-focused ideas that support health, without sacrificing flavor.
- Make your next potato salad without mayonnaise. Instead, mix the flavors of Dijon mustard with oil and vinegar for a lighter-tasting side dish. While many vinegars will work, try using apple cider vinegar or champagne vinegar with this dish. After preparing the potatoes and other chopped ingredients (such as onion and peas), top with a handful of chopped fresh herbs, like dill and parsley.
- Try grilled pineapple with tajin, a Mexican spice mix, which is a combination of mild chili, lime, and salt. The flavor is bright, zesty, and not too spicy. It works well on fruit, vegetables, and most proteins. Get a whole, fresh pineapple and cut it into spears. Or you can get fresh pineapple pre-cut at most grocery stores. If you are looking for a budget-friendly option with a longer shelf life, you can use canned pineapple chunks or rings.
- For your next pasta salad, consider mixing up the ratios of ingredients to increase the fiber and protein. For example, double up on your diced vegetables, like cherry tomatoes, cucumber and bell peppers, all of which will increase fiber. Add in mozzarella pearls and pulled rotisserie chicken to increase protein. Finally, consider a higher-fiber, higher-protein boxed pasta, such as those made with lentils or chickpeas.
- Here’s a hack for dip that decreases fat and calories while increasing protein – and it’s easier than you might think. Using non-fat, plain Greek yogurt, mix in a flavor packet of your preference (such as ranch or french onion). The yogurt replaces heavier dairy products that may traditionally be used in dips. When compared to ready-made dips, this alternative can double the protein, have less than half the calories, and much less fat.
- When it comes to grilling meat, there are alternatives to burgers and hot dogs. If your heart is set on beef, try a leaner cut, such as eye of round, top round, or strip steak. Drop your lean cut of meat into an acidic marinade, like vinegar, or citrus juice, which helps tenderize the protein.
- If you are looking for lighter options to grill, consider skewered shrimp – they cook amazingly quick; or portobello mushroom caps also do well on the grill and are a great meatless option. Finally, diced vegetables like broccoli, summer squash, zucchini, cherry tomatoes and onions packeted in aluminum foil are a simple and easy addition to a meal.
“There are lots of ways to make your next summer barbeque more nutritious,” says Kaileigh. “Whether increasing the fiber, lightening up the traditional recipe, or boosting protein, with a little nutrition know-how, your next get together can absolutely support your health goals.”
If you know someone seeking non-surgical or surgical pathways to improve their nutrition and health, please contact Kaileigh and the dietitian team at Northern Light Eastern Maine Medical Center by calling 207.973.6383.