By Marla Camins
If you’re looking to change up your traditional cookout cuisine to ensure that your menu is as delicious as it is nutritious, ShopRite’s director of health and wellness, Natalie Menza-Crowe, RD, MS, is here to help.
“The great thing about barbecuing is that all foods fit,” said Menza-Crowe. “Whether you’re looking to grill meats, vegetables or even fruits, ShopRite offers an abundance of foods that taste great on the grill, and are actually better-for-you options.”
Menza-Crowe says that turning up the heat on the healthy quotient of your next barbecue doesn’t mean you have to abandon traditional crowd-pleasers like burgers, but she advises shoppers to consider offering better-for-you, bun-worthy options.
“If you’re a fan of burgers, think about swapping out your usual burger fare for leaner cuts of meat or making a ‘blended’ burger with chopped mushrooms and low-fat ground turkey,” Menza-Crowe said. “Fish choices such as tuna and salmon also make a great base for a sandwich, and they hold up really well under the heat.
If you’re looking for vegetarian options, grilled veggies or black bean burgers served on whole-wheat buns are perfect solutions. They’re high in fiber and so delicious that everyone will want one.” Below are some additional tips from ShopRite’s health and wellness experts to encourage everyone to enjoy cookout season with a healthy twist.
Choose Healthy Proteins. We know burgers and hot dogs are summertime classics, but why not try different proteins on your barbecue menu? Skinless chicken breast is a cinch to grill on skewers as kabobs with a quick marinade. Other healthy options include pork tenderloins, tuna or swordfish. Yum!
Balance Your Meals. Here’s the good news: You can eat everything you love, but just remember to keep portion sizes in check. Can’t resist a cheeseburger or plate of barbecued ribs? Opt for a slider-sized burger or a half-portion of ribs. Another easy tip: Break up your plate by creating sections, filling half with fruits and veggies and the other half with a healthy protein and a salad featuring healthy grains such as couscous, farro or brown rice.
Create Healthy Sides. Go easy on mayonnaise-based sides by offering fiber-rich options such as bean or veggie-based salads. A salad made with black beans, fresh corn, diced avocado and cherry tomatoes is a healthy fat and fiber-rich side that can be made ahead of time and enjoyed with a sprinkle of olive oil and lime juice.
Keep It Colorful. Filling your plate with foods that cover a range of colors
is an easy way to ensure you’re getting a wide variety of vitamins, minerals and antioxidants. Grilled red peppers and juicy watermelon contain cancer-fighting nutrients, while green fruits and veggies such as salad greens and cabbage (the key ingredient in coleslaw) contain anti-inflammatory nutrients that support a healthy heart. If you’re looking for some unexpected grillable grub, think cauliflower, avocado, cucumbers, iceberg lettuce and figs.
Don’t Forget Dessert! Summer pies and sweets should be enjoyed in moderation, but don’t forget how delicious seasonal fruit can be as dessert. Fresh fruit such as peaches, pineapple and watermelon takes on a whole new flavor when grilled. Serve with a scoop of frozen yogurt or low-fat ice cream on the side for a cool treat everyone will love.
For more tips and recipes on how to enjoy healthy and delicious summer barbecues, visit the office of your local ShopRite dietitian. To find a dietitian near you, visit shoprite.com.
This article was first published in the May 23 – 29, 2019 printed edition of The Two River Times.
