Fire up the Grill: 5 Healthy Recipes for Your Next Cookout
Summer is finally here, and it's time to celebrate with a good ol' family barbeque. But who says a cookout has to ruin your diet? You can still enjoy great food and family while staying healthy. So, get ready to fire up the grill because we've got a lineup of 5 delicious and wholesome recipes for your next cookout!
No Salt Spice Rub
- 1 tablespoon brown sugar
- 1 teaspoon smoked paprika
- 1 teaspoon salt-free chili powder (Spice Hunter brand)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon ground cumin
- 1/4 teaspoon dry mustard
- 1/8 teaspoon allspice
- In a medium bowl, gently whisk together all ingredients until
- thoroughly combined.
- Use immediately on everything from homemade turkey
- burgers to chicken and pork. Store leftovers in an airtight jar.
Low-sodium BBQ Sauce
(7 mg sodium per 2 tablespoons)
- 1 cup low sodium ketchup (Heinz No Salt Added Ketchup)
- 1 cup no salt added tomato sauce
- 1/3 cup brown sugar, packed
- 2/3 cup apple cider vinegar
- 1/4 cup molasses
- 1/2 teaspoon paprika
- 1/2 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon chili powder
- 1/4 teaspoon ground cinnamon
- Combine all ingredients in a large saucepan over medium heat.
- Once mixture is boiling, reduce heat and simmer for 20 minutes, stirring frequently to prevent burning. The sauce will get thicker and darker as it cooks.
- Refrigerate sauce until use.
Lower in Salt - Store-Bought BBQ Sauce Brands
(less than 150 mg sodium per 2 tablespoon serving):
Mr. Spice Organic Honey Sauce
Hive Organic Classic BBQ Sauce
Yo Mama's Foods Keto Barbecue Sauce
Turkey Burgers- 4 servings
- 1 pound lean ground turkey
- 1 egg
- 3 Tablespoons chopped parsley
- 2 teaspoons garlic powder
- 1 teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 1 Tablespoon canola oil (or avocado oil)
- 4 Whole wheat hamburger buns*
- *Low-carb option: Serve burgers in Iceberg lettuce wraps or without buns
- Toppings: lettuce, tomatoes, onions
- Combine the turkey, egg, chopped parsley, garlic powder, salt (optional), and black pepper in a large mixing bowl. Stir gently until combined.
- Form four patties with the meat mixture.
- Heat oil in a non-stick skillet over medium-high heat. Once the skillet is hot, carefully place the patties into the skillet. Allow the burgers to cook for 3 minutes. Flip the patties and allow them to cook another 2 to 3 minutes or until they have reached an internal temperature of 165 degrees F.
- *If grilling patties, heat a cast-iron skillet over the grill and then add patties to the skillet. Avoid cooking patties directly on grill grates as turkey burgers easily crumble apart.
- Assemble burgers on buns or in a lettuce wrap and add your favorite toppings like sliced tomatoes, onions, and lettuce. Enjoy!
Healthier Potato Salad
- 1 1/2 pounds fingerling potatoes
- 1 1/4 tsp kosher salt
- 2 Tbsp red wine vinegar
- 3/4 cup non-fat plain Greek yogurt
- 3 Tbsp whole grain mustard
- 6 scallions, thinly sliced on the bias
- 1 small red onion, small dice
- 1 Tbsp granulated sugar
- 1/4 tsp freshly cracked black pepper
- 2 celery stalks, finely diced
- 2 hard-boiled eggs, chopped
- Put the potatoes in a medium-sized saucepan and cover with cold water; add 1 teaspoon of salt. Bring to a boil, then reduce the heat to medium and cook until fork tender, about 15 minutes.
- Drain the potatoes (do not rinse), transfer to a baking sheet, and let cool for 6 to 8 minutes, then cut into quarters.
- In a bowl large enough to mix the potatoes, combine the vinegar, yogurt, mustard, scallions, celery, red onion, sugar, and the remaining 1/4 teaspoon of salt and pepper.
- Transfer the potatoes to the bowl, add the hard-boiled eggs, and mix by folding carefully. Serve at room temperature.
Summer Salad- 2 servings
- 2 Tablespoons Extra-virgin olive oil, divided
- 1 garlic clove, lightly crushed
- 1 cup chickpeas (dried and soaked or canned with no added salt)
- 1 Tablespoon curry powder
- 1 Tablespoon fresh lime juice
- 3 cups lettuce
- 1 ripe avocado, sliced
- 1 small ripe mango, sliced
- ¼ small red onion, thinly sliced
- 1 cup grape or cherry tomatoes, halved
- 1 cup cucumber, chopped
- Dash of salt and pepper to taste (optional)
- Whisk lime juice and olive oil in a small bowl. Add crushed garlic and season with a dash of salt and black pepper (optional).
- Arrange lettuce, chickpeas, avocado, mango, onion, tomatoes, and cucumbers on a large dish or platter. Drizzle with dressing. Enjoy!
As the sun sets on your delightful cookout, filled with laughter and the aromas of wholesome dishes, take a moment to savor the memories created with your loved ones. These delicious recipes have proven that health-conscious cooking can be both nourishing and enjoyable. So, let the spirit of this cookout inspire you to continue exploring and embracing a lifestyle that values the balance between delectable flavors and your well-being. Here's to more happy cookouts, cherished moments, and a healthier you!