Healthy Summer Barbecue Essentials Just in Time for 4th of July
Just in time for July 4th cookouts, here are some healthy summer barbecue essential recipes and tips from the folks at Freeletics, the fitness and nutrition app.
Healthy Summer Recipes
SWEET POTATO CHICKEN SKEWERS
1 lb boneless chicken breast
1 lb sweet potato
1 red onion
¼ tsp grated ginger
1 lime (zest and juice)
2.5 tbsp low-sodium soy sauce
1.5 tsp coconut oil
1/4 bunch fresh coriander
Chili flakes to season
1. Cut chicken breast in chunks of approx. 2 cm (0.8 inch).
2. Slowly heat up coconut oil in a microwave or in a small pot. Mix with ginger, lemon zest, lemon juice, soy sauce and chili flakes if desired. Rub this mixture on chicken cubes and let stand for at least 1 hour or overnight.
3. Cut sweet potato and onion in cubes. Combined, the onion and sweet potato cubes should equal the amount of chopped chicken.
4. Put veggies and chicken alternately on skewers and grill until golden brown. Depending on grill and method it should take approx. 15 – 20 minutes. Turn skewers from time to time.
Serve with fresh coriander
MINTY WATERMELON FETA SALAD
Initially viewed with some skepticism, this combination now enjoys popularity. The freshest salad of the summer!
1lb seedless watermelon
1/3lb low-fat feta cheese
1/2 bunches fresh mint
1/4c roasted pine nuts
2 tsp virgin olive oil
1. Cut flesh from melon and cut into bite size pieces. Pluck and finely chop mint leaves.
2. Combine watermelon, mint, lime juice and olive oil. Season with chili and pepper as desired.
Serve topped with roasted pine nuts or sunflower seeds and crumbled feta
VEGAN STUFFED MUSHROOMS
The fusion of the flavors of sun-dried tomatoes, basil and tahini will make your mind wander to the Mediterranean Sea.
15 large mushrooms
1 cup sun-dried tomatoes (in olive oil)
½ c pine nuts or sunflower seeds
1.5 tbsp tahini
1/2 bunches fresh basil
1. Pre-heat oven to 180 °C (355 °F). Line a baking tray with baking paper.
2. Clean mushrooms and remove the stem. Place mushrooms with round side downwards on baking tray.
3. Sponge-dry tomatoes with a paper towel to absorb excess oil. Chop tomatoes and basil finely. Mix both with pine nuts, tahini and lemon juice. Season mix with salt and pepper as needed.
4. Fill mushrooms with mix then bake on middle rack for approx. 20 minutes. Spread excess filling around the mushrooms.
Serve warm topped with additional pine nuts or sunflower seeds
Easy, Healthy, Satisfying BBQ Tips
- Fill your gut and fuel your muscles: Here are the 5 best super-healthy, extra-tasty grilling meats: chicken breast sans-skin, turkey breast, pork fillet, lamb fillet, veal fillet.
- Summer superfood: One word. Asparagus. Whether grilled, tossed in a salad, or dipped in hummus, this summery vegetable should be your new “go-to.”
- Unusual suspects: Say “no” to macaroni salad and potato salad, and opt to bring something new (and healthy) to the family barbecue, like watermelon salad, citrus and avocado salad, etc.
- Keep your barbecue sugar-free: The best sauces and marinades are home made. We’ll share a few belly-friendly options.
- Skip the s’mores: Grilled fruits are so under-rated. Our favorites: barbecued bananas with melty-peanut butter and grilled peaches with a dollop of cottage cheese.