BBQ Like a Boss

Summer is my absolute favorite season! The beauty of summer lies in all the exciting possibilities of outdoor gatherings and adventures: picnics, hikes, parties, pool days, and barbeques. 

BBQs are an essential part of the summer tradition, so you might as well plan for success by incorporating healthier habits. BBQs are notoriously known for their abundance of heavy sauces, fatty snacks, greasy meats and overly sweet desserts. However, you can still enjoy a BBQ while remaining true to your wholesome diet. Here are some ways to strike a balance 

• Offer to bring a side dish or a dessert if possible.

If you’re bringing a side dish, go for a salad that presents well and satisfies the palate. Vinegar and citrus dressings can add a delicious acidity, and they don’t bump up the caloric content of the salad. You can use a variety of colored vegetables to make your salad visually appealing and toss in legumes to amp up flavor and nutritional value.

• Plan for a nutrient-rich meal.

Before you fix yourself a plate, consider the available food options. Aim for an adequate meal that contains a source of carbohydrates, a source of healthy protein and a variety of vegetables. Corn is a delicious carbohydrate to enjoy right off the grill. Protein can be enjoyed via meat, chicken and legumes as well. 

• Load up on veggies.

Veggies are your best friend. Replace your appetizers with whole vegetables. Carrots and celery besides a hummus dip are a great chips swap. Another easy way to load up on veggies is throwing a bunch on the grill. It’s easy, the veggies will get that perfect BBQ crisp, and your taste buds will thank you. 

• Choose your meats carefully.

Go for the leaner proteins such as fish, poultry, and leaner meats. Choose whole cutlets instead of ground meat, which may contain other additives. Hot dogs and burgers may contain a lot of fat that’s not as easy to spot.

• Avoid sources of empty calories.

Alcohol is a major contributor of empty calories, but provides little to none of the needed nutrients. Avoid mixers that use artificial juices and sodas.

Replace white buns made of refined grains to cut on calorie intake. A clever trick is use one side of the bun for your sandwich and replace the top with veggies like a lettuce leaf or portabella mushroom. 

Swap out processed desserts for a natural source of sugar like fruits. Peaches and nectarines make for a delicious treat when grilled. Then again, it's summer- you can't go wrong with fresh chilled watermelon. 

Check out this awesome recipe from Real Simple Good. (Grilled Pineapple Chicken)

Grilled Pineapple Chicken

INGREDIENTS

• 1 fresh pineapple, skin removed and cut into rounds with the core removed

• 2 lbs boneless chicken thighs (or breasts)

FOR THE MARINADE:

• 1/2 cup coconut aminos

• 1/4 cup water

• 1/4 cup tomato paste

• 4-6 pitted dates, soaked for 10-15 minutes in warm water to soften then drained

• 2 tsp garlic powder

• 2 tsp chili powder

• 1 tsp smoked paprika

FOR SERVING AND TOPPING:

• White or brown rice (brown rice)

• Mixed greens

• Chopped green onions (for topping)

INSTRUCTIONS 

1. Soak dates in warm water as noted to soften. 

2. To make the marinade, place all of the ingredients in a blender or food processor and run continuously to combine all the ingredients until smooth. Stop to scrape sides down as needed and restart.

3. Place chicken in a shallow bowl or dish and pour the marinade over. Toss to coat. Cover and refrigerate for at least 30 minutes or up to 24 hours.

4. When you are about ready to grill, cut pineapple into rounds as noted. Cut out the tough inner core from the rounds and set aside.

5. Heat your grill to high heat (about 500° F). Add the chicken and pineapple to grill and cook, flipping once and basting chicken with any remaining marinade until cooked through, about 5-6 minutes on each side depending on the size of the chicken. Remove pineapple when it is grilled to your liking (we grilled it just 3-4 minutes per side). 

6. Serve chicken and pineapple with your desired side, over rice or over greens (or greens and rice). Enjoy.