Who doesn’t love a summer barbecue? Vegetables and fruits are at the height of ripeness, and the weather’s perfect for heating up the grill. If you’re trying to follow a healthy diet, you might worry that you’ll be left out. Fortunately, that doesn’t have to be the case — you can still enjoy your summer favorites, with a few simple substitutions.
Instead of chips and dip…
Try serving crudités with a hummus or yogurt-based dip. Summer is when dipping vegetables like cucumbers and cherry tomatoes are at their best, so take advantage of their bold flavors and bright colors by putting together an eye-catching veggie tray. You’ll get less sodium, fat, and carbs than chips, and plenty of fiber, vitamins, and minerals.
Instead of a bun…
Most hamburger or hotdog buns don’t offer much in the way of nutrition. They’re essentially empty calories, with little protein, fiber, vitamins, or minerals. (What vitamin and mineral content they have is generally due to fortification.)
By skipping the bun, you’ll be saving about 130 calories and 220 milligrams of sodium. You can either forego the bread entirely, or try making a leaf bun from iceberg lettuce, Swiss chard, or romaine. You’ll still get the same “feel” as a sandwich with a bun, but you’ll be getting less sodium, fewer calories, and more fiber, vitamins, and minerals.
Instead of mayo…
Try making your own creamy dips using Greek or Icelandic yogurt. They’re higher in protein, calcium, and potassium, packed with probiotics, and bring out the flavor of herbs beautifully. Use yogurt as a base for ranch dressing, potato salad, or macaroni salad. If it’s a bit too tart for your taste, add a little honey to mellow out the flavor.
Instead of lemonade…
Try making fruit-infused water or homemade lemon, lime, or orangeade. Summer is when fruits like berries and watermelon are at their best, and they’ll contribute a ton of flavor to beverages without adding loads of sugar, artificial colors, or preservatives the way many powdered beverage mixes do. If you’re craving more sweetness, add a little stevia or monk fruit extract.
Instead of carb-laden sides…
You don’t even need to substitute anything here — you can still have your favorite sides, you just need to be mindful of their nutritional impact. Choose one carb. If you like chips and dip, your chips will be your carb. If you love potato salad, that will be your carb. If you enjoy summer cocktails, alcohol will be your carb. If the sound of a lettuce bun isn’t exactly appealing, your hotdog or hamburger bun can be your carb. You don’t have to deprive yourself entirely, just exercise portion control.
Instead of pie…
Pie crusts, especially commercial ones, can be full of hydrogenated fats and refined flours. Canned pie fillings are loaded with sugar and may have preservatives and coloring agents added to them. Instead of pie, try making a cobbler. They’re much easier and can be made in a more healthful way. Start with seasonal berries or peaches (if they’re at the peak of ripeness, they won’t need much, if any, added sugar), and make a topping with whole grain oats. If you like your pie à la mode, top it with low fat vanilla frozen yogurt.
Instead of marshmallow salad…
Marshmallow salad, sometimes called ambrosia, is a summer favorite. Unfortunately, it’s made of whipped topping, marshmallows, sugar, and fruits that have been sweetened or packed in syrup. You can make a tasty, healthy fruit-based salad using naturally flavored gelatin (or fruit juice mixed with unflavored gelatin powder), fresh strawberries, sliced bananas, and fresh blueberries, topped with low-fat whipped cream.
You don’t have to miss out on barbecues just because you’re trying to eat healthier. Summer’s abundance means that there are tons of seasonal fruits and vegetables available to make dishes that are as tasty and satisfying as they are healthy. By eating seasonally, and making a few substitutions here and there, you can still enjoy your favorites.