Live Better America

Healthified Survival Guide: Barbecue Edition

Nothing says summer like a backyard barbecue. And nothing says backyard barbecue like smoky burgers and hot dogs, cold beers, creamy potato salad, sticky baked beans and ice cream. Not exactly the healthiest fare for the season of swimsuits and shorts!

Enjoying your backyard barbecue the healthified way only requires a few creative modifications, and will leave you feeling lighter in your flip-flops. Here are 10 tips and even more recipes for enjoying summer around the grill.

1. Go beyond burgers, brats, and dogs.
   There are countless lean protein options that taste great hot of the grill. Think salmon, chicken breast, pork loin, and lean cuts of beef. Prepared with tasty marinades and fresh salsas, these entrees will make you forget all about the extras.

2. But if you must have a burger…
   Try out recipes for turkey breast burgers, veggie burgers, or rice and bean burgers, which provide all the charred deliciousness with a fraction of the saturated fat of the typical beef burger. You can save 120 calories by skipping the bun and eating your burger, whatever type it may be, naked. Or lose 60 calories by going open face.

3. Turn your grill into an oven.
   Since grilling imparts flavor without a lot of added fat, it's a great way to cook other foods like pizza, and even a whole turkey. (Don’t wait for Thanksgiving!) Plus, using the grill has the added benefit of keeping the heat out of the kitchen during those sultry summer months.

4. Grill some veggies.
   Save yourself time in the kitchen by cooking as much as you can on the grill. Eggplant, portobello mushrooms, onions, zucchini, asparagus, sweet peppers and hot peppers all taste wonderful when grilled with just a bit of olive oil and salt and pepper. Invest in a grill pan and you'll be able to grill green beans, carrots, button mushrooms, patty pan squash, cherry tomatoes, broccoli and cauliflower florets for additional healthy veggie options. And don't forget you can grill corn on the cob, either in the husks or wrapped in tin foil.

5. Skip the chips.
   Need a potato fix, but don’t feel like spending the afternoon deep frying in the kitchen? Wrap a whole potato in tin foil and cook it in the hot coals for a healthier and more satisfying spud.

6. Good things come in foil packages.
   Make individual foil packets to cook more delicate foods such as shrimp or flaky fish. Toss in lemon slices and some veggies and you'll have an elegant, healthy steamed dinner, with no clean up.

7. Don't forget dessert.
   Did you know you can throw fruit on the grill? Peaches, pineapple and nectarines all take on a sweet, slightly smoky caramelized flavor. Pair them with Yoplait® Greek Yogurt for a delightfully different (and protein-rich) dessert.

8. Have a drink.
   Remember that beer and soda contain lots of calories and carbohydrates, so opt for ice water infused with cucumber, fruits or herbs for a drink that’s healthy, refreshing and perfect for wiling away an afternoon in the fresh air. Dripping, cold wedges of watermelon and cantaloupe are also great ways to replenish fluids too.

9. Get moving.
   A barbecue doesn't have to be a sedentary affair. Take part in some healthy, calorie-burning activities. For example, set up a net for volleyball or badminton; play croquet, bocce ball or horseshoes; shoot some hoops; toss a football around; or go for a twilight walk to burn some calories and feel energized.

10. Find a side, salad or dessert.
    Here’s a half a dozen recipes for barbecue- and waistline-friendly side dishes, salads and desserts:

    Grain and Vegetable Casserole. Indulge in this yummy and fiber rich casserole made with bulgur, barley, veggies and melted cheese.

    Company Broccoli Three Cheese Bake. This creamy, cheesy casserole comes together in a snap and tastes delicious and indulgent.

    Primavera Pasta Salad. Everyone loves a pasta salad, and this recipe, studded with crunchy veggies and savory basil, is sure to please.

    Orange and Olive Salad. This unique salad is as beautiful as it is refreshing and tasty, and will bring color and zest to your barbecue offerings.

    Glazed Lemon Coconut Bars. These zingy bars made with Bisquick Heart Smart® mix are the perfect dessert for a backyard barbecue.

    Low-fat Chocolate Chip Angel Food Cake. Who can resist a fluffy angel food cake? No one will suspect that this one, dotted with chocolate chips, is low fat.

What are some of your healthified barbecue survival tips? Share them here.