Yoga and Nutrition
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Thursday
Jul022015

5 steps to a healthy (and delicious) 4th of July BBQ

1. Choose more vegetables.

Make a big greens salad instead of buying standard pasta salad or potato salad. Then, think vegetable kabobs with zucchini, eggplant, mushrooms, and carrots…  grilled marinated tofu strips and cauliflower wedges…  even grilled pizza with tomato sauce, peppers, and onions.

 

2. Don’t underestimate the veggie burger.

Research shows less red meat and processed meat intake is associated with less risk for certain cancers. Veggie burgers, whether pre-made, frozen, or homemade, are a healthy and delicious alternative to hamburgers and hot dogs. Try a grilled black bean burger with lettuce, tomato, and avocado on a whole wheat English muffin. Pickles optional!

 

3. Avoid charring meat, poultry, or fish.

If you do grill animal proteins, avoiding charring them, which can create carcinogenic compounds. Reduce risk by marinating or pre-cooking first, avoid prolonged cooking times at high heat, and  remove any blackened parts before eating.

 

4. Grill up some fruit for dessert.

Grilled peaches, nectarines, plums, and pineapple slices make a lovely after-dinner (or any time) sweet. Try them topped with a sprinkle of cinnamon, reduced balsamic, lemon zest, or chopped basil.

 

5. Get active.

Take a long walk after dinner, ride bikes to the fireworks instead of driving, play some Frisbee or volleyball while the grill is going, or if you're lucky enough to be near the water, go for a swim. 

 


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