3 healthy recipes to bring to a barbecue

It wouldn’t be summer without at least one backyard barbeque.

A common barbeque menu of beef burgers, sausage and ribs might make your mouth water, but in the long run aren’t very healthy choices.

Filled with saturated fat, sodium, preservatives, nitrates and nitrites, processed meats — things like bacon, sausage, hot dogs and deli meats — could raise your risk of heart disease.

Frequently eating red meat has been associated with an increased risk of heart disease and colon cancer.

“Your summer cookout can be just as delicious with some healthier items on the menu,” said Toni Havala, MS, RD, LDN, a registered dietitian with Endeavor Health.

This summer, distance yourself from processed and red meats and bring something new to the cookout.

Appetizer: Salmon Coulis

Serves 6

Ingredients:
8 ounces smoked salmon, finely diced
½ cup finely diced English cucumber
½ cup finely diced red onion
¼ cup spicy tomato juice
Salt and pepper to taste

Instructions:
Combine ingredients and chill at least 4 hours.  
Serve with whole grain crackers.

Nutrition per serving:
50 calories, 2.5 grams fat, 0 grams saturated fat, 240 milligrams sodium, 0 grams carbohydrate and 6 grams protein

“This simple, healthy appetizer is low calorie, and high in omega 3 fats which support brain and heart health. Your friends will be asking you for the recipe,” Havala said.

Side dish: Black Bean and Sweet Potato Salad

Serves 4

Ingredients:
1 pound sweet potatoes, peeled and cut into ¾” cubes
2 tablespoons olive oil
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons lime juice
1, 14.5 ounce, can black beans, rinsed and drained
½ red onion, finely chopped
½ cup chopped fresh cilantro

Instructions:

1. Preheat oven to 450 degrees Fahrenheit.
2. Cover large, rimmed, baking sheet with parchment paper.  Spread potatoes on paper.  Drizzle with 1 Tablespoon oil and sprinkle with cumin, ¼ teaspoon salt and 1/8 teaspoon black pepper. Toss until evenly coated.
3. Roast in the oven, stirring halfway through, until potatoes are tender, 20-25 minutes.
4. Whisk together lime juice and remaining 1 tablespoons oil, ¼ teaspoon salt and remaining 1/8 teaspoon black pepper in a large bowl.
5. Add potatoes, black beans, onion and cilantro and gently stir to coat.
6. Serve warm or at room temperature.

Nutrition per serving:
284 calories, 7 grams fat (4 grams saturated fat), 45 grams carbohydrate, 12 grams fiber, 11 grams protein

“This salad is not only beautiful to look at and delicious, but also high in fiber and protein. Eating more protein and fiber keeps you full longer and helps regulate your blood sugar,” Havala said. “As a bonus, sweet potatoes are high in vitamins, antioxidants, and minerals including potassium which helps lower blood pressure.”

Main dish: Barbecue Turkey Burgers

Serves 4

Ingredients:
1 pounds 93% lean ground turkey
2 tablespoons barbecue sauce
1 tablespoon barbecue rub
1 medium yellow onion, minced

Instructions:

1. Hand mix the ground turkey, barbecue sauce, barbecue rub and onion.
2. Form into 4 burger patties. Press a thumb divot into one side of each patty to reduce the amount of puffing up in the center.
3. Heat grill to 400-450 degrees and cook the burgers to an internal temperature of 165 degrees Fahrenheit. Remove from grill.
4. Top burgers with avocado or guacamole, tomatoes, pickles, and fresh or grilled onions.
5. Serve on a whole wheat bun or English muffin.

Nutrition per burger:
178 calories, 9 grams fat (2 grams saturated fat), 1 grams carbohydrate, 22 grams protein, 336 milligrams sodium.

“This burger is flavorful and healthy.  With only 2 grams of saturated fat, it is a heart-healthy option,” Havala said. “Compare this turkey burger to a 4 ounce, 80% lean, ground beef patty. The beef burger has 290 calories, with 9 grams saturated fat and 19 grams of protein. With fewer calories and saturated fat, the turkey burger is the clear winner.”