Drag Out the Grill!

I don’t know where you live, but in my neck of the woods last weekend it was windows open, BBQ aromas filling the air right along with the decadent scents of blooming azaleas, dogwood, tulips, wisteria, and daffodils. Spring has sprung!! And where does that leave us when the burgers and dogs hit the grill? Hungry? No ... there are many options open to those of us who opt for a lighter fare in the interest of a healthier heart. But what if you’re going to a friend’s home where you know the meal will consist of burgers, hot dogs on white buns with a side of chips? Do you have to beg off saying you’re already eaten and starve? Do you eat before you go then pass when your hostess offers you food? Do you brown bag it? Well, you could, but how about offering to bring a salad to share? The last time I did this, the hostess and her guests really enjoyed my offering!

So how about it? As the spring and summer weekends inch in and everyone’s itching to fire up the grill ... let’s talk about some options.

• Vegetarian burgers aren't just for vegetarians anymore ... there are many on the market today plus if you’re to trying a new you can try any of these.
  
• If you’ve never had a portobello mushroom burger, allow me to share this with you ... they’re a great replacement for a burger ... topped with all the usual condiments, this completely vegan burger is to die for. Just take a large portobello mushroom, remove the black gills, spray with a smidge of cooking spray (I like to use either butter-flavored or olive oil) and grill like you would a hamburger over hot coals until the edges become soft, but still firm in the center. You can marinade it if you want, but I love them just plain with a bit of salt and pepper.

Still stuck on the traditional potato salad and coleslaw fare? How about grilling some fresh asparagus, zucchini, yellow squash, thinly sliced carrots (if you have a mandolin you can cut them lengthwise - great for grilling), peppers, and onions. Still craving potato salad? Give this one a try:

Potato Salad Recipe (sans mayo)

If you are worried about eating potatoes because of their bad reputation (yeah, potatoes don't make you fat - it's what you put on them!!) eat potatoes with the skin on to ensure you are getting all the minerals to help to balance your blood sugar - and that's pretty important.

Ingredients

• 15-20 baby red potatoes, washed, skins left on
• 3/4 cup chopped celery
• 2 tbsp chopped fresh chives
• 2 tbsp chopped fresh dill
• 1 shallot finely chopped
• A handful of cherry tomatoes, halved
• Sea salt, pepper, garlic powder

Dressing

• 1/4 cup extra-virgin olive oil (EVOO)
• 1 tbsp balsamic or apple cider vinegar
• 1 tbsp honey
• Wash and chop potatoes into bite-sized pieces. If they are small enough, you can leave them as is. Boil for 20 minutes until fork tender or roast in your oven for 45 minutes at 350F checking the tenderness often. Make sure you don't overcook them, otherwise they will fall apart when you add them into the salad. Once cooked and cooled, combine the potatoes with the remaining ingredients. Prepare dressing by combining all three ingredients above and pour over salad. Add sea salt, pepper and garlic powder at the end. Taste test your salad and add more dressing if necessary.

Need another option for potatoes? Try these Grilled Peppered Sweet Potatoes:

Ingredients

• 6 medium sweet potatoes (about 2 1/4 pounds)
• Cooking spray
• 2 teaspoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1/8 teaspoon black pepper

Preheat oven to 500°.

• Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.

OK, here’s a Coleslaw Recipe, too:

• 8 c. cabbage very finely minced
• 1 3/8 c. low-fat milk
• 1/4 c. shredded carrot
• 1/2 c. low-fat or vegan mayonnaise
• 1/3 c. sugar or sugar alternative
• 1/4 c. buttermilk (you can sour low-fat milk with a 1/4 tsp of vinegar)
• ½ tsp salt
• 1 ½ Tbsp. white vinegar
• 1/8 tsp pepper
• 2 ½ Tbsp. Lemon juice

Directions

• Mix low-fat milk, mayonnaise, sugar, buttermilk, salt and lemon juice and beat till smooth. Add in the cabbage and carrots. Mix well. Cover tightly and chill for at least 2 hours. before serving.

Though we’re just kicking off spring/summer, I found this great site for a Labor Day meal on the grill you might enjoy.

Got some die-hard burger eaters in your world? Go ahead and throw on some burgers but select a good quality meat and offer many condiments (fresh tomatoes, lettuce, onion, mushrooms, avocados, sprouts, spinach, low fat mozzarella, etc.) and serve on whole grain buns with a side of healthy baked beans and a salad and/or some grilled vegetables.

Looking for a yummy grilled appetizer? Ohhh I found this recipe and can't wait to try it:

Grilled Zucchini Roll-Ups with Herbs and Cheese (from Health magazine)
Ingredients

• 3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices
• 1 tablespoon olive oil
• 1/8 teaspoon salt, plus more to taste
• 1/16 teaspoon of freshly ground black pepper, plus more to taste
• 1-1/2 ounces fresh goat cheese
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon fresh lemon juice
• 2 ounces bagged baby spinach (2 cups lightly packed)
• 1/3 cup basil leaves

Preparation

• Preheat grill or grill pan to medium.
• Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.
• In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork.
• Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. Repeat with remaining zucchini slices. You can make these up to a day in advance; store in an airtight container in the refrigerator.

And lest we forget ... there’s always seafood ... salmon, a sturdy white fish, like Mahi-Mahi, or shrimp on a skewer! So, go ahead ... step outside the backyard BBQ box and ...

Bon Appetit!