Unconventional BBQ Guide to Taste, Fitness, & Nutrition
July 7, 2013 // Nutrition
Who doesn’t enjoy a cold one, some grilled delights, and a lot of a sun? Barbecues and pool parties alike are a cherished American summer tradition that pack just as many calories as they do memories. It’s almost understood that weight gain and overeating will happen during these glorious grilling festivals, but with a few tips and some unique substitutes, you can have the best of both worlds: Taste & Health.
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When You’re Attending
You’re the guest. You can’t control the food selection, but you can control your intake and where it stores on your body. With the right mindset and these strategies below, you get to enjoy the taste of summer without worrying about the consequences of indulging.
Exercise Somewhere…Anywhere
During a holiday weekend while visiting Chicago, I found myself challenged by a desire to incorporate exercise coupled with a lack of motivation to spend time indoors at a gym. Instead, I journeyed to a neighboring elementary school and designed a 10 minute Push-Pull workout routine using the playground as my gym.
Every area has an elementary school and most have some sort of recreational playground or park. Find whatever you can to move around and challenge your body with resistance. I recommend getting the workout done before you head to the BBQ. A few minutes goes a long way, especially considering the damage you will endure during the feasting later on.
Sample Playground Workout via Greatist
Think Hydration
It’s summer. It’s hot. You will sweat. Sweating is a protective body mechanism where water is released in order to cool you off. When you sweat, you lose water. You need water to function properly and feel your best. Water is the most important substance needed in the human body, and the need for water is especially high during the summer sizzle.
Hydration is the key to health and drinking water is an easy task that anyone can manage. But, most people overlook the various ways you can add water into your system. Fruits and vegetables contain a good amount of water which is why eating these can aid in hydration. Next time you’re at a BBQ, try to munch on these water-packed foods:
- Watermelon
- Strawberries
- Blueberries
- Raspberries
- Grapes
- Melons
- Cucumbers
- Tomatoes
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When You’re Hosting
Your house, your grill, your food. This is a great chance to step outside of your comfort zone and try new recipes that will have your guests pleasantly surprised.
Grilled Sirloin Kebabs
WHY
Every barbecue revolves around some sort of grilled protein. Meat is the traditional expectation when grilling for guests, but that doesn’t mean a vegetarian cannot use this recipe; simple replace the sirloin with Tofu.
The skewer concept is great because it forces the guests to eat slower, take smaller bites, and sneaks in the fibrous veggies into their stomach. Plus, the taste is AMAZING!
WHAT YOU’LL NEED
- 6 oz Sirloin, 1-inch cubed
- 4 Cherry tomatoes
- 4 pieces Zucchini, cut to same size as sirloin
- 4 pieces Red onion, large diced
- Olive oil cooking spray
- Sea salt, to taste
- Pepper, to taste
WHAT YOU’LL DO
Carefully slide ingredients onto the skewer using lots of beef. (In sequence, this might look like: beef, cherry tomato-beef-zucchini-red onion-beef). Repeat until the beef is used up. Preheat a non-stick frying pan on medium heat, lightly coat with cooking spray and place the skewers into the pan. Saute until lightly browned on all sides, season to taste with salt and pepper, and pair with a side. Serves 1.
Recipe from Gourmet Nutrition Cookbook by Precision Nutrition
Grilled Brussels Sprouts
WHY
We all enjoy the crunchiness of french fries, but no one likes the weight gain that ensues the carb feast. The trick is finding the right nutritious food that can be grilled, retain its crunchiest, and pack a lot of flavor. My favorite grilled vegetable as an accompanied side dish is Brussels sprouts. Brussels sprouts are great substitute for the potatoes because they hold a lot of flavor and have a great crunchiness to their texture. Plus, brussels sprouts are a powerhouse vegetable that are linked to cancer-prevention. Good for your health and great for your BBQ!
WHAT YOU’LL NEED
- 1 pound Brussels sprouts, (as uniform in size as possible)*
- 2 tablespoons olive oil
- 1 tablespoon minced garlic
- 1 teaspoon dry mustard
- 1 teaspoon smoked paprika
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
WHAT YOU’LL DO
Heat a grill to medium.
Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them.
Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.
Recipe by Food Network’s Alton Brown
Other Ideas
Mix Fruit & Nuts
- Walnuts & Green Grapes
- Pistachios & Cherries
- Almonds & Apples
Try Homemade Dips
- Hummus
- Tabbouleh
- Avocado & Tomato
Create Your Condiments
- Lemon Vinaigrette
- Orange-Miso Vinaigrette
- Tuscan Seasoning
Check out these NYC Chef’s condiment recipes in New York Magazine
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These are just some of my go-to favorite strategies for BBQ’s.
I’d love to hear what you do. Leave a comment below!