Healthy Barbecue Alternatives

A recent Yahoo article written by registered dietitian and nutritionist Joy Bauer gave some ideas as to how we can save more than 1,000 calories when making outdoor meals. Some of the suggestions included turkey or soy burgers, vegetable kabobs and things people usually eat when on a strict diet. While these were not the worst suggestions, many posters blasted the article as well as Bauer; one individual even called it "yuppie robot food". As someone who just learned how to barbecue last year, I am sometimes conscientious when it comes when it comes to calorie and fat intake and always looking to improve on my grilling game. In other words, the suggestions did not fall on entirely deaf ears but most people like to enjoy a summer barbecue without a great deal of thought. Here's a few of my ideas.

1. Sauce - An average 2 tablespoon serving of barbecue sauce has 300mg of sodium, 50 calories, 9mg of sugar and no fat. Most people use it while cooking to the meat from drying out and others dip it in to make sure every inch of meat is covered. If sodium is a concern, you may want to try making your own with unsalted tomato sauce. Making it at home also allows you to control the amount of sugar used (some manufacturers use both white and brown sugar along with molasses and honey) and season (sweet, Cajun, Memphis-style or just spicy) to your liking. If you don't want to make your own, what I do is create a "pool" on the side of my plate and dip meat just enough to taste.

2. Rubs and Marinades - These are good ways to ensure flavor without the guilt. Despite the new lines that arrive in markets often, the truth is you can also make this at home, which allows control those things you can't always taste such as sugar and salt. Mine usually consists of cayenne pepper, garlic salt, cumin and chili powder. Sometimes I might add a Cajun seasoning, ginger or just garlic powder and onion salt combined. The best marinades are done the night (or at least 4 hours) before cooking the meat.

3. Meat - Bauer suggests that turkey and fish be substituted for beef and pork versions of hamburgers, links and hot dogs. Personally, I like the turkey versions but the burgers are best when cooked on a stove because grilling makes it dry (like chicken, you can't eat these medium-rare because of possible salmonella poisoning if turkey is not done thoroughly). Although turkey dogs are already processed for immediate consumption, these also tend to dry out. Fish and shellfish require a lot of attention to ensure they are cooked but not dry or rubbery but if you don't mind keeping your favorite flavored oil nearby, it might be worth the effort! I've only met one vegetarian-style burger, I liked and besides having a somewhat dry consistency already, placing grill marks on it is unthinkable.

4. Vegetables - The author also suggests grilled veggie kabobs as an entree or at least part of an outdoor meal; or as a replacement for potato salad and chips. I love potato chips but regardless what manufacturers do to make them more "healthy", they are still potatoes cooked in oil and salt (and the ones that are baked have the higher sodium cotent). When I get a craving for chips, I cut a cucumber in small, round circles and sprinkle a little garlic seasoning. A colorful green salad goes with anything and Berenstien's or Paul Newman's salad dressing are the best when it comes to watching a waistline. Instead completely giving up potato salad you can try things such as adding chopped celery, shredded carrots; or using the egg whites and using one part mayonaisse and one part mustard or mustard recipie. Baked beans are also good as well as filling.

5. Dessert - Bauer suggests Italian ice instead of apple pie. Gelatin, frozen yogurt or sorbet are also good. I think the best method is to use your own judgement as there are some desserts that are not done justice with sugar and butter substitutes, non-dairy versions, low-carb and so on.

As some of us may only cook outdoors during the summer holidays, others may cook at least twice a month every month out of the year as long as its not raining (and even that doesn't stop some people I know) . The idea is to enjoy yourself and those around you but remember that it is not worth having clogged arteries or a trip to the hospital that could have been prevented.