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Time for a healthy BBQ!

Posted on May 31 2012

Fourth of July is right around the corner and your barbeque is calling your name. There are many delicious recipes to try, but here are a few that are healthy and will make your summer barbeque a huge hit! Flank steak pinwheelsFlank steak pinwheels This gluten-free recipe includes Boursin cheese, spinach and sun-dried tomatoes, all tucked inside a piece of steak shaped like a wheel. Not only will you look like a master chef from the Food Network to your guests, this recipe keeps it healthy with only 226 calories per serving and low amounts of cholesterol, sodium and carbohydrates. One pound of meat makes four servings of these delicious, round steaks. Ingredients 2/3 cup sun-dried tomatoes, (not packed in oil) 2 cups boiling water 1 pound flank steak, trimmed of fat 1 clove garlic, minced 3 tablespoons light herbed cheese spread, such as Boursin 1 cup baby spinach 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper Preparation
  1. Preheat the grill to high
  2. Place the sun-dried tomatoes in a bowl and pour boiling water over them. Let them steep until softened, about 10 minutes. Drain and chop.
  3. Meanwhile, place steak between two large pieces of plastic wrap and pound each side thoroughly with the pointed side of a meat mallet until the steak is an even ¼ inch in thickness.
  4. Rub garlic all over one side of the steak. Spread cheese lengthwise in a 3-inch-wide strip down the middle of the steak. Top with the sun-dried tomatoes and spinach. Starting at one edge of a long side, roll the steak up tightly, tucking in the filling as you go.
  5. Carefully rub salt and pepper all over the outside of the steak roll. Turn the roll so the overlapping edge is on top. Push 8 skewers, evenly spaced, through the roll, close to the overlapping edge to hold the roll together. Slice the roll into eight equal portions, roughly 1- to 1 1/2-inches thick, with a skewer in each. Lay the slices on their sides and push the skewer through so it sticks out about 1-inch.
  6. Oil the grill rack and grill the pinwheels 3 to 4 minutes per side for medium-rare. Use a spatula when turning them to prevent too much filling from falling out. (Don't worry if the ends of the skewers burn. They will still hold the pinwheels together.) Remove the skewers; let the pinwheels rest for 5 minutes before serving.
Veggie kebabs Not only is this healthy kebab tasty, its perfect for vegans! The veggies covered in a light and fresh marinade make a great choice for a side dish, or even the main course. suggests "capping" each end with a slice of bell pepper or cherry tomatoes to make sure the rest of the ingredients do not slide off when turning or serving the kebabs. If you would like to add some protein to your kebabs, firm tofu is a great option as well as your favorite fish, chicken or steak - just make sure you pick the leanest cuts to keep it as healthy as possible. This marinade is meant for eight, one skewer, servings. Marinade ingredients healthy BBQ options, vegetarian BBQ, vegetarian memorial day2 tablespoons red wine vinegar 2 tablespoons lemon juice 3 tablespoons olive oil 1 tablespoon fresh basil, chopped 1 tablespoon fresh parsley, chopped 1 tablespoon Dijon mustard 2 clove garlic, minced salt & pepper to taste Vegetables 2 cups zucchini, sliced about 3/4-inch thick 2 cups mushrooms, halved 2 cups sweet onion, quartered and pulled into chunks two to three layers thick Preparation
  1. Mix together marinade ingredients.
  2. Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer
  3. Pour marinade over veggies and refrigerate for two to four hours.
  4. Remove veggies from marinade and thread onto eight skewers. Place skewers on BBQ and grill about 10 to 15 minutes until tender, brushing occasionally with leftover marinade.
Grilled shrimp skewers over white bean salad For those seafood lovers, a shrimp skewer can top off any meal, especially since it’s low in saturated fat. For your allergy-inhibited guests, this recipe is also gluten-free and incredibly heart healthy! Besides, we're all tired of the iceberg salads with croutons anyways. When purchasing shrimp, make sure to choose sustainably raised shrimp and to purchase by the count, not by the pound. Two dozen shrimp make six servings. Ingredients Healthy BBQ, heart-healthy memorial day1 teaspoon finely grated lemon zest 1/3 cup lemon juice 3 tablespoons extra-virgin olive oil 2 tablespoons packed fresh oregano, minced 2 tablespoons packed fresh sage, minced 2 tablespoons minced fresh chives 1 teaspoon freshly ground pepper 1/2 teaspoon salt 2 15-ounce cans cannellini beans, rinsed 12 cherry tomatoes, quartered 1 cup finely diced celery 24 raw shrimp (21 to 25 per pound), peeled and de-veined Preparation
  1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
  2. Preheat grill to medium-high.
  3. Thread shrimp onto 6 skewers.
  4. Oil the grill rack. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.
Country potato salad No BBQ is complete without a potato salad, and this low sodium recipe is a healthy choice to add to the menu. Plus, it's a great source of potassium, which is like health insurance for your body's immune system. Potassium keeps you energized and helps keep your brain and muscle function at optimal levels. Ingredients Healthy BBQ recipes, healthy memorial day, nutritious potato salad2 pounds small potatoes, preferably heirloom 1 cup chopped celery 2 ounces smoked ham, sliced into strips 1/4 cup chopped fresh parsley 2 tablespoons chopped fresh chives, or scallions 2 tablespoons chopped fresh mint, or dill 3/4 cup nonfat buttermilk 1 tablespoon lemon juice 1 tablespoon peanut or canola oil 1/2 teaspoon salt Freshly ground pepper, to taste 2 large hard-boiled eggs, peeled and coarsely chopped Preparation
  1. Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
  2. When the potatoes are cool enough to handle, taste a bit of potato skin—if it’s bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
  3. Add celery, ham, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.
Sugar-free ice cream in a bag Bring some fun to the party and have your family and friends shake their way to a homemade and sugar-free ice cream. Ingredients Healthy BBQ recipes, kid-friendly picnic recipes, memorial day 1 tablespoon Sucralose (or Splenda) 1/2 cup 2% milk (or another milk of your choice) 1/4 teaspoons vanilla extract Sandwich size zip-lock bag Quart size zip-lock bag 6 tablespoons rock salt Preparation
  1. Measure out and mix Sucralose, milk, and vanilla. Pour into a small zip-lock bag (sandwich size)
  2. Take a quart size zip-lock bag and fill about halfway with ice. Add rock salt
  3. Place small zip-lock bag into the bag with the ice and seal it closed.
  4. Squeeze the large bag with your hands for about 10 minutes or until the mixture in the small bag is firm
  5. Pour ice-cream into a small cup and enjoy!!
What are your favorite BBQ recipes?

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