1. Have guests asking where’s the beef? This Fourth of July celebrate America’s birthday by ensuring all your guests have many more of their own! Skip the red meat (burgers, sausages and steaks) and replace it with lean protein such as skinless chicken or black bean burgers. Skip the saturated fat, without skimping on taste.
Spicy Black Bean Burger
• 1 15- to 16-ounce can black beans, rinsed, drained
• 1/3 cup chopped red onion
• 1/4 cup dry bread cumbs
• 2 tablespoons plus 1/2 cup bottled chunky salsa
• 1 teaspoon ground cumin
• 1/2 teaspoon hot pepper sauce (such as Tabasco)
Using fork, mash beans in medium bowl. Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin and hot pepper sauce. Season with salt and pepper. Using moistened hands, shape bean mixture into two 3- to 4-inch-diameter patties. Prepare barbecue (medium-high heat) or preheat broiler. Brush barbecue rack with oil. Grill burgers until heated through, about 3 minutes per side. Grill cut sides of buns until lightly toasted, about 1 minute. Transfer burgers to bottom halves of buns. Spoon 1/4 cup salsa over each. Cover with tops of buns.
Source: http://www.epicurious.com/
2. Flip the Chips.
Potato chips and tortilla chips seem to be a staple at every summertime barbeque. This year, skip the added fat and flip your chip. Choose a lighter version of your favorite chips, try popchips™ a new chip that is neither baked nor fried, but popped into existence, there are so many flavors to chose from that none of your guests will even miss the traditional potato chips.
http://www.popchips.com/
3. Raise the veggies!
Vegetables are a great source of fiber, vitamins and minerals. Not only are they healthul and delicious, but they are the perfect side to have at every barbeque because they fill you up without as many calories as other sides such as potato and cheesy macaroni salads. If you’re invited to a barbeque this weekend and can’t show up empty-handed try this cabbage slaw, it’s got lots of healthful fiber and a gorgeous color to boot! This delightfully light, summer salad is very satisfying due to the “creamy” dressing. The peanut butter does kick in some calories so don’t sit down and eat the whole bowl, share with friends.
Red Cabbage Slaw with Peanut Dressing
• 6 cups shredded red cabbage
• 1 cup shredded carrot
• 1/3 cup thinly sliced green onion
• 1 small clove garlic
• 1/4 cup cubed fresh ginger
• 2 teaspoons of sugar
• 1/3 cup smooth natural peanut butter
• 1 teaspoon apple cider vinegar
• 3-7 tablespoons of water
Shred cabbage with a knife, cutting it very thin. Shred carrots and slice green onions. Place all veggies in a big bowl. Peel and rinse garlic. Use a garlic press or finely chop garlic. Add to food processor. Wash and coarsely chop fresh ginger into chunks/cubes. Don’t peel it. Add to food processor. Food process until ginger is finely chopped. Add sugar, peanut butter, and vinegar to food processor. Process until mixed. Gradually add water to food processor until dressing is desired consistency (I use about 5 tablespoons of water). Food processing should whip the dressing into a creamy texture. Pour/scrape dressing onto salad. Toss. Serve immediately or put in fridge for later (it will stay crispy for at least three days). Makes about 7 cups. One cup of this red cabbage salad has 116 calories, 6 grams of fat, 1 gram of saturated fat, 0 cholesterol, and 4 grams of protein.
Source: http://chetroy.com/healthyvegan/?p=168
4. Provide your guests with refreshment, not a gut.
Summertime drinks, while tasty, can supply a huge chunk of your daily calorie intake. Considering that a 12 ounce margarita has over 560 calories and a 12 ounce pina colada has over 650 calories and more than 6 grams of saturated fat (a Big Mac has 10g of saturated fat), these drinks are more on par with decadent dessert than a drink with dinner or lunch. At this year’s barbeque be sure to provide your guests with plenty of nonalcoholic drink choices: seltzer water, 100% fruit juices and cold herbal teas. And if alcohol must be on the menu, provide lower calorie options like light beer and wine spritzers.
5. Get Fruity- Fruit is the perfect summer dessert…
If it’s available. It’s amazing how fast fruit salad gets gobbled up at a barbeque, but sadly it is often forgotten. Making a fruit salad is simple even if you’re pressed for time. Cut up a watermelon, pineapple and wash a bunch of grapes- this will be the base of your salad. Next, go to any salad bar with a fruit section. Here you will be able to put together a colorful salad with all the fruits that can be more time consuming to chop up like cherries and kiwifruit. Having this sweet treat will is a great alternative to ice cream and other high fat desserts that often show up at Fourth of July celebrations.
