The Fourth of July – also known as Independence Day – celebrates the United States’ independence from British rule in 1776. Americans continue to celebrate every year with festivities such as parades, fireworks, and barbeques!
Barbecues and cookouts are great opportunities to celebrate and have fun with family and friends as well as to enjoy delicious grilled foods. Here are a few healthy tips for your next barbecue!
Grill up lean proteins such as poultry, seafood, and plant-based options.
Swap out your traditional beef burgers – try turkey or bean-based burgers for a fresh alternative. Top with lettuce, tomato, onions.
Chicken is perfect for the grill – Marinate chicken breast or boneless, skinless chicken thighs in a combination of olive oil, freshly squeezed lime juice, lime zest, chili powder, ground cumin, salt and black pepper. Place directly on your hot grill and cook to an internal temperature of 165 degrees F.
Grilling fish is easy – choose your favorite filet of fish (try salmon or sea bass), place on a square of aluminum foil, season with salt, pepper, and additional herbs if you wish; drizzle with olive oil and freshly squeezed lemon juice. Fold up the edges of the foil, sealing the fish in a loose packet. Place the packet directly on the grill, cooking to an internal temperature of 145 degrees F.
Grilled fruits and veggies are fast and fun
Make veggie kabobs – using metal or pre-soaked wooden skewers, layer up your favorite vegetables in large chunks and sliced. Try whole button mushrooms, thickly cut zucchini and yellow squash, bell peppers, and red onions. Brush with oil and season with salt and pepper before taking to the grill. Cook until the veggies soften and start to brown on the edges.
You can grill fruit – peaches, plums, nectarines, watermelon, and pineapples all can cooked directly on the grill; make sure to keep in large pieces (such as a half a peach or large pineapple ring slices) so they do not fall between the grill grates. Fruit will char quickly, about 3 minutes on each side. Garnish with fresh mint before serving!
Easy grilled sides
Grill a salad – slice romaine lettuce hearts in half lengthwise, keeping the core intact; brush with olive oil. Grill the lettuce, cut side down, for only about 5 minutes until it becomes slightly charred with grill marks. You can serve the romaine hearts whole or chopped. Top with your choice of homemade or store-bought dressing.
Classic corn on the cob – shuck your fresh corn and add directly to the grill; brush with oil or butter and your favorite seasonings before enjoying. Corn is also great in a salad – after grilling, cut off kernels into a large bowl with a can of black beans (drained and rinsed), diced bell peppers, onions, avocado, tomatoes (or any combination that you have). Season with freshly squeezed lime juice, cumin, and chili powder.
We hope that these grilling and recipe ideas will inspire you to try new, grilled foods with your classic favorites this Independence Day!
Blog post written by, Jane Pilanski, MS, RDN President 2022-2023 of the New Jersey Academy of Nutrition & Dietetics
