Setting the Menu for a Healthy, Flavorful Cookout

Published on May 11, 2018


Setting the Menu for a Healthy, Flavorful Cookout

Grilling season provides lots of opportunities for a fun, healthy approach to meals with family and friends.

Catherine Fore, RD, LDN, a bariatric dietitian at Adventist HealthCare Shady Grove Medical Center, recommends building your healthy barbecue around fruits and vegetables that are high in fiber, low in calories and full of nutrients.

These substitutions for high-calorie, high-fat food can help you maintain a healthy weight and prevent health problems like diabetes and heart disease.

  • Nosh on carrots, celery and hummus for a perfect starter.
  • Grill some lean protein, such as skinless chicken breasts, turkey or veggie burgers, fish, or tofu.
  • Load your burger with avocado, sprouts, mushrooms or other veggies.
  • Hydrate with infused water. Try strawberry, lemon and mint
  • Enjoy seasonal fruit like watermelon or grilled fresh pineapple kabobs for dessert


Salad Ingredients

  • 1½  cups fresh watermelon, cut into ¾-inch cubes
  • ¾  cup orange sections
  • ¾  cup fresh jicama, peeled and cut into ¾-inch cubes
  • 2  Tbsp. fresh cilantro

Marinade Ingredients

  • 2  Tbsp. rice vinegar
  • 1½  Tbsp. canola oil
  • ¼  tsp. honey
  • ½  tsp. lime juice
  • ½  tsp. orange juice
  • ¼  tsp. orange zest
  • ¼  tsp. crushed red pepper flakes


In a bowl, combine the watermelon, orange, jicama and cilantro. Combine all marinade ingredients in a separate bowl. Mix well. Spoon marinade over salad ingredients. Toss to coat. Serves 6.

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