FEATURE — One of the problems we face when tweaking our current diets to healthier ones is feeling like we are somehow missing out on treats and special items from the grocery store shelves. Summertime picnics and barbecues are often not quite enough without that pack of variety drinks, chips or other convenient options. Most people planning a party want to communicate to their guests that they cared enough to do a little extra. 

So how can we make those yummy summer meals healthy and still let people know we cared enough to make it special? The answers are usually in the secret sauce, the grill and the colors. It is often those little extras that make our summer fruits, vegetables and meals that much better. 

For example, to add some excitement to the veggie or fruit tray, arrange them in an eye-appealing way. For a younger crowd, that might be a rainbow or butterfly; Pinterest has some great ideas for this.

Dips and sauces made from low-fat dairy or healthy oils like olive and avocado oil are great places to start in finding a good recipe. Dips made from beans like garbanzos or black beans can be seasoned for a veggie tray. Plant-based cheese dips also can provide some new flavors that change things up. 

You could also try out some olive oil and vinegar blends. I have made my own mixes to go on a green salad. Redstone Olive Oil has infused olive oils and vinegars in some fun and tasty flavors. I was told their Neapolitan blend is a crowd favorite, and after tasting a sample, I was sold. I’m convinced my vegetable and fresh green salad intake will easily increase when I use this as my dressing. 

Rather than serving up a bag of seasoned chips – I am a sucker for my favorite flavors – a healthier alternative would be a multigrain chip dipped in guacamole. The chips are high in fiber, and the avocado provides healthy fats.

If you are serious about eating healthy, using guacamole instead of high-fat spreads can help to resolve a second issue: guacamole is great on hamburgers in place of cheese. Guacamole recipes can be packed with flavor and have that same smooth-mouth feel with less saturated fat. 

When it comes to grilling, focus on cooking healthy proteins and increasing the amount and variety of the vegetables you serve. For a generally improved health approach, follow the Mediterranean dietary guidelines for eating red meats sparingly. Marinated chicken is a healthy, lean protein as long as you remove the skin and visible fat. And chicken is so delicious right off the grill, too.

Another healthy choice might be salmon or fish served with a juicy lemon or with my favorite cilantro-lime vinaigrette (for the recipe, visit my blog at anneliesnewmanrdn.com). If you have a good fishing story to go with your meal, your dinner party will be all the better.

Many grocery stores and markets sell healthy and good-tasting veggie burgers. Top your burger with guacamole and serve it on a whole-wheat bun for a satisfying option.

Grilled vegetables and fruits will add color and flavor to your meal. If you don’t have time to spear them kabob-style, using a grilling basket to save time will allow you to enjoy a lovely mixture of grilled goodness. 

You can’t entertain without summer hydration options. When it comes to drinks, avoid anything with added sugars and high-fructose corn syrup. Drinking plain fruit juice is not advised either, as you can quickly increase your intake of calories. Instead, eat the whole fruit, which has added fiber and other nutrients that are lost when processing the fruit into juice. The best beverage choice is ice-cold water with sliced lemons and limes for flavor and color.

I have occasionally served veggie and fruit smoothies at my summertime gatherings. I prefer this over just plain juice because it has the added fiber and is typically made from the whole fresh fruit. Healthier smoothie recipes use water or coconut water for blending. As an added bonus, smoothies can be made into popsicles in advance if you have children to please. 

Lastly, pay close attention to food safety. Keeping cold food cold and hot food hot while entertaining outside can be tricky. If food that is meant to be served warm is left out too long, it should be discarded. Microbes like to grow in 40- to 140-degree temperatures: the danger zone. So make sure you cool and refrigerate your food within two hours. Plan ahead when picnicking to have coolers and ice ready, or plan to discard foods that aren’t kept properly cooled.

In the end, it’s the time you spend planning and preparing the event that can make those summertime gatherings a fun and enjoyable experience.

Written by ANNELIES NEWMAN, RDN, CD.

This article was originally published in the July/August 2023 issue of St. George Health and Wellness magazine.

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