5 Summer Classics with a Healthy Spin

It’s time to take tried and true summer classics and give them a healthy spin. We’re talking burgers, coleslaw, potato salad, pasta salad, and fries with a nutritious refresh. Break these out at your (socially distanced) Labor Day weekend BBQ to end summer with a bang. Enjoy!

Beef Burger vs. Chicken Burger:

When you think of a barbecue main course, you often think of a big juicy beef burger. While red meat does provide high amounts of iron and protein, it can also be high in saturated fat and cholesterol, and going overboard on fatty processed cuts can have harmful effects on your health. Try opting for a leaner protein, like a ground chicken patty, that is lower in calories and fat compared to red meats. Including a high-quality protein like chicken into your diet can aid in weight loss or weight maintenance and help build and preserve lean muscle mass.

With all those lean protein benefits why not give this Greek-Style Chicken Burger a try? Bursting with flavor and loaded with sundried tomatoes, feta, spinach, and onions, this recipe combines the mouthwatering Mediterranean flavors in one bite. Here are some benefits:

Good-for-you-ingredients: Sun-dried tomatoes contain antioxidants, vitamin C, and vitamin K as well as iron. Feta cheese is a comparably low calorie and low-fat cheese. And the strong flavor also means a little goes a long way. Spinach is a low-cal superfood that is packed with disease-fighting vitamins, minerals, and fiber. Onions are a good source of gut-loving fiber, antioxidants, and anti-inflammatory compounds.

Try this Greek Chicken Burger at your next cookout.

Save high-fat beef burgers for the occasional treat and make this mouthwatering Mediterranean-inspired burger instead. Bursting with flavor and loaded with good-for-you ingredients, it’s a more nutritious but just as delicious choice.  

No ground chicken at the grocery store? Ask them to grind up some chicken breast for you. Serve bunless, on a whole wheat bun, in a lettuce wrap, or over a bed of spinach.

INGREDIENTS:

1 pound ground chicken

1 cup spinach, rinsed and chopped

2 tablespoons sundried tomatoes, chopped

¼ cup feta cheese, crumbled

1 tablespoon red onion, chopped

1 garlic clove, minced

1 egg, whisked

1 teaspoon dried oregano

Salt and pepper to taste

For serving:

4 whole wheat buns

Sliced cucumber 

Sliced red onion 

Sun-dried tomatoes

Feta cheese

INSTRUCTIONS:

Combine ingredients in a large mixing bowl. Divide evenly and shape into four patties. 

Grill for four to 6 minutes per side, or until burgers are cooked through and no pink is remaining. Place the patties onto the buns and layer on cucumber, onion, and sun-dried tomato.

Makes 4 servings.

NUTRITION FACTS (PER SERVING): 

Calories 360 

Protein 30 g

Total fat 15 g

Saturated fat 5 g

Cholesterol 150 mg

Carbs 28 g

Fiber 1 g

Total sugars 5 g

Added sugars 0 g

Sodium 420 mg

Coleslaw (mayo-based) vs. Coleslaw (yogurt-based):

Coleslaw is a great grilling side dish and starts off so well with a base of wholesome vegetables like cabbage and carrots—many might even consider this a healthy side! But as soon as you add the dressing, it deviously becomes much less nutritious than you might think. A traditional slaw is made with a mayo-based dressing and is typically loaded with sugar and unhealthy fats: ¼ cup of mayonnaise averages 375 calories, 41 grams of fat, and 350 milligrams of sodium. 

So, should you write off coleslaw completely? No! Simply give it a healthy upgrade by swapping the mayo for Greek yogurt, boosting the nutrients but hanging onto the creamy deliciousness. By removing the mayo, you have a slaw packed with more vitamins and minerals, plus a punch of protein. 

Good-for-you ingredients: Cabbage comes from the same cruciferous family as kale and is high in soluble fiber and vitamin C. The walnuts are rich in antioxidants and omega 3’s. And the Greek yogurt serves up a valuable dose of protein, calcium, and probiotics!

Try the recipe: Creamy Greek Yogurt Coleslaw.

This healthy mayo-less coleslaw is bright, fresh, and still incredibly creamy. Added bonus: The dish comes together in less than 10 minutes. Pop it in the refrigerator for at least 30 minutes prior to serving to allow the flavors to meld.  

INGREDIENTS:

For the coleslaw:

1 green cabbage, cored and shredded

½ red cabbage, cored and shredded

1 cup shredded carrots

1 jalapeno, seeded and finely chopped

½ cup walnuts, chopped

For the dressing:

½ cup Greek yogurt, plain low-fat

1 tablespoon white vinegar

½ lemon, juiced

1 tablespoon honey

½ teaspoon salt

Dash pepper

INSTRUCTIONS:

Place slaw ingredients in a large mixing bowl and side aside. Mix dressing ingredients in a small bowl then add to the slaw, stirring well to combine all ingredients. 

Serve immediately for an extra crunchy slaw or make ahead and place in the refrigerator for up to 24 hours before serving. 

Makes four servings.

NUTRITION FACTS (PER SERVING):

Calories 180

Protein 7 g

Total fat 10 g

Saturated fat 1.5 g

Cholesterol 5 mg

Carbs 19 g

Fiber 4 g

Total sugars 12 g

Added sugars 4 g

Sodium 350 mg

French Fries or Potato Chips vs. Zucchini Fries

Potato chips and French fries are a common accompaniment to barbecues and get-togethers, but these beloved little spuds are typically packed with too much fat, calories, and sodium and provide little nutritional value. A single serving of potato chips or French fries enjoyed occasionally won’t stop you from reaching your health goals, but dig into these types of taters too often and it may lead to weight gain. 

On the other hand, zucchini is a versatile veggie that makes a perfect swap for deep-fried spuds. Zucchini is an excellent source of vitamins A and C, plus delivers more potassium than a banana, all for a mere 27 calories. So, when you’re craving a crunchy sidekick for your main dish, swap zucchinis for potatoes. These zucchini fries are lightly coated with whole-wheat panko breadcrumbs and parmesan cheese and baked to crispy perfection—can you think of a more fun way to eat your veggies?

Try the recipe: Zucchini Fries with Homemade Ranch Dip.

Satisfy your French fry craving with these light and crunchy baked zucchini fries. Pair them with homemade—so healthier!—ranch dip that’s so easy and convenient to make using only dried herbs and pantry staples.

INGREDIENTS: 

For the zucchini fries: 

3 small zucchinis, halved and sliced into fry sized bites

½ cup whole-wheat panko breadcrumbs

½ cup grated Parmesan cheese

½ teaspoon salt

Pepper to taste

1 egg, whisked

For the ranch dip: 

½ cup fat-free sour cream

¼ teaspoon dried dill

¼ teaspoon dried parsley

¼ teaspoon onion powder

¼ teaspoon garlic powder

Salt and pepper to taste

INSTRUCTIONS:

Preheat the oven to 350°F (180°C). Lightly grease a cooling rack then place onto a baking sheet, this will allow the zucchini fries to cook evenly. 

Cut zucchini into fry-like strips and set aside. Combine panko, parmesan, salt, and pepper in a mixing bowl and set aside. Place whisked egg in a separate small bowl, set aside. 

Dip zucchini fries into the egg, then lightly coat with the panko-Parmesan mix, and then place on the baking sheet. Repeat until all zucchini fries are coated. 

Cook for 40 to 45 minutes or until crispy. For added crunch, broil the zucchini fries for one to two minutes. Watch carefully not to burn!

While zucchini is baking, place the ranch dip ingredients into a small mixing bowl and stir to combine. Set aside and serve with the hot and crispy zucchini fries. 

Makes four servings.

NUTRITION FACTS (PER SERVING): 

Calories 140

Protein 8 g

Total fat 4.5 g

Saturated fat 2 g

Cholesterol 60 mg

Carbs 17 g

Fiber 1 g

Total sugars 2 g

Added sugars 0 g

Sodium 550 mg

Potato Salad vs. Cauliflower ‘Potato’ Salad

Potato salad is a classic carb- and fat-heavy barbecue side dish. You can make it lighter and healthier by doing a switcheroo with a few of the ingredients, like Greek yogurt for mayonnaise and cauliflower for potatoes. Wait, what? Cauliflower substituted for potatoes? Yes! Your family will be shocked and amazed to find out they are eating cauliflower and simultaneously getting a boost of fiber, antioxidants, and yumminess! 

Cauliflower works perfectly in this dish because it has a mild taste and a texture very similar to potatoes. What’s more, Greek yogurt stands in for mayonnaise and delivers a healthy dose of protein, probiotics, B12, and potassium.

This low-carb barbecue classic makes a great addition to any main course. Plus, it tastes so good, it just might permanently replace the traditional potato salad!

Try the recipe: Cauliflower ‘Potato’ Salad.

Cauliflower works perfectly in this dish because it has a mild taste and a texture very similar to potatoes. What’s more, Greek yogurt stands in for the mayo and delivers a healthy dose of protein, probiotics, B12, and potassium. The result? A lighter, lower-carb side dish the whole family will love.

To deepen the flavors of this recipe, allow the ingredients to meld by making this at least 2 hours ahead of time. Refrigerate until ready to serve.

INGREDIENTS:

1 large head cauliflower, cut into bite-size pieces

½ cup Greek yogurt, plain low-fat

2 hard boiled eggs, diced

2 tablespoon red onion, chopped

2 tablespoon yellow mustard

1 tablespoon pickle relish

1 celery stalk, chopped

Salt and pepper to taste

Top with paprika and fresh dill, if desired

INSTRUCTIONS: 

Bring a pot of water to boil over high heat. Add the chopped cauliflower, cover, and cook for five minutes. Remove from the heat, drain, and rinse with cool water to stop the cooking process. 

Once cooled, add the cauliflower and remaining ingredients to a large mixing bowl and stir to combine. 

Refrigerate for 30 minutes before serving. When you’re ready to serve, top with fresh dill and a sprinkle of paprika, if desired. 

Makes four.

NUTRITION FACTS (PER SERVING): 

Calories 120 

Protein 10 g

Total fat 4 g

Saturated fat 1.5 g

Cholesterol 95 mg

Carbs 14 g

Fiber 5 g

Total sugars 7 g

Added sugars 0 g

Sodium 230 mg

Pasta Salad vs. Spinach Salad

The word ‘salad’ can be very misleading as it inherently implies a healthy meal choice. However, that is not always the case! Take pasta salad for example—a barbecue’s common companion. Pasta salad largely consists of, well, pasta, meaning it’s traditionally carb-heavy. Soak it in mayo and it becomes calorie-heavy, too.

Let’s be honest, pasta salad is delicious and carbs are not the enemy, but when you’re reaching for two, three, or four servings at a time, it has the potential to result in an expanding waistline. Try pairing your single serving of pasta salad—that’s about one cup—with this fresh and light salad that’s bursting with berries, loaded with nutrient-rich spinach, and drizzled with a light dressing!

Using spinach as your base means your salad is an excellent source of vitamin K, vitamin A, vitamin C, and folate and it also provides fiber and iron. Strawberries and blueberries add a fresh sweetness and also deliver an extra boost of vitamin C and antioxidants.

The dressing is made with avocado oil which is rich in antioxidants and healthy fats. This dressing goes beautifully with any type of greens but pairing it with this berry spinach salad is simply a match made in heaven!

Try the recipe: Spinach & Berry Salad with Poppyseed Dressing. 

The perfect formula for building a balanced plate at a barbecue? Fill half your plate with light vegetables (aka Spinach and Berry Salad), one-quarter protein (aka Greek Chicken Burger patty), and one-quarter healthy carbs (a burger bun for your patty). 

Try pairing this delicious salad with grilled chicken and make it a meal! 

INGREDIENTS: 

8 cups baby spinach leaves

1 cup blueberries

1½ cups strawberries, halved or quartered

½ cup crumbled feta

½ red onion, thinly sliced

For the lemon poppyseed dressing:

¾ cup avocado oil

¼ cup apple cider vinegar

1 tablespoon agave

1 teaspoon ground mustard

1 teaspoon poppy seeds

1 lemon, juiced

½ teaspoon salt

INSTRUCTIONS: 

Combine the lemon poppy seed dressing ingredients, set aside, or refrigerate until ready to use. Place spinach in a large bowl and top with berries, feta, and onion. Drizzle half of the dressing over top and serve immediately. Store remaining dressing in the fridge.

Make four servings.

NUTRITION FACTS (PER SERVING): 

Calories 300

Protein 5 g

Total fat 26 g

Saturated fat 5 g

Cholesterol 15 mg

Carbs 16 g

Fiber 4 g

Total sugars 10 g

Added sugars 2 g

Sodium 370 mg

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