July 4th, The Healthy Way

Happy 4th of July!!! Are you still planning that outdoor BBQ, yet not sure how to make it balanced enough to keep everybody happy, including your waist line? Here are some easy guidelines and a sample menu to make it a success for all.

1. Make a list! Many of us arrive at the supermarket without any “game plan”, and load our cart with anything and everything we can find. We end up with either too much food that goes to waste, or poor choices simply because they were better displayed. Plan your menu and ingredients before shopping, and avoid those traps!
2. Balance Your Menu. Unless this is an “eat as much beef as you can”, make sure your menu has choices for everyone. Fresh salad, cut fresh vegetables, dips \ spreads (think hummus, baba ganoush, egg salad), chicken \ fish \ pork \ beef, whole grain bread(s) and some fresh fruit will provide enough options for everyone.
3. Don’t Overdo it on Quantity! We all tend to be our mothers when it comes to “how much food to have”. That means a lot of leftovers for the days to come… Some leftovers are fine, but in order to avoid 2 weeks of BBQ leftovers, remember that 4 pieces of fresh veggies, 2 slices of bread, 1 oz of dip\spread, a 6-8oz portion of protein, 4 to 6 oz of sides should be enough for most guests. If you feed only hungry teenagers, make sure there is more food though!
4. Don’t cook all at once Despite all the planning, there are always situations where guests are late or fail to arrive. Pay attention to the flow of your event, and make sure you stage the food from the grill and kitchen. Pacing the food will also help your guests with portion control.
5. Have Backup Despite all the planning, the one security measure I like to take is to have a backup of one or two staple dishes I know most my guests will enjoy. Whether it is pesto accented chicken breast, hearty burgers, or more fresh vegetables, have something that you can prep in a hurry in case you run out of another dish. If you never use it – suddenly (and easily) you have prepared food for tomorrow!

Here is a simple BBQ menu that is always a great success and follows these basic guidelines:

1. Appetizers
• Hummus Homemade is best, and I always have extra…
• Baba ganoush with tahini and mint
• Cherry tomatoes, pine nuts and basil salad
• Crudites. Carrots, cucumber, bell peppers, cauliflower, scallions etc.
2. From the Grill
• Pesto chicken and green pepper skewers
• Lamb and beef burgers
• Honey glazed chicken thighs My go-to extra case food is missing
• Asian style salmon with ginger and sesame oil
3. On the Side
• Grilled sweetcorn ears with butter and fresh oregano
• Roasted asparagus with shaved almonds
• summer vegetable couscous salad
• Green salad with herbs, nuts and berries in classic vinaigrette
4. Dessert
• malabi: mediterranean pudding with pistachios and rose syrup
• watermelon balls with feta cheese and balsamic vinegar
• fresh strawberries and cherries

Remember you can always have less variety, and even with one option in each category you will have a great event. Happy 4th!!!