Summer is a time for family reunions, friendly gatherings and outdoor barbeques. But mayonnaise-laden potato salad, hamburgers and ice cream are not the healthiest options and too much might make your swimsuit feel less-than-flattering. Making some adjustments to your menu can save a lot of fat and calories and give you lots of added nutrition. Here are some ideas for a healthier barbeque menu.

Turkey Burgers

½ cup peanuts
2 tablespoons honey
¼ cup cilantro
1 teaspoon crushed red pepper
½ cup oats
1 egg
1 pound ground turkey

Combine peanuts, honey, cilantro, red pepper and oats in a blender or food processor to create a paste. Add the paste to the turkey and egg. Mix well, making sure the cilantro mixture is mixed throughout. Form into six burgers. Grill until the internal temperature is 170 degrees. These burgers taste great without a bun, but if you want to serve hamburger buns, use whole wheat for more nutrition.

Corn on the Cob

Sweet corn
Olive oil
Fresh ground pepper
Parmesan cheese

Keep the sweet corn on your menu, but instead of covering it with butter and salt, try this. Pour some olive oil in a small dish and top with some fresh ground pepper and a sprinkle of parmesan cheese. Brush the mixture on your sweet corn and enjoy.

Rice and Bean Salad

2 cups cooked brown rice
1 can or 2 cups of no-salt added black beans
1 red pepper, chopped
2 green onions, thinly sliced
¼ cup cilantro, chopped

Dressing
¼ cup plain greek yogurt
¼ cup lowfat or skim milk
¼ teaspoon onion powder
½ teaspoon dried parsley
½ teaspoon dried chives
½ teaspoon salt or salt substitute
Pepper to taste

Combine the dressing ingredients and mix well. If you have time, let the dressing sit in the refrigerator for a few hours or overnight so that the flavors can mix well. Combine the dressing with the remainder of the ingredients and mix well. Chill at least an hour before serving.

Grilled Vegetables

Cut up a mixture of summer vegetables such as zucchini, summer squash, peppers and onions. Cut up more than you think you will need because they will cook down considerably and any leftovers can be used later in the week on salads or sandwiches. Toss the vegetables with a drizzle of olive oil. Cook on a grill using a grill basket or kabob skewers until the vegetables are nicely roasted.

Grilled Peach Crisp

4-6 peaches
½ cup oats
1 tablespoon honey
1 tablespoon sliced almonds
Cinnamon

Combine the oats, honey, almonds and a dash of cinnamon. Toss until the honey covers the oats and almonds. Bake at 350 degrees for about ten minutes. While the oats are baking, cut the peaches in half and remove the pits. Grill the peaches cut-side down for about five minutes. Top each peach half with a sprinkle of the oat mixture. Serve warm.


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