Jun 10, 2008 9:43 am US/Pacific
Cookout Season Recipes
'Tis the season for grilling, cookouts, picnics, and barbeques. Yes, you can be a part of this festive outdoor time and do it "well." If you want to be a part of the fun and avoid the excess fat, consider the following healthier meal choices. The following healthier meal choices are delicious and simple to make. They are certain to be a hit from confirmed carnivore to voracious vegetarian.
Kids love hot dogs and adults do too. Try a variety of meatless versions made from soy and spices. If you're thinking soy may be a stretch for you, consider the many chicken, turkey, salmon, and buffalo dogs. Watch for the missing ingredient - no nitrites! Try to find companies using organic, free-range meats. They are delicious and more earth and body-friendly. Grilling can offer a variety of healthy opportunities - fresh fish like salmon, halibut, trout, and prawns. If you like burgers and are looking for something lighter and healthier give buffalo or turkey a go. If you're even more adventurous, ostrich burgers are light and lean. Don't forget how wonderful grilling vegetables with a little olive oil and garlic can be. Grill lightly and add to any salad or on top of a burger. Also, try to grill over low to medium heat to avoid that burnt charcoal crisp effect. That burnt stuff on your grilled meat can actually be quite harmful to your health.
Cool desserts are a must. Our daughters loves the taste (my wife and I love the ease and health) of organic lemonade "Popsicles." You can buy "Popsicle" forms at just about any grocery store and you can get as creative as you want. Sometimes we'll even make protein smoothie Popsicles - a healthful treat.
We have so many local favorites to choose from, remember all the Farmers Markets around town with fresh vegetables, fruits, and herbs - all grown locally. Support your local farmers or grocery produce section at the same time supporting the health of you and your family.
Recipes
Avocado-Carrot Salad
4 lettuce leaves (red leaf or romaine)
4 carrots, cut into julienne strips or grated
1 medium avocado
½ cup sunflower seeds
Juice of 1 lemon
Dash of sea salt
Pinch of cayenne pepper (optional)
Hijike (soaked in water 6-8 hours)
Tahini sauce dressing
Mash avocado in small bowl, adding lemon, salt and cayenne.
Place lettuce leaves on plate or platter. Spoon ¼ avocado mixture onto lettuce leaves. Cut up Hijike into 1 inch strips and mix with carrots. Spread this on top of the avocado mixture, top with sunflower seeds and optional poppyseed-tahini dressing or dressing of choice
Poppyseed-tahini Dressing
1 cup vegetable or chicken broth
2 cloves garlic, minced
1 cup tahini (roasted or raw)
Juice from 1 lemon
¼ cup plain yogurt (optional)
2 tablespoons poppy seeds
2 tablespoons Bragg's Liquid Aminos or Wheat-free tamari
1 teaspoon flax seed oil
2 tablespoons maple syrup
½ - 1 teaspoon sea salt
Other spice options: pinch cayenne pepper, fresh basil or cilantro, cumin seeds.
Combine all ingredients in blender or whisk until smooth. Store refrigerated in a tightly covered jar.
Grilled Thai Chicken with Coconut Almond-butter sauce Marinade:
3 tablespoons water
2 tablespoons wheat-free tamari
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
1 1/2 pounds skinless, boneless chicken breast
1 red bell pepper, cut into 1 1/2 inch pieces
Sauce:
1/3 cup light coconut milk
3 tablespoons almond butter
1 tablespoon fresh lime juice
2 teaspoons maple sugar
1/4 cup chopped fresh cilantro
Cooking Spray
4 lime wedges
Combine first 7 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning bag occasionally. Remove chicken and bell pepper from bag; discard marinade.
To prepare sauce, combine coconut milk, almond butter, lime juice, and sugar in a blender, and process until smooth. Stir in cilantro. Set aside.
Prepare grill. Thread chicken and bell pepper onto each of 4 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray. Grill 8 minutes or until done, turning once. Remove from heat. Drizzle each serving with 1-tablespoon almond sauce. Serve with remaining almond butter sauce and lime wedges. Serves 4.
