Health Connect Series: Who Says Cookouts Can't Be Healthy?

Cookouts are a summer staple. From brats and burgers to salads galore there’s barely room at the end for dessert. The summer cookout might be the highlight of your week, or the biggest stressor if you’re trying to eat healthy or have a weight loss goal. Whether you’re the host or a guest, mindset and small changes can have a big impact when striving for a stress-less summer.

Prioritizing your health while enjoying the food may seem impossible, but it can be done. Start by getting enough protein, consume as much color from fruits and vegetables as you can, and stick to one dessert. Enjoy these simple swaps and time-friendly recipes to keep the cookout tasty and healthy and offer to bring a nutrient-packed dish to ensure your plate has one nutritious option.

Healthy options for your grilled meats. The main event at a cookout most often takes place at the grill. Marinades make flavorful grilling easy, but storebought marinades are loaded with sugar, sodium, and corn syrup. Do yourself and your meat a favor. Try complimenting it with this homemade marinade.

• 1 Tbsp Worcestershire sauce
• ½ cup ketchup
• 2 Tbsp butter
• 1 tsp salt
• 1 medium onion, chopped
• 1 Tbsp sugar
• 1 Tbsp vinegar

Bring the mixture to a boil then reduce heat to a simmer, stirring occasionally until well blended. Cool to room temperature and pour over meat in a container or sealable plastic bag. Seal and refrigerate 1 to 2 hours before grilling.

Pesto sounds complicated and scary but couldn’t be farther from either. All you need is a small food processor and 5 ingredients. Top your grilled chicken breasts with the finished product and you will look like a superstar!

• 3 cups fresh basil leaves
• 2 garlic gloves
• ¼ cup raw pine nuts or walnuts
• ¾ cup extra virgin olive oil
• ½ cup grated Parmesan cheese
• ¼ tsp salt
• ¼ tsp freshly ground black pepper

In the food processor, combine the basil, garlic, and nuts. With the machine running, slowly drizzle in the olive oil until combined. Add the cheese, salt, and pepper, and mix well. Use at once or store in an airtight container in the refrigerator for up to 3 days.

Master your own mayo. Mayonnaise or mayo is a summer staple. Whether it’s in a pasta or potato salad, deviled eggs, or added to a sub sandwich, mayo is always at summer gatherings. Storebought mayo contains sugar, preservatives, and unhealthy oils. Making your own allows you to choose what type of oil you use, and you get to completely skip the sugar and preservatives. Best of all, it takes 5 ingredients and 5 minutes to make.

• 2 large eggs at room temperature
• ½ tsp sea salt
• 1 tsp dry mustard
• 2 ½ cups olive oil or avocado oil (DO NOT use extra virgin olive oil)
• 4 Tbsp fresh lemon juice

Combine all ingredients using a blender or immersion blender. Blend until you reach a desired consistency. Transfer into an airtight glass container. Refrigerate at once.

Pasta, chicken, and fruit salads, oh my! Salads, albeit a loose term ranging from potato salad to spinach salad, can be a terrific way to pack colorful veggies and loads of flavor in any picnic. The dressing is often what makes the salad. Like mayo, storebought dressings can be loaded with sugar, low quality oils, and other unnecessary ingredients. Making your own dressing at home, like honey mustard, lemon vinaigrette, or creamy ranch, can be easy, healthy, and delicious! Try this Italian dressing.

• ^2/₃ cup olive oil
• 2 Tbsp white wine vinegar
• 2 Tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey
• ¼ cup grated parmesan cheese
• 2 tsp minced garlic
• 2 tsp dried parsley
• 1 tsp dried basil
• ½ tsp dried oregano
• ½ tsp red pepper flakes, optional
• Salt and pepper to taste

Whisk all ingredients together until well combined. Store in the refrigerator for up to 1 week.

Time for some trickery. Substitute plain Greek yogurt for sour cream. No one will notice the difference!

Veggie Dip

• 1 cup non-fat plain Greek yogurt
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp dried dill
• ¼ tsp salt
• ^1/₈ tsp black pepper
• ½ tsp dried parsley
• ½ tsp dried basil

Combine all ingredients in a bowl, mix well, and refrigerate until ready to use.

Last but not least, dessert. You don’t need to be a kid to enjoy the sight and sound of squirting a mound of whipped topping from a can onto a pile of pancakes, a slice of strawberry pie, or directly into the mouth of a child or adult. But the flavor of homemade whipped topping can’t be beat and truly shows a special kind of love for your guests.

• 1-pint heavy cream
• ¼ cup sugar
• 1 tsp vanilla extract
• Pinch of sea salt

In a large, chilled bowl, mix the cream, sugar, vanilla, and salt. Beat with an electric mixer on high speed until fluffy and the cream holds soft peaks when you lift the beater. Use at once or store in a covered container in the refrigerator for up to 30 minutes.

Manage your mindset. While eating heathy is important for overall health, so is reducing stress. Connecting with friends or family is incredible for your social health, leaving you feeling fulfilled and loved. As the Stress-Less Summer Health Connect series wraps up, remember that mindset and small changes are key to stressing less all year long.

Heidi Kutz                                                                   Lila Tully

Education Specialist, ViaroHealth                         Health Education Specialist, ViaroHealth

For questions or comments, contact wellness@viarohealth.com