Everyone loves summertime barbecues and these get-togethers aren’t complete without the traditional fare, like burgers, hot dogs and side salads, as far as the eye can see.
Illinois-style barbecues can be as culturally different as the cities and neighborhoods in which they take place. Regional favorites - like rib tips, hot links, smoked meats, fried chicken - along with beverages and desserts mean we have a whole lot of finger-licking good times to share! But with so many amazing seasonal favorites to sample and savor, portions can sometimes get out of control and calories can add up. But, if you know the ABCs of BBQs this doesn’t have to be the case!
Here are some of my tips for enjoying barbecues all summer long by keeping portions in check and practicing moderation:
Find out what's happening in Oak Park-River Forestfor free with the latest updates from Patch.
· Advance Prep: Have a game plan ahead of time and have fun. Make sure lean meats, creative salads, in-season fruits and veggies and flavorful marinades are all part of the plan. One of my all-time favorites is skinless chicken breast. Dress the chicken in my homemade “Savory Summer” marinade (recipe below) for a delicious dish. Also, try having a spinach-based salad. Top spinach, which is loaded with vitamins K and C and iron, with raw or cooked bell peppers (which are full of vitamin C) or seasonal berries (which are high in antioxidants and vitamin C).
· Be Portion Smart: Not the first thing that comes to mind when going to a barbeque but maybe it should be! Encourage guests to enjoy everything on the menu in moderation by offering salad-sized plates, portion-friendly utensils and single serving cups. Make sure you also have a variety of beverage choices including water, teas and soda. You don’t have to sacrifice taste with portion-controlled versions of your favorite beverages, and that’s why I love Coca-Cola mini cans – it’s a perfect portion and only has 90-calories.
Find out what's happening in Oak Park-River Forestfor free with the latest updates from Patch.
· Cardio to Tunes: In between the food and drinks comes all that great activity. Keep a playlist going with your favorite jams to energize your guests. Download my favorite summer playlists and keep everyone moving. Try having a bean bag toss, have some water balloons on reserve or play an impromptu volleyball game – there are tons of crowd-pleasing activities that you can do in your own backyard or anywhere!
To maintain a balance between all of the great food and exercise remember to remain hydrated. Keep the fluids flowing with zero calorie choices like sparkling and flavored waters such as vitaminwater zero. They’re perfect refreshers to have on hand.
Now that you know the ABCs of BBQs, having a balanced summer should be as easy as 1-2-3!
Norma Rixter’s Savory Summer Marinade:
In a small bowl mix the following ingredients:
· ¼ cup of apple cider vinegar
· 3 tablespoons of whole grain mustard
· ½ tablespoon minced garlic
· 2 limes juiced
· ½ teaspoon salt
· 6 tablespoons of Olive oil
· 1 tablespoon of crushed black pepper
Stir the ingredients together and pour over the chicken breast in a shallow baking pan making sure they are all evenly coated. Cover and let them marinate for 2-3 hours. Place on a hot grill for about 10 minutes each side…serve and enjoy!
Norma Rixter is a Certified Nutritionist based in Oak Park, IL and is a consultant to The Coca-Cola Company and provides practical nutrition information on behalf of the Company. Rixter is also owner of Norma’s Great Health consulting. All opinions expressed are her own.
ٿS
