Fire up the 4th Without all of Calories!

Let’s face it. Grilling food has been around since man figured out how to start a fire. Since then, barbequing has evolved from cooking over charcoal briquettes to lighting up super-duper, gas grills that can cost more than a used car!

In today’s busy lifestyle, grills are used all year round, but backyards across America will be blazing like the fireworks on the 4th of July. No one says that barbeque favorites have to be high in fat. Smart swaps and portion control can keep calories in check. So, unfurl the checkered tablecloths and get ready to serve up an all-American, healthy cookout that’s bursting with red, white and blue!

Hot off the Grill:

Substituting ground turkey for beef makes for a healthier burger, but it may lack some flavor, since it is minus the gooey fat. Try adding a handful of low fat, shredded cheddar cheese to the raw turkey mix and make into patties. Not only does this lend flavor and juiciness to the burgers, but you also won’t have to worry about melting cheese oozing all over your grill.

If you can’t disappoint the beef lovers in the crowd, choose leaner cuts of beef, such as tenderloin, sirloin tip, or 95% ground beef. For added zest, mix a few tablespoons of barbecue sauce in with the uncooked, beef pattie, and watch the burgers sizzle on the grill. Black bean or Portobello mushroom burgers will be a big hit with the vegetarians in the group. And what’s a burger without all of the yummy toppings? Serve them up tomatoes, red onions, grilled peppers, avocado/guacamole, or tzatziki. Cranberry sauce and peach salsa make sweet accompaniments for the turkey burgers. And let’s not forget the mustard, pickles, and ketchup, of course!

Sides that Sizzle:

Corn on the cob is always a big hit at summer shindigs but there’s a lot of versatility with corn-off-the cob, as well. Adding diced mango and raisins to cooked, corn kernels adds a natural sweetness and cuts down on fats (aka butter). Gazpacho soup is low in calories, is easy to make, and is full of the anti-oxidant, lycopene. It’s the perfect soup to cool off with on a hot, steamy day. Grilling vegetables in foil is another way to keep it healthy at your cookout. Mix together a medley of cut-up broccoli, cauliflower, onions, mushrooms, zucchini and peppers. Drizzle some olive oil and sprinkle with salt and pepper. Crimp the foil and cook on the grill for about ten minutes.

Summer-Ades:

Serving refreshing beverages in Mason jars adds a hometown feel to summertime parties, while hydrating guests. It’s important to stay hydrated especially on a hot summer day. All non-alcoholic beverages hydrate, so grab your favorites throughout the day. Lemonade, iced tea, soda, and fruit punches are summer favorites. Coca-Cola has the classic looking 8 oz. glass contour bottle and is only 100 calories. It’s a great portion controlled option and adds a nostalgic touch to any 4th of July gathering.

Your guests may also enjoy a mocktail. Fun and fizzy, mocktails are alcohol free, extremely flavorful, and low in calories. Whether you’re entertaining or simply stocking up on beverages, look for low-and no-calorie options, such as low-calorie fruit and vegetable juices, club soda, carbonated and naturally fruit flavored water, such as fruitwater and diet soda. Don’t forget to garnish with fresh local produce and herbs.

Stars and Stripes Desserts:

Nothing says light, refreshing, and cool better than a fruit trifle for dessert. In a deep glass bowl or trifle bowl, alternate layers of vanilla yogurt, blueberries, strawberries, and top off with granola or red, white, and blue sprinkles. Or serve up some red, white, and blue by alternating strawberries, bananas, and blueberries on a wooden skewer, and place on a platter for your guests to grab and go. If you want super easy, then put out a bowl of cherries. George Washington would be proud!

Happy Celebrating, America!

Sophia Kamveris is a registered dietitian in private practice and consults for the food and beverage companies, including The Coca-Cola Company.