Summer Is Here - Let's BBQ!
Nutrition Blog

Summer Is Here - Let's BBQ!

Summer is here! And for many of us, the grill has been getting lots of attention. Summer BBQ time! Summer grilling can work FOR US or AGAINST US, in terms of health! Here are some ideas and a recipe to move forward in the FOR US direction.

Menu Ideas:

  • Kabobs (Chicken, Lean Beef, Tofu, Shrimp)
  • Summer Berry Salad
  • Grilled Corn on the Cob
  • Caesar Salad
  • Simple Grilled Veggies
  • Watermelon-Feta-Mint Salad
  • Bruschetta
  • Potato Salad (prepared with greek yogurt)
  • Hummus
  • Grilled Pork Tenderloin
  • Grilled Chicken or Shrimp Tacos
  • Cucumber and Tomato Salad

Grilled Turkey Burger

Burgers are a staple in the American backyard. But they don’t have to be a gut bomb. You can use ground turkey or ground beef. Most important is to look for the percentage lean/fat on the packaging label. Try to purchase turkey of beef with a lean percentage of AT LEAST 90% (10% fat), 93% (7% fat) is even better. 99/1 ratio can be too dry, but if you like it by all means use that.

Fresh herbs and seasonings such as rosemary and roasted garlic make burgers extra flavorful. Grated zucchini can be added to the lean ground beef to help keep the burgers moist and add a few vitamins.

Ingredients:

  • 1 clove garlic
  • 1 lb. lean ground turkey
  • 1 medium zucchini, coarsely grated
  • 3 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
  • ¼ tsp. sea salt
  • ½ tsp. cracked black pepper
  • 4 whole-grain hamburger buns
  • 4 slices medium tomato
  • 4 lettuce leaves
  • 4 red onion slices

Directions:

  1. Preheat oven to 400° F.

  2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.

  3. Preheat grill to medium-high.

  4. When cool, peel away foil from garlic. Squeeze garlic into a large bowl.

  5. Add turkey, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.

  6. Grill patties several minutes on each side, until desired doneness.

  7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.