Canada Day often marks the start of the social summer food season! Here are 5 tips to keep your picnics, BBQ’s and get-togethers healthy and tasty.
- Balance Heavier Food with Lighter Fare: If you’re a fan of BBQ’d meats such as sausage, beef burgers, ribs or marbled meats, consider pairing them with a large spinach salad or fresh grilled vegetables instead of starchier sides. If it’s a classic creamy potato salad or pasta salad you’re after, consider adding a leaner protein such as chicken or chickpeas and add lots of greens to round out the meal.
- Go with the Grill: Take advantage of some healthy grill-specific foods such as
- vegetable kebobs – skewer bell peppers, mushrooms, cherry tomatoes and onions together to make a rainbow of colours on each kebab. Marinate in olive oil, italian seasoning and a dash of salt and pepper before grilling
- foil-wrapped roasted root vegetables – dice sweet potatoes, beets, parsnips, carrots and/or baby potatoes and place over some tin foil. Drizzle with olive or avocado oil, garlic salt and ground pepper.
- grilled fruit – slice a peach in half, take out the pit and sprinkle with a little brown sugar & cinnamon. Place cut side down on a clean grill for a few minutes until light grill marks appear on the fruit. Serve with a sccop of vanilla ice cream, yogurt or mascarpone cheese drizzled with honey
- Prioritize Protein: Wild salmon or salmon burgers, chicken, turkey, bison, eggs, edamame, tofu and plant-based vegetable burgers all excellent options. Protein helps to keep you feeling full and satisfied throughout the day while provided key nutrients to optimize your health.
- Smart Snacks: Bring something healthy for everybody to enjoy! Pre-cut vegetables with hummus or tzaziki, whole grain tortilla or bean chips with guacamole and salsa, popcorn, nuts, energy balls and fresh seasonal fruit like berries are all fun additions.
- Timing is Everything: Keep hot foods hot, and cold foods cold. Outdoor events often involve a buffet of food. How long is it safe for food to sit out? The general rule of thumb is 2 hours before foods should be put back in the fridge, cooler or freezer. When in doubt, throw it out!
For more tips on healthy summer foods and meal ideas contact your local save-on-foods about a nutrition tour with a registered dietitian.
