Healthy Lifestyles With Amy Layne

DAMY Health’s Summer BBQ Survival Guide

One of the great things about summer is getting out the grill!  BBQ’s are often wonderful social events filled with family and friends.  BBQ’s have a bad wrap for leading to over indulging or poor food choices.  This does not need to be the case.  I can’t think of a better method of cooking or enjoying healthy delicious foods.  Whether you are having a BBQ or are invited to one make sure you provide healthy options to eliminate the excuse “there was nothing healthy to eat.”  Everyone loves a guest that arrives bearing appetizers.  Planning ahead always leads to success.  Here are some points to remember when attending your next BBQ:
  • Always have lean meat options (no processed sausages, hotdogs, etc.)
  • Watch your BBQ sauces – look for natural ingredients that are low in sugar
  • Bring a healthy fruit tray for dessert and snacking
  • Have my homemade hummus and roasted chickpeas out for snacking
  • Make fresh cut vegetables available
  • Have healthy dips including: guacamole and my healthy veggie dip
  • If you can’t live without a bun use one slice of Ezekiel bread
  • When having cocktails drink one glass of water before and after each drink
Listed below is a wonderful guilt free vegetable dip, an amazing Kale Salad, a yummy Chicken Kabob, and a ‘as healthy as it gets’ cocktail.
Healthy Veggie Dip
1 Cup Plain Fat-Free Greek Yogurt                      1 Pinch of Salt
1 Tbsp Chopped Fresh Mint                                    2 Tsp Chopped Fresh Dill
1 Tbsp Fresh Lemon Juice                                    2 Minced Garlic Cloves
½ Diced Sweet Onion
Combine all ingredients in a bowl and refrigerate for 1 hour before serving.
Kale Salad (one serving)
1 Cup Kale                                                            1/4 Cup Red Cabbage
1/4 Avocado                                                            1/4 Cup Shredded Carrots
6 Walnuts
Corn Salsa:
1/4 Cup Tomatoes
2 Tbsp Chopped Onion
2 Tbsp Corn
Fresh Lime/Cilantro/Sea Salt
Add grilled tempeh, chicken, fish or tofu and top with Quinoa.
Ginger Papaya
In a food processor or blender add:
1 Fresh Papaya                                                1/4 Cup White Rice Vinegar
2 Tbsp Agave Nectar                                                2 Tbsp Fresh Grated Ginger
Lemon Juice/Sea Salt

Grilled chicken and Pineapple Kabob

1 lb Boneless Skinless Chicken Breast
2 Cups Pineapple Chunks
1 Red Pepper                                                            1 Green Pepper
½ Cup Natural Low-Sugar BBQ Sauce
3 Tbsp Orange Juice
Cut the chicken into 1-1/2 inch pieces and thread alternatively with pineapple and peppers onto 8 long wooden skewers, using 2 skewers placed side-by-side for each kabob.  Mix the BBQ sauce and juice; brush evenly onto kabobs.  Grill 8 to 10 minutes or until chicken is done, turning and brushing occasionally with remaining sauce.
The Skinny Girl Margarita (one serving)
2 oz Clear Tequila
2 oz Lime Juice
Splash of Grand Marnier or Triple Sec
Sprinkle Stevia
Combine all ingredients over a glass of ice and garnish with a lime wedge and salt.
Shape your next BBQ into a healthy one!  Enjoy your day without guilt.  To wrap up here is a quick ‘what to avoid’ list:


As always I love hearing from you!  This is just a taste of the amount of information I have to make your summer BBQ a success.  For more recipes feel free to email me!
Amy Layne  CPT, CHN, Lifestyle Expert