Labor Day is a celebration of all that summer held for each of us, as well as a nod
to the workers of the United States! And an important part of that is enjoying summer’s bounty of fresh and delicious food, as well as the good ‘ol backyard barbeque!
Good nutrition is vital to good health, disease prevention, and essential for healthy growth and development of children and adolescents. So, here are some yummy, yet healthy choices for your barbeque this weekend. Start with fresh ingredients and stay clear of store-bought marinades. No matter the cut of meat/chicken/fish – the marinade will make it that much more flavorful.
Kebabs are a delicious and a great way to enjoy vegetables and balance your meat intake!
1. Teriyaki Chicken
A crowd pleaser! Can be served as a kabob recipe or with lean chicken
breasts. With kabobs – the mixture of peppers, onions and fresh pineapple are
winners! And they all absorb the marinade beautifully. Hot tip – be sure to
soak your wooden skewers in water for at least 15 minutes prior to putting on
1 cup orange juice
1 cup soy sauce
1 cup sugar
Sprinkle of garlic powder
Combine all ingredients, and marinate your chicken for approximately one hour. After marinating, grill your chicken until it's cooked through. Brown rice makes a simple, yet delicious side dish to accompany the grilled fruit and veg!
2. Balsamic-Rosemary Chicken
Unlike the teryaki chicken, this marinade needs hours to soak in. So, be
sure to plan ahead. The fresh rosemary adds a delicious taste of the Mediterranean though!
1 1/2 tsp fresh rosemary, chopped
2 cloves garlic, minced
3/4 tsp black pepper
1 tablespoon olive oil
1/4 cup balsamic vinegar
4 chicken breasts, or cut for skewers
Combine rosemary, garlic, pepper and salt in small bowl; mix well. Place chicken in large bowl; drizzle chicken with oil and rub with spice mixture. Cover and refrigerate several hours. Grill and enjoy with corn on the cob and a fresh green salad.
Not only are kebabs delicious, they are also a great way to eat vegetables and balance your meat consumption.
3. Island Salmon
Change up that healthy choice of poultry for healthy wild (fresh) salmon! Here is a delicious one to try:
2 tbsp fresh lemon juice
2 tbsp. brown sugar
1/4 cup of pineapple juice
4 tsp. chili powder
2 tsp. lemon rind
¾ tsp. cumin
½ tsp. cinnamon
Combine first three ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally. Grilling salmon takes just a few minutes – it’s the flip that is key to a successful presentation! Good luck!
Remember - Good nutrition is vital to good health, but regular physical activity improves your overall health, reduces your future risk to chronic disease and improves bone density, strength and balance.