Smart summer swaps
BY AMY SNIDER-WHITSON, PHEc


It's summertime, the season of the backyard barbecue, when family
and friends enjoy food and fun alfresco.

ealthy living during the summer months is easier than any other time of year. Fresh produce is plentiful and the opportunity to get outdoors and be active abounds. And, in the summer heat, our comfort food cravings give way to fresher, lighter fare. 

Summer weather brings a menu filled with classics from the grill. But hamburgers, juicy steaks and saucy ribs served aside creamy potato salad and crispy potato chips bring high-calorie counts and artery-clogging saturated fats. Rather than giving up your favourite foods, making some small changes can have a big impact in the long run.

Summer sippers 
No backyard barbecue is complete without delicious summer beverages. But be aware, just a few daiquiris, piña coladas or brews equal the caloric equivalent of a piece of cheesecake! Too many alcoholic beverages also promote dehydration, so be sure to enjoy them responsibly.
• Blend club soda with your favourite white wine to make a spritzer, or blend red wine with fruit juice to make a sangria style cocktail with less alcohol
• Drink tap, mineral or soda water between cocktails to keep hydrated (the eco-friendly SodaStream)
• Serve refreshing ‘mocktails’ instead of alcoholic beverages on hot days.

Garden fresh 
Summertime is the perfect opportunity to take advantage of all the wonderful fresh produce in local supermarkets and farmers markets. Here are some great ways to enjoy summer’s bounty.
• Escape the crudité rut by adding unusual vegetables like raw fennel, blanched asparagus, snow peas,
endive, jicama root or daikon radishes
• Become a fan of gazpacho (a cool tomato and cucumber-based soup) to take the edge off your hunger and provide a cool summer sipper
• Grill red and yellow beets and serve with mixed greens, crumbled goat or feta cheese and a light vinaigrette
• Layer fresh slices of tomato, slices of partly skimmed mozzarella cheese and fresh basil leaves, then drizzle with balsamic vinegar for a delicious salad
• Slice cucumbers and toss with plain yogourt, fresh dill or mint and a sprinkle of pepper and salt for a cool, creamy salad.
For the meat lovers 
Everyone loves a classic beefy burger. Beef is a source of iron, zinc, B Vitamins and other essential nutrients. The key is to ensure that what accompanies your burger maximizes the nutrient content of your meal. Here’s ways to add nutritional value and control calories:

• Swap out the white flour roll for a whole-wheat bun to add fibre
• Brush vegetables such as onions and sweet peppers with a low calorie vinaigrette; grill alongside the burgers; use as toppings instead of high-fat spreads and cheeses
• Serve burgers with fresh cut veggies instead of the usual potato chips or fries
• Change up the burger itself. Try alternatives such as lean chicken burgers, or grill portobello mushrooms as a vegetarian option on occasion.

Cube steak and skewer alternating with vegetables;
it’ll go further this way.

Who doesn’t love a juicy thick-cut grilled T-bone? The challenge with steak is portion control. It isn’t uncommon to slap 8 to 12 ounces of beef on the grill when the same portion used in a stir-fry serves four! For better ways to have your steak and eat it too, try these serving suggestions:

• Kebab it! Cube steak and skewer alternating with vegetables; it’ll go further this way and you’ll reap the nutritional benefit of the vegetables too
• Extend that 12 ounce steak to feed twice as many; thinly slice and serve over a salad of mixed greens and vegetables. Be sure to use low-fat dressing
• Choose leaner cuts of beef such as sirloin tip or top sirloin. Marinating in a vinaigrette, citrus juice or wine can tenderize meat to add flavour without fat. And remember, the perfect portion is the same size as a deck of cards.  

Barbecued ribs are one of summer’s fattiest foods. For a more nutritious option, become acquainted with pork’s leanest cut: tenderloin. Prepare it like you would ribs – but without the pre-boiling and the bones – brush with your favourite rib sauce or glaze and serve sliced hot off the grill. Pairing with herbed corn-on-the-cob instead of a traditional loaded baked potato is great for the calorie count, plus you’re already eating with your fingers!

 ...with a cherry on top!
Ice cream and frozen treats are a popular way to finish a picnic or backyard patio meal. But, toppings like whipped cream, chocolate sprinkles, butterscotch sauce or chopped nuts jack up unwanted calories.
• Serving ice cream with lots of fresh fruit, mixed berries or even sprigs of mint add antioxidants and fibre to your desserts
• Spoon yogourt and fruit into moulds and freeze overnight to make homemade popsicles
• For a cool and refreshing option, try making a real fruit granita by using a spoon to shave frozen fruit juice into cups.

There really are no ‘bad’ foods and they all can fit into a balanced diet. The key is moderation and variety. A juicy burger or fall-off-the-bone ribs once in a while is an acceptable indulgence if your diet is regularly full of healthy choices. Cheers to the backyard barbecue and the good food we can all enjoy this summer!  H&L

Amy Snider-Whitson, Professional Home Economist and President of The Test Kitchen; recipe developer, culinary
nutrition consultant and trends research specialist for over 10 years. Thetk.ca