Try some­thing new for your sum­mer BBQ

Montreal Times - - News -

Genevieve Le­doux is a reg­is­tered di­eti­tian with Provigo Le Marché Kirk­land, she pro­vides ser­vices like oneon-one con­sul­ta­tions, as­sisted shop­ping, school tours and recipe ideas at her store lo­ca­tion. Sum­mer BBQs of­ten tempt us to eat too much and leave us feel­ing stuffed and lethar­gic. But with so many out­door ac­tiv­i­ties planned, it might be wise to try some­thing new at your BBQ that will help you feel good while you’re on the go.

On the grill: Meat usu­ally takes the spot­light at sum­mer BBQs but why not let some de­li­cious, lo­cally-grown grilled vegeta­bles and fruits take the stage? Sturdy pro­duce can be pre­pared and placed right on the rack, while softer or smaller cuts can be done in a grill pan or bas­ket. Try ev­ery­thing from zuc­chini, pep­pers, and por­to­bello mush­rooms, to peaches, pineap­ple, pears and water­melon! Add a brush of olive oil and sea­son­ings to veg­gies, and a sprin­kle of brown sugar and cin­na­mon to fruit. Grilled fruits and vegeta­bles go great with lean pro­tein sources like chicken or fish or in quinoa sal­ads.

At the party: For­get the jarred salsa and canned fruit salad. Stick to tra­di­tional style salsa with fresh home grown toma­toes, red onion, red or orange bell pep­per, op­tional jalapeno for heat, lime juice, cilantro and just a touch of olive oil, salt and pep­per. Or if you're feel­ing ad­ven­tur­ous, try peach salsa by re­plac­ing the toma­toes with the sweet stone fruit and leav­ing out the bell pep­pers.

For last-minute in­vites: Skip pre-made potato or mac­a­roni salad smoth­ered in mayo and try a mixed berry salad in­stead. You can also ex­per­i­ment with one of my favourites, bal­samic water­melon salad! Chop a small water­melon, add diced red onion, mix olive oil with rich bal­samic vine­gar and a bit of ground black pep­per and driz­zle over the fruit, then top with feta and mint leaves. It’s super sim­ple to make in a pinch but filled with com­plex sum­mer flavours!

At the beach: Pack a cooler and bring along some favourite pro­duce to ac­com­pany your beach BBQ. Many vegeta­bles hold up well to travel, such as bell pep­pers, car­rots, and snap peas. Pair with an easy home­made dip like the one be­low which in­cludes fresh herbs like basil and pars­ley that you can grow year-round in your kitchen win­dow. For fruit, wash ahead of time and pack in con­tain­ers that will keep it from get­ting bruised and bumped. • 1 tub (500 g) plain 0% M.F. Greek yo­gurt

• 1/4 cup (50 mL) but­ter­milk

• 4 tsp (20 mL) finely chopped green onion

• 1 tbsp (15 mL) each finely chopped fresh basil, chives and pars­ley

• 1/2 tsp (2 mL) finely minced gar­lic

• 1/2 tsp (2 mL) salt

• 1/4 tsp (1 mL) freshly ground black pep­per

• 1/4 tsp (1 mL) Worces­ter­shire sauce 1. In bowl, stir to­gether yo­gurt, but­ter­milk, green onion, basil, chives, pars­ley, gar­lic, salt, pep­per and Worces­ter­shire. Cover and chill un­til ready to serve, up to 5 days. Makes about 2 cups (500 mL). 2. Serve with PC Blue Menu Naan or chopped vegeta­bles of choice. Per serv­ing: 20 calo­ries, fat 0 g, sodium 95 mg, fi­bre 1 g, pro­tein 3 g

Have a nu­tri­tion ques­tion? Want to book a free ap­point­ment or ed­u­ca­tional store tour for your­self, your com­mu­nity group or your busi­ness? Con­tact me by phone at 514-826-4280 or by email at: Genevieve.le­


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