Dietitian in the Kitchen Diane Henderiks has the dish on how to keep us in summer shape without scaring us from the tempting barbecue grill.
Diane Henderiks: Healthy eating can easily be fun, nutritious and delicious! All of the ingredients required to prepare healthy meals are easy to obtain and easy to work with. The key is to select items that are as close to their natural state as possible.
One of my favorite summer accompaniments to meals is SALSA. Think of salsa as a cold mixture of your favorite fresh fruits, veggies and herbs that create an awesome bed on which to rest savory grilled protein. Salsa is so versatile, and you can change the ingredients to your liking -- so if you don't like mango, use peaches; if cilantro is not your herb of choice, use basil. Just about every fruit and herb will make a great salsa!
Rubs are a great way to add flavor to foods and can be used on any protein: chicken, center-cut pork chops, lean red meat, tofu ... anything! Vinaigrette dressings easily double as a marinade and are quick and simple to use. DO NOT put protein on the grill without a marinade or rub; they are a MUST for grilling to infuse fantastic flavor.
Bring this tasty salsa recipe to your next family BBQ:
½ medium pineapple, peeled, cored, and diced (1½ cups)
1 firm, ripe mango, diced
1 small jicama bulb, peeled and diced
½ cup diced red onion
2 medium tomatoes, cored and diced
1 tablespoon olive oil
2 minced garlic cloves
½ cup chopped cilantro
2 tablespoons fresh lime juice
2 teaspoons jalapeno pepper, chopped (optional)
¼ teaspoon Kosher salt
Freshly ground black pepper, to taste
1) Combine all ingredients.
2) Let stand at room temperature for 15 minutes to meld flavors.
3) Add pepper to taste.
4) Chill until ready to serve.
Serves 4 to 6.