One of the best parts of summertime is gathering outside with friends and family on warm, dewy days to to experience the essence of summer:  delicious food and good conversation.  In our last blog post, we looked at summer drinks that bring a healthy high to your entertaining; this time around, we’ll look at how to rig your snack and cookout items so that you stay on track, health-wise.

Cookout treats the healthy way

We all know that cookouts are a staple of summertime, but for those of us who are trying to eat healthily, the food options at cookouts don’t always fit our nutrition goals.  Those who aren’t eating processed or sugary foods might feel left out and resort to munching on what’s left on the veggie tray (if there’s one!) while everyone else fills up on hot dogs and hamburgers.

The truth is that you don’t have to end up stuck with just the veggie tray, and eating healthily during the summer months doesn’t have to be difficult. With a few minor adjustments, you can turn pretty much any dish into a delicious and healthy meal without skimping on flavor!

Here are a few summer cookout staples that are tasty yet healthy. Trust me, at your next summer event, you won’t be the only one enjoying these delightful dishes!

Veggie burgers

Whether you make them from scratch or buy them pre-made, veggie burgers give you that summer barbecue feel while providing you the option of avoiding red meat. Veggie burgers taste great on a whole grain bun or ground up and added to a lettuce wrap (if you’re gluten sensitive or intolerant).  Dress your burger with your usual toppings and low-sugar or low-fat versions of your favorite healthy condiments, and you won’t even notice the difference.

Cauliflower mashed potatoes

We all love mashed potatoes, but many people don’t like the calorie load or nutrient profile of potatoes. Mashed cauliflower gives you the texture of this summertime favorite–and with far fewer calories. Just add some garlic, sea salt, and olive oil for a delicious flavor that mimics the real deal.

Sweet potato fries

Here’s your new favorite carb and the perfect companion for your veggie burger!  Skip regular french fries and lean towards this healthier option: baked sweet potato fries!  They provide you with far more nutrients than regular fries and, since you’re baking them, fewer calories!  If you prefer them with more of an edge, toss your sweet potato fries on the grill for a crispy finish.

Shish kabobs

Shish kabobs taste great all year round, but they really shine during the summer.  Combine zucchini, squash, red onion, and mushrooms for a deliciously healthy and easy to hold meal.  If you want animal protein on your shish kabobs, put some chunks of organic chicken or wild-caught shrimp in between your veggie layers.  Drizzle on some healthy home-made barbecue sauce or marinade (Bragg’s Organic Ginger and Sesame or Hawaiian are the bomb!), and you’ve got yourself a yummy and healthy meal.

But what about summer snacks?

Beyond being food-aware during cookouts, we want to stay at the top of our nutrition game when it comes to summer snacks.

Summer months are filled with outdoor activities that can leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what children (and adults!) look forward to as they dredge through the cold winter months.

And look at what summer provides: delicious fruits and veggies that we wait all year to enjoy, like cooling watermelon, juicy cantaloupe, and berries bursting with flavor!

Well, more time outside might mean less time in the kitchen, which is precisely why it’s wise to prepare a few simple, healthy snacks for you and your family while you’re out and about.  Here are a few of my favorites:

Fruit kabobs

Slide any of your favorite fruits on a kabob stick and you’ve got a guilt-free, sweet-but-not-sugary portable snack.  Consider delicious in-season fruit like blackberries, blueberries, bananas, cherries, strawberries, kiwi, and melons.

Apple donuts

No, it’s not really a donut (sorry; not sorry!) but it IS quite delicious!  Slice apples into rounds that resemble a donut, remove the core of the apple, and top with your favorite nut butter or hummus.  You can even make a sandwich out of this recipe by putting the nut butter between two slices of apple.

Cucumber rolls

Create long slices of cucumber, then roll toppings–tuna salad, cherry tomatoes, guacamole, or whatever your heart desires–inside.  These are fantastic bite-sized snacks for when hunger strikes.

Energy balls  

There are tons of energy ball recipes on the internet; most involve almond butter, raw cacao powder, granola, and dates.  Here’s my favorite one to make, and trust me, these energy balls don’t last long!  They’re the perfect snack to carry along while on the road or running errands.  A half-dozen energy bites can definitely tide you over from lunch to dinner with all of their sweet, chocolate-y goodness.

Celery, nut butter, and grapes  

Here’s an oldie but goodie–and a crowd pleaser: bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.

Preparation is crucial in maintaining a healthy eating routine, especially during summer months.  If you keep healthy food around (and eliminate junk food), you’ll be off to a good start as you make wise health-related decisions, whether for a cookout you plan to attend or host, or just to maintain a roster of healthy summer snacks.

What are some of your favorite healthy summer eats?