Healthy Grilling Recipes Ideas

Gather ’round the grill without guilt by swapping traditional barbecue fare with healthier options.

The classic barbecue menu doesn’t much help your joints – or your waistline. Between high-fat staples like creamy potato salad and greasy burgers, and inflammation-spiking processed foods like white buns and ice cream, you have a recipe for an arthritis diet disaster.

The good news: The grill is a great place to fire up healthy, tasty and joint-smart alternatives. With these simple, healthy swaps, you can transform your barbeque into a hub of health.

Instead of fatty chips and dips, try …

• Grilled whole-grain bread, accompanied by a tomato-based bruschetta, white bean puree, hummus and other spreads.
• Grilled summer vegetable skewers like zucchini, yellow squash, Vidalia onion and peppers.

Instead of greasy burgers, brats and hot dogs, try …

• Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen.
• Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.

Instead of ketchup (which packs 2 teaspoon of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try …

• Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients.
• Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties.

Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try …

• Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients.
• Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty summer Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.

Instead of ice cream, cookies or cake, try …

• Frozen bananas dipped in 70 percent chocolate and rolled in coconut flakes. Dark chocolate is loaded with powerful disease-fighting compounds called flavanols, which help protect your cells against damage. Plus, chocolate is rich in magnesium, a critical nutrient for bone and joint health.