The last unofficial grilling day of the summer is fast approaching, so perhaps you’re pondering ways to make your Labor Day BBQ a success. Nowadays, most gatherings have at least one vegetarian or vegan in the crowd. Like any good host or hostess, you want to make sure your guests are happy with the food.
If you’re thinking of throwing a vegetarian or flexitarian barbeque for the first time, you probably have a few questions. Because I’m sure it’s already crossed your mind, let’s tackle the protein options first. Grilling is not exclusive to meat — there are many meat-free options that can stand the heat. Fruit, vegetables, tofu and bean burgers all work. Eggplant and mushrooms grill up especially well and have a meat-like texture, full of flavor.
Tip: If you’re making bean burgers, consider using a binder such as eggs, cheese or a flax and water mix to hold them together. Refrigerate the patties to set before cooking. Skip these steps, and you may end up with more bean burger on the coals than on the plate.
Main Dishes
Grilled Eggplant & Two-Tomato Whole-Wheat Piadina — Regan Jones, RD, Founding Editor, HealthyAperture.com
Eggplant Pesto Pizzas — Holley Grainger, MS, RD
Black Eye Pea & Brown Rice Burgers — Karman Meyer, RD, LDN, The Nutrition Adventure Blog
Buffalo Chickpea Quinoa Burgers — Kara Lydon, RD, LDN, RYT, Blogger at The Foodie Dietitian
Easy Vegan Lentil Veggie Burgers — Anne Mauney, MPH, RD, blogger at fANNEtastic food
While you’re cooking up your vegetarian dishes, make some healthy snacks available. Chips and dip don’t have to rule the table. Welcome guests with small bowls of lightly salted almonds or peanuts or grape tomatoes with a pesto dipping sauce. Grill and chop peaches, plums or nectarines with sweet onions for a sweet and smoky salsa that’s perfect with tortilla chips or atop grilled flatbread.
Not everything has to hit the grill. Go beyond the grocery store vegetable tray, and impress your guests with flavorful salad recipes that use late-summer vegetables such as fresh tomatoes, corn, basil or summer squash. These stand well on their own, but toss in some cooked quinoa or farro for extra fiber and protein.
Finish up the menu with these additional BBQ-friendly recipes from healthy food bloggers:
Sides and Salads
Grilled Corn Four Ways — Rachael Hartley, RD, LD, CDE, Avocado A Day Nutrition, LLC
Grilled Artichokes — Sharon Palmer, The Plant Powered Dietitian
Grilled Corn, Tomato & Basil Salad — Jessica Fishman Levinson, MS, RDN, CDN, Nutritioulicious
Grilled Watermelon Salad — Deanna Segrave-Daly, RD, Food Blogger, TeaspoonofSpice.com
Grilled Fruit & Vegetable Kabobs — Jenna Braddock RDN, CSSD Blogger at JennaBraddock.com
Cake, ice cream and other sugary treats are common cookout desserts. It’s a party, so a little indulgence is expected. But capitalize on the sweetness of seasonal fruit. Simply grill and serve pineapple, plums or peaches or impress your guests with this Grilled Greek Yogurt Banana Split Trio by chef and registered dietitian Jackie Newgent.
Even if you’re not serving up complete vegetarian fare, it’s a good idea to offer some vegetarian options. It’s clear that plant-based diets are finally catching on — and for good reason. Research shows there are benefits to eating less meat. Vegetarians tend to weigh less, have a lower risk for heart disease and may even live longer. Living longer with a better quality of life? Sounds a like a good way to toast the end of summer!
More from U.S. News
8 Unusual Grilling Ideas, from Chickpeas to Grilled Lemonade
Quinoa 101: What It Is and How to Cook It
10 Diets That Help Prevent or Manage Diabetes
Vegan and Vegetarian Recipes for Your Labor Day Cookout originally appeared on usnews.com
