Exploring the Snack Bar

Overeating is a common occurrence in summer because the season tempts us to fire up the grill at every opportunity and cook plenty of hot dogs, steaks and burgers; we prepare and offer plates of fudgy brownies, and ice cream for desert and mounds of potato salad when it is possible to have low fat cookouts and picnics while maintaining flavor.

Here are tips on how to achieve that without breaking a sweat and I'll start with low fat cookouts.

Burgers and Hot Dogs

How to make low fat burgers for your picnic

Top up your low-fat burgers with reduced-fat cheeses or a small amount of strong-flavored cheese. Have plenty of dark, leafy lettuce leaves, tomatoes, onions, avocado and salsa toppings available. For condiments, have light or fat-free mayo on hand, as well as mustard, ketchup, steak sauce, hot sauce, pickles and relish. Use whole-grain buns.

Use lean Meats or Fish

Marinated chicken breast, halibut, scallops or shrimp are delicious low-fat grilling fare. Salmon is another great option. While fattier than other fish, it has heart-healthy fats that can easily fit in with our low-fat eating plans. Just monitor portion sizes, and eat low-fat side dishes and condiments. If you're eating chicken, cook it with the skin on, but remove it before eating.

Opt for lean cuts of beef. Flank steak, fillet Mignon, top loin or round are good choices. Use marinades to add flavor and also to tenderize the meat. Lean cuts of pork and lamb are fine, too. For lean, read loin. Trim all visible fat before cooking.

As important as it is not to under cook your food, be careful not to char your meat either as this could cause the development of cancer-causing agents. This is another good reason to use marinades, as the marinade forms a barrier between the meat and the heat.

Kebabs

Not only are kebabs delicious, they are also a great way to eat vegetables and balance your meat consumption. You can eat your steak, but perhaps less of it when it's competing for space with some delicious chunks of vegetables. Thread pre-soaked wooden skewers with your choice of meat or firm fish, alternating with vegetables such as zucchini, cherry tomatoes, peppers, red onion and mushrooms.

Brush with a low fat marinade of your choice and grill away. Grill vegetables by themselves, either on skewers or in a basket. Brush with a little balsamic vinegar to enhance the flavor.

Marinades and Rubs

The key to succulent, flavorful meat is the marinade or rub. Use heart-healthy monounsaturated oils in your marinades or for brushing food. Olive oil and canola oil are excellent choices.

Make your own marinades where possible. This helps control the fat and sodium content. It needn't be complicated a basic blend of oil, lemon or lime juice and herbs is all you need as a base. For an Asian accent, use some reduced-sodium soy sauce, grated ginger and garlic. For a Southwestern flavor, use cumin, chilies, and cilantro. Honey with mustard is another simple yet flavorful option. If you've got ketchup, vinegar, Worcestershire sauce and molasses, make your own barbecue sauce, too. Give it some heat with some hot sauce.

About the Author:

Mathieu Courchesne in picnic, outdoor activities and family fun. If you'd like to know more about our products, please visit our insulated picnic backpacks and our wonderful traditional picnic baskets.

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