One of the many benefits of living in the South Bay is the weather, allowing us to keep on grilling well after the summer is over. In addition to your usual BBQ favorites, try freshening things up with these plant-forward sides.

Incorporating more fruits and vegetables is a great way to enhance your BBQ, as they provide a plethora of fiber, vitamins and minerals, which in turn promote a healthy gut and boost your immune system. A more plant-forward diet can help lower the risk of Type II Diabetes, cardiovascular disease, and cancer.

Here are some recipes to consider.

Watermelon Feta Salad with Mint and a Balsamic Glaze

Total Servings: 6

Ingredients:

• 6 cups cubed seedless watermelon
• 1/2 cup crumbled feta cheese (I recommend sheep’s milk feta)
• 3 tablespoons balsamic glaze
• 2 tablespoons chopped fresh mint
• 1/2 teaspoon flaked sea salt
• 1/3 cup chopped pistachios

Instructions:

1. Cube the watermelon, roughly chop the pistachios, and chiffonade the fresh mint.
2. Place the cubed watermelon in a large serving bowl. Arrange crumbles of feta over the watermelon. Drizzle the watermelon and feta with the balsamic glaze. Sprinkle with chopped fresh mint and flaked sea salt.

Nutrition Facts:
127 calories, 16g carbohydrates, 4g protein, 337mg sodium, 6g total fat, 2g saturated fat

Recipe courtesy of The BakerMama

Pesto Stuffed Mushrooms

Total Servings: 12

Ingredients:

• 12 large button or bella mushrooms, 1 1/2 to 2 inches in diameter
• 1/3 cup prepared pesto
• 1/3 cup whole-wheat breadcrumbs, plus more for garnish

Instructions:

1. Preheat oven to 350 degrees F. Remove and discard mushroom stems.
2. Place mushrooms, stem-side up, on a foil-lined baking sheet. Set aside.
3. Combine pesto and breadcrumbs in a small bowl. Spoon a heaping teaspoon of the pesto mixture into each mushroom cap.
4. Bake the filled caps until heated through and lightly browned, 18 to 22 minutes. Sprinkle with breadcrumbs, if desired.

Nutrition Facts:
45 calories, 3g carbohydrates, 2g protein, 56mg sodium, 3g total fat, 1g saturated fat

Recipe courtesy of Eating Well.

Protein Packed Potato Salad

Total Servings: 8-10

Ingredients:

• 12 hard-boiled eggs, roughly chopped
• 12 small red potatoes
• 1/2 cup packed cilantro
• 1/2 cup green onions, chopped
• 3-4 tbsp spicy brown mustard
• 3 medium dill pickles, finely chopped
• 1 tsp paprika
• 1/8 tsp sea salt
• 2 tsp ground black pepper
• 2 tbsp apple cider vinegar
• 1/3 cup extra virgin olive oil or avocado oil

Instructions:

1. Wash, then chop potatoes into bite-sized pieces. Add to a large pot with enough water to cover the potatoes. Boil until slightly tender, on high heat, for about 15-20 minutes. Drain potatoes.
2. In another large pot, boil eggs until they are hard-boiled. Once cooked, cool them down with ice water until cool to the touch and peel them.
3. Chop the hard-boiled eggs into small cubes/pieces, then add to a large mixing bowl with potatoes and the remaining ingredients. Stir thoroughly.
4. Refrigerate the salad for at least 2 hours before serving for best results. Top with fresh cilantro, green onion, and red chili flakes. Enjoy!

Nutrition Facts:
200 calories, 7g carbohydrates, 8g protein, 205mg sodium, 13g total fat, 3g saturated fat

Recipe courtesy of Rachael’s Good Eats

Grilled Vegetable and Mushroom Kebabs

Total Servings: 4

Ingredients:

• 2 small or 1 large zucchini, sliced into 1/2 inch thick pieces
• 1 large red bell pepper, cut into 1 - 1 1/2 inch pieces
• 1 small or 1/2 of a large yellow, orange, or green bell pepper, cut into 1 - 1 1/2 inch pieces
• 1/2 of a large red onion, cut into 1 - 1 1/2 inch pieces
• 8 oz mushrooms, large ones cut in half
• 1/2 - 3/4 of a pint of cherry tomatoes
• 1 garlic clove, minced
• 1 teaspoon dry herb mixture
• 2 tablespoons fresh herb mixture (thyme, rosemary, parsley, green onions, dill, etc.)
• 1/4 cup olive oil
• 2 tablespoons vinegar (balsamic, red wine, or sherry, optional)
• Salt and ground black pepper, to taste

Instructions:

1. Cut all the vegetables into the appropriate size so that they all cook at the same rate. Place all the vegetables in a large bowl. Add the olive oil, minced garlic, dry herbs, fresh herbs, and minced garlic. You can also add balsamic, red wine, or sherry vinegar. Mix to combine.
2. Thread all the vegetables onto metal or bamboo skewers. You can place them on the skewers in any order, just make sure to end the skewer with a pepper or a mushroom. The zucchini, tomatoes, and onions may slide right off and can fall between your grill grates when you're flipping them over or taking them off the grill.
3. Preheat your grill on high for at least 15 minutes, covered. Clean the grill grates and then use a wad of paper towels dipped in oil and a pair of tongs to brush over the grill grates several times.
4. Place the kebabs on the hot grill, decrease the heat just a bit to medium-high, and grill for about 15 minutes total, just until the vegetables and mushrooms are tender and as golden as you like them to be, turning them over halfway through.
5. Garnish the grilled kebabs with more fresh herbs.
6. Yields: 8-10 kebabs

Nutrition Facts:
82 calories, 8g carbohydrates, 3g protein, 110mg sodium, 5g total fat, 0.5g saturated fat

Recipe courtesy of Olga’s Flavor Factory

Additional tips for a healthier BBQ menu: 

• Be conscious of your choice of buns 
  • A lot of buns can be of little to no nutritional value. Reach for ones that are made from whole grains. This ensures that you’ll have some added fiber and nutrients that a white bun may not provide. If you have diabetes and are watching your carbohydrate intake, use lettuce to wrap your burgers.  
• Choose dry rubs over wet rubs
  • Dry rubs allow more variety with the spices and the flavors you want to cook rather than using pre-made marinades/sauces which typically have more added sugar and salt.   
• Try grilling fruit for a refreshing dessert! 
  • Meat doesn’t have to be the only thing on the grill. Try grilling half a peach with the flesh side down until you have your desired grill marks. Top it off with Greek yogurt and a drizzle of honey if you want a bit of extra sweetness.  

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition for upcoming classes and programs.