HEALTHY EATING THIS BBQ SEASON

BROUGHT TO YOU BY:

Lauren Renlund, MPH, RDlaurenrenlund.com

Sheree Nicholsonlivewithspirit.wordpress.com

Naturopathic Dr. Joel Villeneuverevivelifeclinic.com

April Saunders, MPH, RDlovecarbs.ca

CRANBERRY WALNUT QUINOA SALADA delicious and sweet quinoa salad featuring cranberries and walnuts. Quinoa is a whole grain that is packed full of nutrients, including fibre and protein! This family-friendly salad is sure to impress anyone, whether they are eating quinoa for the first or hundredth time.

INSTRUCTIONS1. Bring 1.5 cups of water to a boil in a saucepan. Add

quinoa, reduce heat to low, and cover saucepan with a lid. Cook quinoa for 15 minutes, then remove saucepan from heat and fluff quinoa with a fork.

2. In a separate saucepan bring cranberry juice to a boil. Reduce heat and let the juice simmer for 5 minutes. Remove the saucepan from heat and let cool. Whisk in the olive oil, red wine vinegar, maple syrup, salt and pepper.

3. In a large bowl mix together the tomatoes, cucumber, green onion, dried cranberries and walnuts. Once the quinoa has cooled off, mix into the large bowl. Pour in the dressing and mix well.

4. Store in the fridge for up to 1 week.

INGREDIENTS

SALAD

� 1 cup dry quinoa

� 1 pint cherry tomatoes halved

� 1 English cucumber chopped

� 1-2 stalks green onion chopped

� ½ cup dried cranberries or fresh

� 1 cup walnuts chopped

DRESSING

� 1 cup cranberry juice

� 1 tablespoon olive oil

� 1 tablespoon red wine vinegar

� 1 tablespoon maple syrup

� 1 ⁄8 teaspoon salt

� 1 ⁄8 teaspoon pepper

RECIPE FROM

Lauren Renlund, MPH, RD, Registered Dietitian & Nutrition Coach, www.LaurenRenlund.com

BLACK BEAN BURGERThe beauty about these black bean beauties is that the high protein and fibre combination helps to keep our blood sugar regular, keeping us full longer! Not only that, but you can get an extra bonus of energy from the iron that these yummies have! Serve them on lettuce and you’re all set!

Quick Tip: Make these ahead of time, freeze and then take out as you need for snacks on the go!

INSTRUCTIONS1. Preheat an outdoor grill for medium-high heat, and

lightly oil a sheet of aluminum foil with extra virgin coconut oil (EVCO). If baking, preheat oven to 375° F.

2. Make a “chia egg” by mixing the chia seeds and water, set aside. Let sit for 5 minutes.

3. Place half the beans, and the remainder of the burger ingredients into a food processor or blender. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture. Form into 6 patties.

4. Place burgers on the aluminum foil and then on the BBQ grill. Grill for 4-5 minutes per side or until browned or place on a parchment lined baking sheet and bake in the oven for 6-8 minutes per side. Serve on your favourite bun of choice i.e. gluten free bun, portabella mushrooms or lettuce. Top with your favourite toppings i.e. grainy mustard, avocado, salsa or sprouts.

INGREDIENTS

BURGER

� “chia egg” ( 1 Tbsp. chia seeds + 3 Tbsp. water)

� 1 can (19 oz) black beans, drained and rinsed (or substitute with your favourite bean – chickpeas work well!)

� ½ cup each of diced mushrooms, red peppers and cilantro

� ½ cup quinoa flakes (OR gluten free oats)

� ¼ cup walnuts

� ¼ cup Thai Sweet Chili Sauce

� 3 cloves garlic, chopped

� 1 Tbsp. cumin

� Sea salt and ground black pepper to taste

TOPPINGS

� 6 Tbsp. spicy mustard

� ¼ cup salsa

� 1 avocado, sliced

� ½ cup sprouts

NUTRITIONAL FACTSBlack bean burgers (without bun)

Calories 265 Total Fat 3.3g Saturated Fat 0.9g Monounsaturated Fat 0.7 g Polyunsaturated Fat 1.2 g Trans Fat 0g Cholesterol 0mg Sodium 236.5g Total Carbohydrate 37.6g Natural Sugar 2.5 g Dietary Fiber 11.6g Protein 12.9g *Vitamin C 41% *Manganese 37% *Copper 34%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

RECIPE FROM

Dr. Joel Villeneuve, Naturopathic Doctor, www.revivelifeclinic.com

MARINATED GRILLED PORTOBELLO MUSHROOMSThese days every family has a vegan, vegetarian or someone who’s gluten free. Rather than worrying about what to serve here’s a simple way to please everyone at your next family BBQ.

INSTRUCTIONS1. Prepare the mushrooms by washing them and removing the stems. In a large bowl, whisk together the vinegar, lemon juice, oil, garlic, oregano, basil, salt, red pepper flakes and ground black pepper. Add the Portobello caps and toss to coat them in the marinade.

2. Marinate the mushrooms for at least 60 minutes, rotating them every once in a while. You can also marinade them the night before to save time. I often marinade vegetables in large freezer bags, this method makes them easy to turn and the bags take up less storage space in your refrigerator.

3. Grill on greased grill, or in greased grill basket (to avoid the smaller pieces falling through the grill and cross contamination from the meat).

4. Grill over medium heat until lightly browned and tender-crisp to tender.

Here’s the beauty of this recipe – you can use the whole Portobello mushrooms for veggie burgers for your vegan friends and serve the rest of the marinated vegetables as a side dish to be enjoyed by everyone.

Another great way to use this recipe is to grill the vegetables ahead of time and then use them for roll ups. Spread Farm Boy™ Hummus on some whole wheat or gluten free wraps, fill them with the grilled vegetables, roll them, toothpick them if necessary and then slice the wraps into smaller pieces. Get creative and try Farm Boy™ Guacamole or Kale-a-mole for the sandwich spread instead!

INGREDIENTS � 2 medium Portobello mushrooms

� 2 tablespoons balsamic vinegar

� 2 ½ tablespoons fresh lemon juice

� 2 tablespoons extra virgin olive oil

� 1-2 cloves garlic minced

� 1 teaspoon dried oregano

� 1 teaspoon dried basil

� Pinch of dried red pepper flakes

� ¼ teaspoon sea salt

� ¼ teaspoon freshly ground black pepper

RECIPE FROM

Sheree Nicholson, www.livewithspirit.ca

Sheree has a certificate in Plant Based Nutrition from eCornell, a monthly column in the Brooklin Town Crier and teaches yoga, meditation and mindfulness in her Whitby Yoga Studio.

Want extra veggies? Double the marinade recipe and add a quartered red and yellow pepper, or triple the marinade recipe and add a small zucchini sliced long ways!

FLANK STEAK WITH ROASTED TOMATO PESTOFlank steak is loaded with protein and iron – economical, but often overlooked. Keep in mind that flank steak is a cut that’s best served medium-rare to medium and will become tougher onwards. Always allow your steak to “rest” for about 5 minutes after cooking and slice across the grain and on a slight angle out (on the bias). This serves 12 as a tasting dish size. Or, for a fuller meal, add some whole grain french bread and throw together a spinach salad. Volia! Supper is served.

INSTRUCTIONS1. Combine Dijon, soy sauce, rosemary, chili powder and

vegetable oil in a small bowl. Lay flank steak in a shallow dish and coat with marinade. Leave for 1 hour.

2. Preheat oven to 350°F (180°C).

3. Toss tomatoes with 1 tbsp (15 mL) olive oil, reserving remainder, and season with salt and pepper. Spread on a baking sheet, flesh-side up. Bake for 10 to 12 minutes or until shriveled but still juicy. Let cool for 5 minutes.

4. Add tomatoes to food processor along with garlic, parsley, coriander or mint and remaining olive oil. Whirl until chunky and season well with salt and pepper. Stir in Parmesan and reserve.

5. Preheat grill to high. Place the steak on grill and sear for 1 minute. Close lid and grill for 4 minutes. Turn over and grill for another 4 to 5 minutes or until medium-rare.

6. Let steak cool. Thinly slice against the grain and serve with tomato pesto.

INGREDIENTS

� 1½ lbs (750 g) flank steak

MARINADE

� 1 tbsp (15 mL) Dijon mustard

� 2 tbsp (30 mL) soy sauce

� 1 tsp (5 mL) chopped fresh rosemary

� ½ tsp (2 mL) chili powder

� 2 tbsp (30 mL) vegetable oil

PESTO

� 2 cups (500 mL) cherry tomatoes cut in half

� 1 ⁄3 cup (80 mL) olive oil

� Salt and freshly ground pepper

� 1 tbsp (15 mL) chopped garlic

� ¼ cup (60 mL) chopped parsley

� ¼ cup (60 mL) chopped coriander or mint leaves

� ½ cup (125 mL) grated Parmesan

RECIPE FROM

April Saunders, MPH, RD, Registered Dietitian, lovecarbs.ca

STRAWBERRY “SALSA”Need a light side for a BBQ? Look no further than this Strawberry “Salsa”! Perfect for a side dish paired with a heavier meat or even salmon, this salsa is light, refreshing and a perfect addition to your first BBQ of the season!

INSTRUCTIONS1. Combine cucumber, strawberries, mint and lemon juice in

a bowl. If you like it hot, add the jalapenos, sliced thin.

INGREDIENTS � 2 cups strawberries, chopped

� 2 cucumbers, chopped

� Mint

� Fresh lemon juice

� Jalapeños (optional)

RECIPE FROM

April Saunders, MPH, RD, Registered Dietitian, lovecarbs.ca

• Don’t forget the veggies when you break out the BBQ! Grill asparagus, eggplant, corn and zucchini with a little balsamic vinegar and fresh pepper. The caramelizing fl ames and a touch of smoke will add major fl avour to the veggies.

• Make sure you get your healthy carbs in there too! Grill sweet potatoes by slicing them in ¼” slices, brushing with olive oil and placing on the grill. Sprinkle on a little salt and that’s it!

• Low and slow – too much BBQ’ing can result in carcinogenic compounds building up (see that black stuff on the chicken?) Avoid that by using the lowest heat possible and not charring the meats.

• Safety fi rst! Don’t cross contaminate! Once you use the dish for marinating, don’t put the cooked meat back on it. Use a clean plate to put the cooked meat on.

• Take the chill off. Remember, for meat coming out of the fridge, let it come to room temperature before throwing it on that hot grill. If it’s too cold in the centre, it could result in uneven cooking (think burned outside and undercooked inside).

– April Saunders, MPH, RD, Registered Dietitian

• Try grilling:

» Pineapple rings brushed with coconut oil and sprinkled with cinnamon

» Portobello Mushrooms brushed with coconut oil, served like a veggie burger with all the fi xings!

» Sweet Potatoes sliced and brushed with maple syrup in foil packs.

• Avocados are nature’s multivitamin packed with vitamins and minerals A, B, C... to Z for zinc! Try brushing with olive oil, lime juice and seasoning with sea salt and pepper. Grill for 4-5 minutes and enjoy!

• Enjoy antioxidant rich fruit skewers at your next BBQ night. Enjoy strawberries, peaches or pineapples by placing on skewers and grilling for a few minutes on each side. Heaven for your taste buds!

• BBQ Berry Crumble? Yes! Just add ¼ cup of berries on top of a 16” x 16 “parchment paper and drizzle with a touch of maple syrup. Place on top of a foil the same size and fold over the edges to close. Grill for 5-6 minutes, until berries begin to burst. Top with granola and enjoy!

– Naturopathic Dr. Joel Villeneuve

BONUS BBQ TIPS!