Healthy Memorial Day Cookout Tips + Recipes

Enjoy a Nourishing Memorial Day Weekend

Memorial Day weekend is the unofficial start of summer—and a great opportunity to gather with friends and family, enjoy the sunshine, and share delicious food outdoors. Cookouts and barbecues can absolutely include balanced, satisfying options without sacrificing flavor.

If you’re looking for simple ways to make your holiday weekend meals feel a little more nourishing, here are a few easy ideas to try at your next gathering.

Stay Hydrated

Warmer temperatures mean hydration becomes even more important. One refreshing way to drink more water is by making fruit-infused water for your cookout guests.

Try combining:

• Watermelon
• Cucumber
• Lime
• Fresh basil

Adding fruit, herbs, and even vegetables to water can make hydration more flavorful and enjoyable while adding a refreshing seasonal touch.

Try a Lighter Appetizer

Appetizers can be both delicious and nutrient-rich. Fresh seafood-based dishes are especially great for warmer weather.

A homemade ceviche made with shrimp, fish, or crab is a light and flavorful option that pairs well with tortilla chips or can be enjoyed on its own. For extra sweetness and color, try adding diced mango.

Other protein-packed appetizer ideas include:

• Shrimp cocktail
• Mini turkey meatballs
• Grilled shrimp skewers

Add More Vegetables

Vegetables are often overlooked at cookouts, where the focus tends to be on meats and heavier side dishes. Adding more colorful vegetables can help balance meals while increasing fiber and nutrients.

Easy ideas include:

• Large summer salads
• Grilled vegetable skewers
• Roasted corn or peppers
• Fresh tomato and cucumber salads

Marinated vegetables cook beautifully on the grill and pair well with almost any protein option.

Choose Lean Protein Options

Lean proteins can still be flavorful and satisfying on the grill.

Consider options such as:

• Turkey burgers
• Grilled chicken
• Fish or shrimp
• Chicken sausage
• Turkey hot dogs
• Plant-based burgers

Using marinades, herbs, and seasonings can add plenty of flavor without needing heavier ingredients.

Keep Dessert Fresh and Simple

Fruit makes a naturally sweet, refreshing dessert during warmer months. It also provides hydration and fiber.

A fresh fruit salad served with a high-protein yogurt dip can be an easy crowd-pleasing option for the end of a meal.

Seasonal favorites include:

• Watermelon
• Strawberries
• Pineapple
• Blueberries
• Mango

Final Thoughts

Memorial Day cookouts do not have to be all-or-nothing. Small additions like more vegetables, lean proteins, hydrating drinks, and fresh fruit can help create a balanced meal while still enjoying your favorite holiday foods.

Wishing you a healthy, relaxing, and enjoyable Memorial Day weekend!

Shrimp and Mango Ceviche

INGREDIENTS

• 1 lb. cooked shrimp (21-25 per pound)
• ½ cup lime juice
• ½ medium red onion, chopped
• 1 serrano chili, ribs and seeds removed, minced (optional)
• 1 cup chopped red bell pepper
• 1 cup chopped pineapple
• 1 mango, peeled and chopped
• 1 avocado, peeled, pitted and cut into ½ inch pieces
• ¼ cup cilantro, chopped
• Salt and pepper, to taste

DIRECTIONS

1. Chop shrimp into ½ inch pieces and transfer to a large glass or ceramic bowl. Mix in the lime juice, onions and serrano chile (if using). Cover bowl and refrigerate for 30 min. Optional step: (if you prefer less acidity) drain lime/pineapple juice from the shrimp prior to mixing with remaining ingredients.
2. Mix in bell pepper, pineapple, mango, avocado and cilantro. Salt and pepper to taste. Garnish with cilantro leaves, if desired.

Serve over a bed of greens or in individual bowls or martini/margarita glasses with tortilla chips.

BUFFALO TURKEY MEATBALLS

INGREDIENTS

• 1 1/2 lb Ground turkey
• 1/4 cup Egg white
• 1/2 cup Blue cheese (crumbled)
• 1/2 cup Green onions (chopped)
• 1/2 cup Cayenne pepper sauce (such as Frank’s Red Hot)
• 1 tbsp Olive oil

DIRECTIONS

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or a silicone mat.
2. Combine the turkey, egg whites, blue cheese, scallions, and 3/4 of the cayenne pepper sauce in a bowl. Form into 1 in (2.5 cm) balls and place on the lined baking sheet. Bake for 12-15 minutes, until barely done.
3. Meanwhile, whisk together the remaining cayenne pepper sauce with the olive oil.
4. Drain the fluid released by the meatballs and transfer them to a clean sheet of parchment paper (still on the baking sheet). Drizzle a small amount of the cayenne olive oil mixture over each meatball. Bake for 2-3 minutes.

Greek Yogurt Fruit Dip Variations

INGREDIENTS

(Option 1) – Almond Butter Fruit Dip

• ½ cup plain Greek yogurt
• 1.5 tbsp honey
• 1 tbsp almond butter
• ¼ tsp vanilla
• 1/8 tsp cinnamon

(Option 2) – Key Lime Fruit Dip

• ½ cup plain Greek yogurt
• 1.5 tbsp honey
• 2 key limes zested
• ¼ tsp vanilla

(Option 3) – Chocolate Fruit Dip

• ½ cup plain Greek yogurt
• 1.5 tbsp honey
• 1 tbsp cocoa powder
• ¼ tsp vanilla
• Pinch of cinnamon

DIRECTIONS

1. Stir all ingredients together until smooth.
2. Serve in a bowl with chunks of fruit to dip.