Summer is finally here, and it's time to celebrate with a good ol' family barbeque. But who says a cookout has to ruin your diet? You can still enjoy great food and family while staying healthy. So, get ready to fire up the grill because we've got a lineup of 5 delicious and wholesome recipes for your next cookout!

No Salt Spice Rub

Ingredients:

• 1 tablespoon brown sugar
• 1 teaspoon smoked paprika
• 1 teaspoon salt-free chili powder (Spice Hunter brand)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• 1/4 teaspoon dry mustard
• 1/8 teaspoon allspice

Instructions:

1. In a medium bowl, gently whisk together all ingredients until
2. thoroughly combined.
3. Use immediately on everything from homemade turkey
4. burgers to chicken and pork. Store leftovers in an airtight jar.

Low-sodium BBQ Sauce

(7 mg sodium per 2 tablespoons)

Ingredients:

• 1 cup low sodium ketchup (Heinz No Salt Added Ketchup)
• 1 cup no salt added tomato sauce
• 1/3 cup brown sugar, packed
• 2/3 cup apple cider vinegar
• 1/4 cup molasses
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cinnamon

Instructions:

1. Combine all ingredients in a large saucepan over medium heat.
2. Once mixture is boiling, reduce heat and simmer for 20 minutes, stirring frequently to prevent burning. The sauce will get thicker and darker as it cooks.
3. Refrigerate sauce until use.

Recipe from: https://www.thekidneydietitian.org/low-sodium-bbq-sauce/

Lower in Salt - Store-Bought BBQ Sauce Brands

(less than 150 mg sodium per 2 tablespoon serving):

Mr. Spice Organic Honey Sauce

Hive Organic Classic BBQ Sauce

Yo Mama's Foods Keto Barbecue Sauce

Turkey Burgers- 4 servings

Ingredients:

• 1 pound lean ground turkey
• 1 egg
• 3 Tablespoons chopped parsley
• 2 teaspoons garlic powder
• 1 teaspoon salt (optional)
• ½ teaspoon ground black pepper
• 1 Tablespoon canola oil (or avocado oil)
• 4 Whole wheat hamburger buns*
  • *Low-carb option: Serve burgers in Iceberg lettuce wraps or without buns
• Toppings: lettuce, tomatoes, onions

Instructions:

1. Combine the turkey, egg, chopped parsley, garlic powder, salt (optional), and black pepper in a large mixing bowl. Stir gently until combined.
2. Form four patties with the meat mixture.
3. Heat oil in a non-stick skillet over medium-high heat. Once the skillet is hot, carefully place the patties into the skillet. Allow the burgers to cook for 3 minutes. Flip the patties and allow them to cook another 2 to 3 minutes or until they have reached an internal temperature of 165 degrees F.
4. *If grilling patties, heat a cast-iron skillet over the grill and then add patties to the skillet. Avoid cooking patties directly on grill grates as turkey burgers easily crumble apart.
5. Assemble burgers on buns or in a lettuce wrap and add your favorite toppings like sliced tomatoes, onions, and lettuce. Enjoy!

Healthier Potato Salad

Ingredients:

• 1 1/2 pounds fingerling potatoes
• 1 1/4 tsp kosher salt
• 2 Tbsp red wine vinegar
• 3/4 cup non-fat plain Greek yogurt
• 3 Tbsp whole grain mustard
• 6 scallions, thinly sliced on the bias
• 1 small red onion, small dice
• 1 Tbsp granulated sugar
• 1/4 tsp freshly cracked black pepper
• 2 celery stalks, finely diced
• 2 hard-boiled eggs, chopped

Instructions:

1. Put the potatoes in a medium-sized saucepan and cover with cold water; add 1 teaspoon of salt. Bring to a boil, then reduce the heat to medium and cook until fork tender, about 15 minutes.
2. Drain the potatoes (do not rinse), transfer to a baking sheet, and let cool for 6 to 8 minutes, then cut into quarters.
3. In a bowl large enough to mix the potatoes, combine the vinegar, yogurt, mustard, scallions, celery, red onion, sugar, and the remaining 1/4 teaspoon of salt and pepper.
4. Transfer the potatoes to the bowl, add the hard-boiled eggs, and mix by folding carefully. Serve at room temperature.

Summer Salad- 2 servings

Ingredients:

• 2 Tablespoons Extra-virgin olive oil, divided
• 1 garlic clove, lightly crushed
• 1 cup chickpeas (dried and soaked or canned with no added salt)
• 1 Tablespoon curry powder
• 1 Tablespoon fresh lime juice
• 3 cups lettuce
• 1 ripe avocado, sliced
• 1 small ripe mango, sliced
• ¼ small red onion, thinly sliced
• 1 cup grape or cherry tomatoes, halved
• 1 cup cucumber, chopped
• Dash of salt and pepper to taste (optional)

Instructions:

1. Whisk lime juice and olive oil in a small bowl. Add crushed garlic and season with a dash of salt and black pepper (optional). 
2. Arrange lettuce, chickpeas, avocado, mango, onion, tomatoes, and cucumbers on a large dish or platter. Drizzle with dressing. Enjoy!

As the sun sets on your delightful cookout, filled with laughter and the aromas of wholesome dishes, take a moment to savor the memories created with your loved ones. These delicious recipes have proven that health-conscious cooking can be both nourishing and enjoyable. So, let the spirit of this cookout inspire you to continue exploring and embracing a lifestyle that values the balance between delectable flavors and your well-being. Here's to more happy cookouts, cherished moments, and a healthier you!