Even before Memorial Day arrives, the grill is fired up and the smell of charcoal is in the air. It's time to get creative with the meals you'll be grilling this summer, and the fastest and most flavorful way to spice up your grilled foods is with a selection of sauces and condiments. Here's the catch: health-conscious readers know that sauces and spreads can pack in the calories, sodium, fat and sugar. So what is the best choice for delicious flavor additions that won't be diet disasters? The good news is there's no shortage of healthy options.
Marinades
Stock your summer kitchen with the basics you'll need to whip up a healthy marinade: lemon, olive oil, sea salt, garlic, vinegar and spices. You might also want to keep a small herb garden in your kitchen or an outdoor space. Nothing packs the flavor into a marinade like freshly-picked herbs! Start your garden with basil, rosemary, oregano or thyme. To make a marinade in minutes, chop several cloves of garlic and a bunch or fresh herbs and combine with olive oil, lemon juice, spices and any other desired ingredients. Pour over your meat, shellfish or poultry and allow it to rest for several hours. Experiment with sweet flavors (honey, mango, pineapple), as well as spicy foods (hot peppers, wasabi).
Sauces
It's no secret: most sauces are far from healthy. If you're a fan of tangy, spicy sauces on your grilled food, try using a spice blend, often referred to as a dry rub, to flavor meats, poultry, fish or even veggies as they cook. You can mix your own rub at home using your desired blend of spices like salt, cayenne, paprika, onion powder, chili powder, pepper and brown sugar. Sprinkle your spice blend onto meat or fish and pat in; wrap in plastic wrap and let rest one to two hours, or until you are ready to grill. You'll find that the (low-calorie) spices are so flavorful that you won't be reaching for barbecue sauces. If you still must sauce, look for versions with natural sweeteners like brown sugar or honey that skip unhealthy corn syrup and preservatives.
Condiments
Sometimes condiments just can't be sacrificed: imagine your favorite hot dog without a squeeze of mustard, ketchup, or perhaps relish! What separates the healthy condiments from the rest? Condiments that pack in the flavor, like mustard, hot sauce and wasabi, are generally the healthiest. You'll simply use less to produce the same flavor concentration. The worst condiment? Mayonnaise! Tread lightly when you spread it to your burger bun. Those watching sodium intake should look for low-sodium versions of condiments- and be sure to read the nutrition label. When buying condiments, look carefully. Organic options are beginning to appear, as are those made with healthier fats like olive oil. Above all, be mindful of portion size. A tablespoon of sauce will do less damage to your diet than a coating of condiments!
