Believe it or not, making barbecue sauce is a lot easier than it seems. You just need the right ingredients that are properly portioned. Too much sweetness or too much spice can ruin the sauce. Just like a good soup, the perfect sauce requires balance. Fortunately for you, this completely vegan date-sweetened barbecue sauce is the perfect addition to any backyard cookout.

Sometimes the best tasting foods are made with the simplest ingredients. This barbecue sauce is read in under an hour and is like the much healthier version of a big bottle of Sweet Baby Ray’s. It may not come as a surprise to you, but a bottle of that barbecue sauce does not contain the healthiest ingredients. It contains high fructose corn syrup and regular can sugar, offering whopping 16 grams of sugar per two tablespoons. That’s quite a lot!

The good news is that this sauce is much healthier, tastier, and contains a fraction of the sugar content, offering 4.6 grams of sugar per four tablespoons. The best way to enjoy this barbecue sauce is the way you enjoy eating it. We recommend putting a large dollop on vegan burger or tofu sandwhich loaded with pickles and coleslaw. Are you drooling just thinking about that meal? We are, so let’s get straight to the recipe! Let us know how you like it in the comments below.

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Year after year, more and more people continue to embrace plant-based diets. A 2021 survey found that 65% of people in the United States consumed plant-based meat alternatives in the previous year. Some people go plant-based to feel healthier and others do it for environmental reasons. Whatever your reason for wanting to eat more plant-based meals, we support you! 

You have most likely seen plant-based meat options in restaurants and grocery stores. Health experts project that the global market value of meat substitutes will reach more than 35 billion dollars by 2027. Currently, the U.S. market for plant-based foods is worth seven billion dollars alone. Impossible burgers, black bean patties, Beyond sausages, and more are commonplace in today’s culinary scene. If you want to be healthy, though, relying on those vegan options is not the way to go. 

The unfortunate reality is that those vegan meat substitutes are appealing as “much healthier” alternatives to meat. Those lab-created foods are rich in lots of processed ingredients, preservatives, and sodium, so overconsumption can lead to health complications. If you truly want to reap the health benefits of eating more plant-based meal options, it is better to eat more fruits, vegetables, nuts, seeds, and whole grains. The following recipes focus on real foods and we hope they inspire your next summer barbecue. 

Mint Kiwi Lemonade

You can’t have a summer barbecue and not have a refreshing beverage. That’s why we gave the classic old school lemonade a facelift and a healthy twist. It’s even more delicious than it already was!

Click here to make the recipe.

Grilled Romaine Hearts With A Balsamic Dressing

Elevate your grilling game with this easy recipe that takes less than 10 minutes to make. Romaine hearts are great on the grill so fire it up!

Click here to make the recipe. 

Grilled Peach Salad With A Honey Vinaigrette

This refreshing salad is just in time for summer. Take advantage of the scrumptious seasonal peaches and prepare them in a unique way. Some char marks on the sliced peaches bring a smokiness to the crisp salad. 

Click here to make the recipe. 

Vegan Potato Salad With A Mustard Dressing

Whether you’re attending a potluck or having a family barbecue, this vegan potato salad is the perfect side dish on a warm day.

Click here to make the recipe. 

Grilled Cauliflower Steaks With An Herb Sauce

Grilling isn’t only reserved for meat eaters. You might even start grilling more vegetables once you taste how delicious these “steaks” are! The fresh herb sauce is the real star of the show, though!

Click here to make the recipe. 

California Grilled Veggie Sandwich

The sandwich may be one of the best culinary creations on the planet. Vegetables cook very quickly on the grill so it’s important not to leave and forget about them. And don’t forget that avocado because it wouldn’t be a California sandwich without it!

Click here to make the recipe. 

Simply Vegan Quinoa Burger

Whether you’re attending a potluck or having a family barbecue, this vegan potato salad is the perfect side dish on a warm day.

Click here to make the recipe.

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The Fourth of July is a day for Americans to celebrate their independence by doing three things: drinking, eating, and blowing stuff up. Would it be America’s birthday if those three things didn’t happen? Some argue that this holiday is more about food than fireworks. Just because it is a holiday weekend that involves gatherings with friends and family, it doesn’t mean that you should completely let yourself go. 

It’s easy to let food and drink get the better of you during holiday festivities. Even if you happen to be on a diet already, hotdogs, ribs, burgers, beers, and the array of chips and dips can make you weak in the knees. Temptation exists on every picnic table, grill, and in every fridge. You don’t have to lock yourself away from the good times, though, because there are ways to make your Fourth of July weekend a little healthier. You don’t have to take wheatgrass shots and eat smoothie bowls (nothing wrong with that plan, though) this weekend, but you don’t have to ignore your health either. Stay healthy this Independence Day with the following tips. 

Swap The Soda For Seltzer

This is an easy way to limit your sugar intake during the holiday weekend. A common 12-ounce can of soda can contain between 35-42 grams of sugar. Depending on the beverage, the sugar content can be higher or lower. Since it’s common for the average person to crack open more than one can of soda during Independence Day festivities, it’s a healthier option to switch to seltzer water. There are so many seltzer waters in existence, some of which have crispy carbonation and subtle flavors with no added sugars. Enhance your bubbly water game by adding lemon or lime slices, muddled blueberries, or fresh mint to the glass. 

Keep It Light

Most food that people make for Independence Day festivities is very hard on the body. It can lead to sluggish digestion, dehydration, and fatigue, especially if you spend the day in the sun. Instead of feeling like you can’t even get up from a chair, opt for lighter food options that balance the main course. Make a collection of salads, a veggie tray, a fruit medley, or homemade hummus and salsa recipes. Just don’t eat an entire bag of chips!

Keep The Grains Whole

It’s hard to convince people to let go of the familiar and make healthier choices on a classically unhealthy holiday. Rather than white bread or buns that contain enriched flour and refined sugars, choose whole wheat or sprouted grain varieties. If you make pasta dishes like pasta salad, consider using one of the many gluten-free pasta options that exist. There are lentil-based, quinoa-based, brown rice-based, and spinach based pastas! You can also add cold barley or quinoa to salads in order to increase your fiber and protein intake. 

Protect Your Skin

While the focus of this article is predominantly on diet tips, the skin deserves equal attention and care. Don’t neglect your skin while grilling, swimming, or lounging out in the sun this weekend. In order to keep your skin sunburn-free, apply a sunscreen with a sun protection factor (SPF) of 30 or higher. Ideally, the sunscreen should be water resistant and environmentally friendly. Apply sunscreen 15-20 minutes before sun exposure to reduce the risk of UVA and UVB damage. If you take a dip in the ocean, pool, or lake, or you simply sweat a lot, reapply every two hours or so for optimal protection.

You Can Grill Veggies Too

Do you want to know the craziest thing? You can grill more than meat! The flames that provide lovely char to your meats have the same effect on veggies. If you have a grill basket, load it up with a vegetable medley of zucchini, bell peppers, onion, and garlic. Alternatively, grill some asparagus with olive oil and lemon juice. Portobello mushrooms also hold up incredibly well on the grill, and marinating them only enhances the flavor. Don’t forget that veggie kabobs are great options too!

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The unofficial start of summer is nearly here! Memorial Day is the first long weekend just before the summer solstice and people are ready to gather and celebrate. There’s no better weekend to socialize outside and make delicious food than Memorial Day Weekend. That’s why this article brings you seven amazing, healthy recipes that will surprise your taste buds with bold flavors. 

The sad reality is that most people will abandon their diets and wolf down all sorts of unhealthy foods over the weekend. According to statistics, there are roughly 800 hotdogs eaten every second on Memorial Day. That means that about 72 million hotdogs are eaten on this day alone. Perhaps this is because roughly 57% of people engage in barbecuing, but maybe it’s because Americans are inherently unhealthy. 

If you are looking to stay on track with your health goals, however, there are tasty recipes you can make that won’t cause a caloric overload. Make the following recipes this coming holiday weekend and let us know how you like them. 

Cowboy Caviar

The name most likely comes from the fact that cowboys live in Texas and this is a common side dish/dip in the state. The black beans represent the “caviar” in this dish. We apologize that there isn’t a better explanation.

Click here to make the recipe.

Watermelon Mango Salsa

Indulge in this sweet, zesty, and slightly spicy watermelon mango salsa that embodies the flavors of summer. Don’t be afraid to add more diced jalapeño if you crave the spice!

Click here to make the recipe. 

Grilled Marinated Eggplant

You cannot have a Memorial Day Weekend without a proper grilled dish. Eggplants are often underutilized, but this recipe brings them into the spotlight. Just make sure that you marinate them long enough to absorb the flavors.

Click here to make the recipe.

Chile Lime Grilled Corn On The Cob

Here’s another great recipe for all you grill fanatics out there. Crank up the heat with this grilled chili lime corn. It is a delectable side that is perfect for a picnic or Memorial Day celebration.

Click here to make the recipe.

Crispy Air Fryer Kale Chips

Skip the hydrogenated oils and chemicals in processed potato chips and churn out a batch of crispy, kale chips in a matter of minutes! They are simply seasoned and a great alternative to unhealthy chips.

Click here to make the recipe.

Melon Ball Salad With A Minty Lime Dressing

Refresh your palate and hydrate the body when you enjoy this Instagram-worthy melon ball salad that has a zesty, minty dressing.

Click here to make the recipe. 

Lovely Lavender Lemonade

It’s not quite summer, but this lemonade may put you in that summer state of mind. Adding a sweet and lovely flavor to a classic lemonade, lavender may help to reduce stress levels, headaches, and decrease anxiety symptoms.

Click here to make the recipe. 

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The word “holiday” is essentially synonymous with food. People get together and celebrate with unlimited drinking and eating. More often than not, the food and drinks are of the less-than-healthy varieties, especially during Labor Day celebrations. 

People often refer to Labor Day as the last hurrah of summer. People bid adieu to the summer fun in the sun and prepare for cooler days. BBQs, football, shopping, potlucks, and beach parties go hand in hand with Labor Day. In fact, an average of 160 million Americans enjoy a cookout at some point during the holiday weekend.

When you come face to face with so many temptations, it’s hard to resist them or maintain discipline. Because most people fall into the trap of indulging more than they should during Labor Day weekend, we have detailed many helpful tips to stay healthy. Avoid diet pitfalls and stay on track. We believe in your willpower!

Don’t Skip Meals

For most holidays, including Labor Day weekend, the common thought is to skip meals to save room for the big feast. This is the worst approach you can have because skipping meals often leads to overeating. It’s better to have several nutritious snacks or smaller meals throughout the day before the potluck, party, or festivity. A handful of nuts, plate of fruit, fruit and vegetable smoothie, or even a small salad are excellent options to help you feel full and keep you from overindulging. 

Consider Which Parties To Attend

There are parties that have every unhealthy food under the sun, and then there are parties with a more health-conscious theme. Everyone has friends who want to lose weight or put their health first. If you receive an invite from one of those friends, consider attending that Labor Day event versus the unhealthy one that is essentially a ticket to high blood pressure and weight gain. When you spend time with like-minded people who have more of a focus on health, you will benefit. 

Grill Healthy

Hotdogs, burger patties, slabs of steak, and ribs aren’t the only things you can cook on the grill over the holiday weekend. You can shift your focus from meat to vegetables. Slice a head of cauliflower into thick steaks or grill portobello mushroom caps. Marinate veggie kabobs and then grill them for maximum flavor and a little char. There are many healthy ways to grill, so look up some recipes online and get creative with your food. 

Survey The Spread Before You Load Up

When you go to a table of food without a plan in place, you will most likely grab a little bit of everything, and then some. Don’t just wander the food table and grab anything that looks appetizing. Scan the table and take a closer look at what you can eat. Come up with a plan for what to grab and then go in. Additionally, it’s beneficial to pinpoint the foods you really want. You don’t have to eat everything just because it’s there. Make an effort to control portion sizes and try to make at least 50% of your plate consist of vegetables. 

Avoid Alcohol

Some people don’t count liquid calories, but knocking back a few alcohol beverages can quickly ramp up your caloric intake. It’s very common for people to drink alcohol at Memorial Day, Labor Day, Thanksgiving, and Christmas celebrations. If you are trying to eat mindfully, though, it’s best to avoid alcohol. Not only does alcohol lead to excess food consumption, but it also impairs your ability to resist temptations. After a few drinks, the desserts you are trying to avoid may quickly find their way onto your plate. 

Just Say No

The power of the word “no” is very real. You don’t always have to say yes to every food item in sight. For instance, if someone wants to offer you something that you know you should avoid, you can politely decline by saying, “It looks so tasty, but I’m too full right now. Thanks for asking, though.” 

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For the average person, grills and vegetables are not the perfect pairing. Classically, steaks, chicken, hamburgers, hotdogs, and ribs are the only items meant for a grill. This is a backwards way of thinking because the grill is one of the best culinary tools for cooking vegetables. Using a grill to cook vegetables is one of the easiest and tastiest ways to prepare them. 

Some people have the desire to eat more vegetables, but they don’t find creative ways to cook them. It’s easy to lose interest in the same salad that accompanies your meals, but vegetables don’t always have to be a side dish. You can bring vegetables to the center stage, especially if you grill specific varieties in unique ways. For example, marinate a portobello mushroom cap, grill it, and eat it as your main course. Slice a cauliflower head into thick steaks for a vegan steak alternative. The possibilities are endless!

How To Prepare Vegetables For The Grill

In order to grill vegetables to perfection, it all comes down to the way you prepare them. An ultra-thin vegetable will burn to a crisp within a minute or two. You won’t even taste the vegetable at that point. It’s ideal to give your vegetables sufficient surface area, meaning that they need to be big enough for you to see grill marks. Cutting them too small increases the risk of them falling through the grates. There is a list of common vegetables to grill below and how you should prepare them. 

• Zucchini, yellow squash, and eggplant: Cut lengthwise into thick, rectangular strips.
• Tomatoes: Cut thicker tomatoes in half to help them stay together on the grill.
• Bell peppers: Seed and quarter bell peppers to get plenty of char marks. 
• Onions: Peel the outer layers, remove the ends, and quarter the onion. Keep flipping quarters on the grill. 
• Cremini mushrooms: Remove the stems and cut them in half. You can grill large portobello mushrooms like a hamburger patty.
• Asparagus: Remove the woody ends and grill in a grill basket. 
• Corn: It’s best to place un-shucked ears of corn on the grill because the husks help to steam the kernels. After about 5-10 minutes of grilling, remove the husks and then grill for a couple minutes per side to get char marks. 

Start With A Clean Grill

Before you even lay your veggies on the grill, it’s important to remove all debris and built-up food particles. Turn your grill on to about medium heat and allow the fire to run for about two minutes. This will aid with easy removal of debris. Old food particles will impart a gross flavor into your vegetables because their flavors are easily overpowered. You can use a wire brush to clean the grates. Cut an onion in half and rub the onion cut-side down along the grates to help clean them. 

Season And Marinate

Vegetables deserve seasoning and marination! Those steps are not solely reserved for choice cuts of meat. Mushrooms do great in marinades because they easily soak up the flavors. For most vegetables, though, a combination of sea salt, pepper, garlic powder, and olive oil is just perfect. You can use Italian seasoning, parsley, thyme, curry powder, paprika, cayenne, lemon juice, balsamic vinegar, or whatever entices your taste buds. Olive oil on your veggies helps prevent sticking to the grill, just FYI. 

How Long Do You Grill Vegetables?

The cooking time will change depending on the size and shape of your vegetables. Most grills also have hot spots, so the placement of the vegetable will also dictate the cooking time. Ideally, it’s best to cook vegetables over medium heat, placing heartier vegetables in the hotter spots. Onions tend to take the longest, followed by bell peppers. Zucchini and eggplant slices and mushrooms cook fairly quickly, but not as quick as asparagus. You may have to experiment with your placement and come up with cooking times based on your grill. Typically, though, you can follow the cooking times below. 

• Zucchini, yellow squash, mushrooms, and eggplant: Seven to eight minutes (three to four minutes per side)
• Bell peppers and onions: Eight to ten minutes (four to five minutes per side)
• Asparagus, tomatoes, and green onions: Four to six minutes (two to three minutes per side)

Use Metal Skewers

Metal skewers are not always necessary, but they do come in handy for certain vegetables. Cherry tomatoes, cauliflower or broccoli florets, mushrooms, and Brussels sprouts will likely fall through the grates. Skewering these types of vegetables prevents them from rolling around. Don’t use wooden skewers because those can burn and break easily. Plus, they don’t support a lot of weight. Opt for metal flat skewers because the vegetables won’t spin around on them. 

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Lettuce may not be your go-to grilling item, but romaine hearts happen to hold up incredible well on the grill. The charred flavor complements the refreshing crunch on the inside. It’s surprising the first time you try it, but it becomes an addictive bite that you continue to crave. It may be the simplest and most creative way to enjoy lettuce, and it’s near impossible to mess up the recipe. Well, the only way to fail at this recipe is if you forget the romaine hearts on the grill and let them burn to a crisp. Let’s pray that doesn’t happen.

The easiest way to grill a romaine heart is to halve it lengthwise and place it cut-side down on the grill. After a few minutes, you’ll see perfect grill marks. Plus, the smoke from the grill sneaks into the little nooks and crannies of the lettuce, giving you a smoky, charred flavor in every bite. This recipe doesn’t just call for grilling the romaine hearts, though. It’s important to liberally brush the cut-side with the balsamic dressing, which you quickly whisk in a separate bowl.

The reason that you do not grill the romaine hearts too long is to avoid compromising the nutritional profile. Cooking a veggie, especially lettuce, for too long can kill the beneficial enzymes. Two minutes on the grill is all you need! This grilled romaine heart recipe is perfect for anyone who is not cleansing. Once you finish a cleanse, fire up the grill and try this out!

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The eggplant is an underutilized ingredient, but that’s because most people don’t know what to do with it. It’s an inexpensive produce item that receives little to no love. You know how we feel about eating the rainbow, and eggplant is a purple food, and people don’t eat enough purple foods. Both blue and purple foods are great for reducing inflammation, free radical damage, and stress.

The simplest and most delicious way to enjoy eggplant is by grilling it. It’s also a blank canvas, meaning it easily adopts flavors. When you marinate the eggplant slices, you impart depth of flavor that only becomes more intense when you grill it. The beautiful char of grilled eggplant only enhances the garlicky, citrusy flavor of this marinade. We hope you like it.

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The best way to cook corn is to grill it because you get that beautiful charred flavor. The secret to successfully grilling corn is to grill it in the husk for the first 5-10 minutes. Not only does this make it is easier to pull the husk away, but it also steams the corn to give it an even cook. This is the perfect side dish for summer.

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There’s nothing like grilling in warm weather. Rather than grilling vegetables, though, you will grill peaches for this salad. The grilled peaches offer a charred sweetness and the honey vinaigrette balances the tart orange and bitter kale and spinach. It’s truly a tasty salad.

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