Reviewed by: Callie Morrison
4 healthy summer BBQ items you need to try now from a Mobile chef
Reading time: 4 minutes
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Memorial Day is almost here, and in Alabama, that means BBQ. While everyone has their favorite things to throw on the grill, we wanted to find out ways to make what we’re offering a little healthier this year.
To do that, we reached out to Mobile-based Chef Rob Varner, with Chews Wisely Alabama, and then we fired up our grill at home. Here’s what he told us.
Meet Chef Rob + Chews Wisely Alabama
Chef Rob Varner is one of Chews Wisely Alabama’s main recipe developers. This is an organization aiming to help Alabamians make better food choices, one bite at a time.
He and his wife live in Mobile, where they own Sheepshead Eats, a private catering company they started during the pandemic.
With summer coming up, we talked to him about how to make a Memorial Day (or any day) BBQ healthier. He had a lot of creative ideas for how to substitute lighter options for more usual fare:
“For a barbecue, I would start with something like turkey burgers or sliders. Instead of pulled pork, you could do pulled chicken with a nice, low-sugar BBQ sauce. Kebabs—beef, vegetable, chicken, seafood—are also a great option.
Grilled corn on the cob is always tasty, along with other veggies or a grilled cauliflower steak brushed with chimichurri, BBQ sauce or pesto.
Slaw is good, or you could adjust this lettuce wrap recipe to be more BBQ-flavored. A nice chilled salad like a very herby potato salad, or a healthier mac and cheese would be good on the side.
Instead of mashed potatoes, you could do whipped cauliflower or cauliflower rice.”
Chef Rob Varner, Sheepshead Eats
One recent weekend, following Chef Rob’s advice, my family opted for grilled chicken breasts with a low-sugar homemade BBQ sauce, cauliflower steaks, summer squash and zucchini planks and colorful peppers. It was a colorful, healthy and satisfying meal that everyone enjoyed.
If you want to lighten up your barbecue, head to one of the many local farmers markets across Alabama.
1. Grilled citrus-chili shrimp
For something a little different than grilled chicken, burgers or pulled pork, why not try throwing some shrimp on the grill? Even better if you can get it fresh from the Gulf.
The citrusy marinade on Chef Rob’s Grilled Citrus-Chili Shrimp, with the zest and juice of lemon, lime and orange guarantees a bright flavor you and your guests will love. Chili powder and paprika give the dish a kick to remember.
Not a fan of shrimp? Simply sub-in extra-firm tofu with the water squeezed out. Delicioso.
2. White BBQ sauce
If you decide to go with pulled chicken or pork, this lightened-up Alabama White BBQ sauce is always a winner. Fat-free mayo and reduced-sodium Worcestershire sauce make this recipe heart-healthier than the usual white BBQ sauce recipe.
Salt, pepper, hot sauce, garlic powder and apple cider vinegar deliver unforgettable flavor. Drizzle it on top of whatever you like.
3. Wholesome mac and cheese
Whatever you have as your main dish, you’re sure to want some sides. Mac and cheese is always a fan-favorite, and this one is so rich and flavorful your guests won’t even notice it’s healthier than usual, thanks to whole wheat pasta and reduced-fat cheese.
4. Watermelon sherbet
Every good barbecue has to come to an end, and this Watermelon Sherbet is the perfect way to wrap up your culinary feast. It’s so refreshing, creamy and light, your guests won’t even realize how good it is for them. Plus, it has the cutest mini-chocolate chips to substitute for seeds, which is both adorable and tasty.
For more healthy recipes, check out Chews Wisely Alabama or submit your own recipes.
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