Healthy BBQ Swaps

It’s barbeque season! Certified personal trainer and nutritionist, Sara Gerbracht, stopped by to provide tips on how to make healthier choices at your next ‘get together’ with family and friends.

Recipe #1: Turkey Brat Wrapped in Lettuce
Swapped for: Regular brat with bun

Ingredients: 1 turkey brat, 1 large washed and dry romaine lettuce leaf

Optional toppings: Chopped onions, Fat free cheese, mustard, horseradish, sugar free ketchup, sriracha/hot sauce, sauerkraut, apple coleslaw

Instructions: Place the turkey brat on the grill, and cook as you would a normal brat. Instead of using a bun, place the grilled turkey brat in a large lead of lettuce, as if it were a brat bun. The “crunch” of the lettuce will suit your taste buds, without the carbs that are found in normal brat buns.

Recipe #2:
Homemade hummus and veggies
Swapped for chips and dip

Hummus ingredients:

1/3 c tahini
2-4 T cold water
2 T olive oil
1/2 tsp ground cumin
3/4 tsp sea salt
3 medium-sized garlic cloves
juice from 1 regular-sized lemon
15 oz. can of chickpeas rinsed and drained (note: don’t throw away the juice from the chickpeas can!)

Optional toppings: extra drizzle of olive oil, chopped fresh parsley, and everything bagel seasoning


Mix all hummus ingredients together. Blend mixture in a food processor or blender. Chill for at least an hour before serving.

Chop veggies: Celery, carrots, red green and orange sweet peppers, pea pods. Dip veggies into hummus mixture once mixture is chilled and ready to serve.

Recipe #3: Low-Calorie Apple Coleslaw
Swapped for traditional coleslaw

Coleslaw ingredients:
2 bags coleslaw mix with carrots
1 small diced red onion
2 c. of thinly sliced apples

Coleslaw dressing ingredients:
1 can of leftover Chickpeas juice (used in the hummus recipe)
¼ c Apple Cider Vinegar
2 T Yellow Mustard
1 tsp Sea salt
1 tsp black pepper
½ c Fat free Greek Yogurt

Instructions: Mix ColeSlaw ingredients together. Mix Coleslaw dressing ingredients, and combine with the Coleslaw mixture. Chill Coleslaw for at least an hour before serving.

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