Last Saturday I went on my first Denver-area Open Days tour, a Garden Conservancy program offering access to private gardens nationwide. I kicked things off at Desert Mountain Gardens in the south Denver suburb of Littleton.
A split-rail fence along the side gives the garden a homey rural feel. Lavender clematis scrambles up one section…
…and white clematis another, its starry flowers bigger than cocktail napkins.
Stepping into the garden, I realized this is a garden about foliage, form, and cold- and drought-toughness. Someone who loves cold-hardy cactus and succulents lives here.
Rod is a great garden host and showed me all around, naming any plant I asked about, even though I promptly forgot 99% of them. I have so much to learn here. However, I recognized many Texas-friendly plants in his collection, like prickly pear, cholla, yucca. His species, of course, must withstand Zone 5b winters, rather than the Zone 9a (I planted for 8b) winter of Austin.
Rod enjoys two gardening worlds by decamping to Tucson for the winter. The rest of the year, he gardens here.
This metal yucca sculpture came from an Arizona artist, he told me. Behind it grows a colony of bluestem joint fir (Ephedra equisetina). It’s beautiful, but what a spreader.
Mahonia (Mahonia fremontii) was in gorgeous and fragrant bloom along the street. Correction: This is Mahonia haematocarpa, aka red barberry.
I’m a sucker for prickly pear — those Mickey Mouse pads, light-catching spines, and bright flowers and tunas — and it seems Rod is too. This one is showcased as an accent in a container.
The view along the front walk is a study in silver-green foliage.
I’ve always been too chicken to grow cholla — they have barbed spines that won’t let go. But I admire their jointed, slender form.
A pot of flowering petunias and salvia welcomes visitors near the front door.
Rod also has specimen trees, like this majestic blue spruce…
…and a rarer gray pine (Pinus sabiniana).
Peeling bark on a birch
In back, an eye-popping swath of ice plant surrounds a tiny crevice garden in a rose-colored Domenique Turnbull pot.
It evokes mountains and desert.
A rock garden constructed of large gray boulders fills the lower backyard. Yucca, columbine, and creeping alpine plants thrive on top.
There’s also a crevice garden with narrower planting gaps, where cold-hardy succulents grow.
Rod is a serious collector and rattled off plant names I’d never heard of. He’s also traveled the world to explore plants.
I’ll never be a collector like that myself, but I appreciate the passion of those who are.
View across the crevice garden
Detail with columbine
My thanks to Rod for opening his garden and sharing his plant knowledge!
Up next: The “Not Arizona” garden on the Open Days tour.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Quiche is divine, but the crust can be time consuming and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.
The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche (1).
Active time: 25 minutes | Total time: 1 hour 15 minutes
Kale Egg-White Quiche With Sweet Potato Crust
Ingredients
Cooking spray
1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
2 tsp olive oil
1 yellow onion, chopped
1 tbsp fresh thyme, chopped
4 cups (84g) kale, roughly chopped
8 large egg whites
2 large eggs
1/4 cup (20g) shredded Parmesan cheese
1/2 tsp freshly ground black pepper
6 tsp chipotle pepper sauce, or preferred hot sauce, to taste
Directions
Preheat the oven to 375ºF (190ºC).
Spray a 9-inch, deep-dish pie pan with cooking spray, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.
Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.
In a large sauté pan, drizzle the olive oil and place over medium-high heat.
Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened.
Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.
In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.
Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.
Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.
We road-tripped slowly from Austin to Denver in order to miss an early May snowstorm along the Front Range. (Whaaaat?) But after we arrived, Denver was surprisingly warm and green. We leapt straight into house-hunting, and while out and about one day, I popped over to SummerHome Garden to say hello to owner Lisa Negri and see how her garden is coming along. As you can see, it was lush and green just days after the big snow.
I admired apple-blossom flowers on a chokeberry.
And swirled tepees of branches and vines — bug snugs, as Lisa calls them. They shelter overwintering insects while adding structure to the garden.
An agave bloom spike, severed from its decaying mother plant, stands like a totem pole in the center of the garden.
Zooming in on the flower structure
Here’s agave-mom over in the corner. She gave it her all to flower, as agaves do, and now she’s just a pretty ghost.
Blue flax was dancing through the garden, its flowers an echo of the sky.
Allium foliage was burned by the freeze, but this one is still flowering against silver rabbitbrush.
Since my previous visits, Lisa has added a monumental sculpture of a prairie grass. Tall steel blades arch overhead, giving you the perspective of a rabbit in a meadow.
Josh Bales of Dying Breeds made it custom for Lisa. He dubbed it Against the Odds because she initially requested an odd number of leaf blades. But after he mocked up different versions, she preferred one with an even number.
OK, here’s the space I really dropped by to see: the cactus crevice garden, which I hoped might be in full bloom.
Some cacti were showing off jewel-colored flowers. But Lisa said many of the flower buds were burned by the freeze and would not open.
Well, I wasn’t disappointed. Here’s a spiny claret cup cactus valiantly flowering orange-red.
And more flax making a scrim of blue against rocks and cactus
A collection of hypertufa pots by Domenique Turnbull — a must-have accent for every Denver garden, I’m convinced — display more cacti.
Ka-pow! Look at the eggplant-purple pads on this prickly pear.
And another one less whiskered with spines
A wide view shows the mountain-like rock placement of the crevice garden.
Glowing pads and (frozen?) flower buds on another prickly pear
Yuccas add their own spiky forms here too, basking in the heat against the garage.
A low trough holds a tapestry of tiny creeping succulents.
And another
A bee condo invites native bees to nest in holes drilled into wood or in pithy stems.
Along with pollinators, Lisa welcomes the public into her garden. You can find visiting hours on her website. Be sure to check it out.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Memorial Day weekend signals the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
It’s the first backyard gathering of the season—the grill heating up, a table filling with sides, and people outside with plates in hand.
And whether you’re hosting the cookout or showing up as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with balance in mind.
Start With Lean Protein for Healthy Grilling
At most BBQs, the protein is the centerpiece of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep meals satisfying, which can be especially helpful at gatherings where food is available for hours (1).
Some BBQ-friendly options include:
Grilled chicken breast (or thighs for a more budget-friendly flavorful option)
Turkey burgers (often an affordable choice when feeding a crowd)
Shrimp skewers
Salmon fillets
Lean beef burgers
If you’re hosting, these proteins are easy to grill in batches. And if you’re attending, look for whichever protein option is available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, citrus, herbs, or garlic can add plenty of flavor without needing heavy sauces.
Put Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook beautifully over open heat, developing caramelized edges and smoky flavor that makes them just as appealing as the main dish.
Good grilling options include:
Zucchini and summer squash
Bell peppers
Mushrooms
Asparagus
Corn on the cob
Tomatoes
Onion wedges
Toss vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables contribute fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
BBQ spreads usually include several side dishes, and that’s part of the fun. Many of these classic sides are also simple and affordable to prepare for a crowd, which is one reason they show up at so many cookouts.
For your plate, rather than sampling a little of everything, choose two sides intentionally: one hearty option and one lighter, produce choice.
Hearty sides might include:
Potato salad
Pasta salad
Baked beans (a classic, budget-friendly BBQ staple)
Chips and dip
Fresh sides might include:
Cucumber or tomato salad
Coleslaw
Watermelon
Mixed greens
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruit, or beans can help make the meal more satisfying overall (3),” adds Sullivan.
This approach keeps the meal enjoyable without feeling like you’re skipping the foods you came to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make the biggest difference.
A simple guideline is to aim for a mix of:
Protein
Vegetables or fruit
One or two sides you enjoy
Extras like sauces, buns, and dips absolutely count toward your overall nutrition, so if you’re tracking meals in MyFitnessPal, remember to log them along with the rest of your plate.
Most importantly, remember that one holiday meal doesn’t define your habits.
Healthy Grilling Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder whether grilled meat is healthy. The concern comes from compounds that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high heat or when fat drips onto flames and creates smoke that sticks to the meat (4).
In very high amounts, these compounds have been shown to cause cancer in animal studies, though typical exposure from grilling is much lower (4).
Fortunately, a few simple grilling habits can help reduce the formation of these compounds:
Choose lean cuts of meat. Leaner options like chicken breast, fish, and turkey produce fewer fat drippings, which can reduce smoke and PAHs while cooking (5,6).
Marinate meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
Flip meat frequently. Turning meat more often can help prevent burning and limit the formation of HCAs (9).
Avoid heavy charring. Remove blackened portions and avoid overcooking meats as these can increase HCA levels (4,10).
Use moderate heat or indirect grilling. Keeping food slightly farther from direct flames can reduce smoke exposure and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy strategy. They don’t produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “grilling can absolutely be part of a healthy eating pattern, especially when you include grilled vegetables with proteins and use the right techniques.”
Yes. Grilled proteins, vegetables, and balanced sides can easily be part of a nutritious eating pattern. The key is focusing on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
What are the healthiest foods to grill?
Lean proteins like chicken, fish, turkey burgers, and shrimp are good options. Vegetables such as zucchini, peppers, onion, and corn also work well on the grill and provide fiber and nutrients.
Should I track a cookout meal?
That depends on your personal goals. You may find it helpful to log meals in MyFitnessPal throughout the day, including at the cookout to stay mindful of your habits, while others prefer to simply enjoy the day and return to their routine afterward.
Is charcoal grilling bad for you?
Not necessarily. The bigger concern is very high-heat cooking and heavy charring, which can create compounds like HCAs and PAHs. Using moderate heat, marinating meat, and avoiding blackened portions can help reduce those risks (4,6,10).
Bottom Line
Memorial Day BBQs are about gathering, celebrating the start of summer, and sharing a meal outdoors.
Whether you’re firing up the grill or filling your plate as a guest, a few simple strategies can help you enjoy the holiday while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides intentionally to build a balanced plate.
And if you’re curious how your meal fits into your overall habits, MyFitnessPal can offer an easy way to stay mindful without taking away from the moment.
Memorial Day weekend signals the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
It’s the first backyard gathering of the season—the grill heating up, a table filling with sides, and people outside with plates in hand.
And whether you’re hosting the cookout or showing up as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with balance in mind.
Start With Lean Protein for Healthy Grilling
At most BBQs, the protein is the centerpiece of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep meals satisfying, which can be especially helpful at gatherings where food is available for hours (1).
Some BBQ-friendly options include:
Grilled chicken breast (or thighs for a more budget-friendly flavorful option)
Turkey burgers (often an affordable choice when feeding a crowd)
Shrimp skewers
Salmon fillets
Lean beef burgers
If you’re hosting, these proteins are easy to grill in batches. And if you’re attending, look for whichever protein option is available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, citrus, herbs, or garlic can add plenty of flavor without needing heavy sauces.
Put Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook beautifully over open heat, developing caramelized edges and smoky flavor that makes them just as appealing as the main dish.
Good grilling options include:
Zucchini and summer squash
Bell peppers
Mushrooms
Asparagus
Corn on the cob
Tomatoes
Onion wedges
Toss vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables contribute fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
BBQ spreads usually include several side dishes, and that’s part of the fun. Many of these classic sides are also simple and affordable to prepare for a crowd, which is one reason they show up at so many cookouts.
For your plate, rather than sampling a little of everything, choose two sides intentionally: one hearty option and one lighter, produce choice.
Hearty sides might include:
Potato salad
Pasta salad
Baked beans (a classic, budget-friendly BBQ staple)
Chips and dip
Fresh sides might include:
Cucumber or tomato salad
Coleslaw
Watermelon
Mixed greens
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruit, or beans can help make the meal more satisfying overall (3),” adds Sullivan.
This approach keeps the meal enjoyable without feeling like you’re skipping the foods you came to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make the biggest difference.
A simple guideline is to aim for a mix of:
Protein
Vegetables or fruit
One or two sides you enjoy
Extras like sauces, buns, and dips absolutely count toward your overall nutrition, so if you’re tracking meals in MyFitnessPal, remember to log them along with the rest of your plate.
Most importantly, remember that one holiday meal doesn’t define your habits.
Healthy Grilling Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder whether grilled meat is healthy. The concern comes from compounds that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high heat or when fat drips onto flames and creates smoke that sticks to the meat (4).
In very high amounts, these compounds have been shown to cause cancer in animal studies, though typical exposure from grilling is much lower (4).
Fortunately, a few simple grilling habits can help reduce the formation of these compounds:
Choose lean cuts of meat. Leaner options like chicken breast, fish, and turkey produce fewer fat drippings, which can reduce smoke and PAHs while cooking (5,6).
Marinate meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
Flip meat frequently. Turning meat more often can help prevent burning and limit the formation of HCAs (9).
Avoid heavy charring. Remove blackened portions and avoid overcooking meats as these can increase HCA levels (4,10).
Use moderate heat or indirect grilling. Keeping food slightly farther from direct flames can reduce smoke exposure and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy strategy. They don’t produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “grilling can absolutely be part of a healthy eating pattern, especially when you include grilled vegetables with proteins and use the right techniques.”
Yes. Grilled proteins, vegetables, and balanced sides can easily be part of a nutritious eating pattern. The key is focusing on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
What are the healthiest foods to grill?
Lean proteins like chicken, fish, turkey burgers, and shrimp are good options. Vegetables such as zucchini, peppers, onion, and corn also work well on the grill and provide fiber and nutrients.
Should I track a cookout meal?
That depends on your personal goals. You may find it helpful to log meals in MyFitnessPal throughout the day, including at the cookout to stay mindful of your habits, while others prefer to simply enjoy the day and return to their routine afterward.
Is charcoal grilling bad for you?
Not necessarily. The bigger concern is very high-heat cooking and heavy charring, which can create compounds like HCAs and PAHs. Using moderate heat, marinating meat, and avoiding blackened portions can help reduce those risks (4,6,10).
Bottom Line
Memorial Day BBQs are about gathering, celebrating the start of summer, and sharing a meal outdoors.
Whether you’re firing up the grill or filling your plate as a guest, a few simple strategies can help you enjoy the holiday while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides intentionally to build a balanced plate.
And if you’re curious how your meal fits into your overall habits, MyFitnessPal can offer an easy way to stay mindful without taking away from the moment.
Memorial Day weekend signals the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
It’s the first backyard gathering of the season—the grill heating up, a table filling with sides, and people outside with plates in hand.
And whether you’re hosting the cookout or showing up as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with balance in mind.
Start With Lean Protein for Healthy Grilling
At most BBQs, the protein is the centerpiece of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep meals satisfying, which can be especially helpful at gatherings where food is available for hours (1).
Some BBQ-friendly options include:
Grilled chicken breast (or thighs for a more budget-friendly flavorful option)
Turkey burgers (often an affordable choice when feeding a crowd)
Shrimp skewers
Salmon fillets
Lean beef burgers
If you’re hosting, these proteins are easy to grill in batches. And if you’re attending, look for whichever protein option is available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, citrus, herbs, or garlic can add plenty of flavor without needing heavy sauces.
Put Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook beautifully over open heat, developing caramelized edges and smoky flavor that makes them just as appealing as the main dish.
Good grilling options include:
Zucchini and summer squash
Bell peppers
Mushrooms
Asparagus
Corn on the cob
Tomatoes
Onion wedges
Toss vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables contribute fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
BBQ spreads usually include several side dishes, and that’s part of the fun. Many of these classic sides are also simple and affordable to prepare for a crowd, which is one reason they show up at so many cookouts.
For your plate, rather than sampling a little of everything, choose two sides intentionally: one hearty option and one lighter, produce choice.
Hearty sides might include:
Potato salad
Pasta salad
Baked beans (a classic, budget-friendly BBQ staple)
Chips and dip
Fresh sides might include:
Cucumber or tomato salad
Coleslaw
Watermelon
Mixed greens
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruit, or beans can help make the meal more satisfying overall (3),” adds Sullivan.
This approach keeps the meal enjoyable without feeling like you’re skipping the foods you came to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make the biggest difference.
A simple guideline is to aim for a mix of:
Protein
Vegetables or fruit
One or two sides you enjoy
Extras like sauces, buns, and dips absolutely count toward your overall nutrition, so if you’re tracking meals in MyFitnessPal, remember to log them along with the rest of your plate.
Most importantly, remember that one holiday meal doesn’t define your habits.
Healthy Grilling Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder whether grilled meat is healthy. The concern comes from compounds that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high heat or when fat drips onto flames and creates smoke that sticks to the meat (4).
In very high amounts, these compounds have been shown to cause cancer in animal studies, though typical exposure from grilling is much lower (4).
Fortunately, a few simple grilling habits can help reduce the formation of these compounds:
Choose lean cuts of meat. Leaner options like chicken breast, fish, and turkey produce fewer fat drippings, which can reduce smoke and PAHs while cooking (5,6).
Marinate meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
Flip meat frequently. Turning meat more often can help prevent burning and limit the formation of HCAs (9).
Avoid heavy charring. Remove blackened portions and avoid overcooking meats as these can increase HCA levels (4,10).
Use moderate heat or indirect grilling. Keeping food slightly farther from direct flames can reduce smoke exposure and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy strategy. They don’t produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “grilling can absolutely be part of a healthy eating pattern, especially when you include grilled vegetables with proteins and use the right techniques.”
Yes. Grilled proteins, vegetables, and balanced sides can easily be part of a nutritious eating pattern. The key is focusing on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
What are the healthiest foods to grill?
Lean proteins like chicken, fish, turkey burgers, and shrimp are good options. Vegetables such as zucchini, peppers, onion, and corn also work well on the grill and provide fiber and nutrients.
Should I track a cookout meal?
That depends on your personal goals. You may find it helpful to log meals in MyFitnessPal throughout the day, including at the cookout to stay mindful of your habits, while others prefer to simply enjoy the day and return to their routine afterward.
Is charcoal grilling bad for you?
Not necessarily. The bigger concern is very high-heat cooking and heavy charring, which can create compounds like HCAs and PAHs. Using moderate heat, marinating meat, and avoiding blackened portions can help reduce those risks (4,6,10).
Bottom Line
Memorial Day BBQs are about gathering, celebrating the start of summer, and sharing a meal outdoors.
Whether you’re firing up the grill or filling your plate as a guest, a few simple strategies can help you enjoy the holiday while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides intentionally to build a balanced plate.
And if you’re curious how your meal fits into your overall habits, MyFitnessPal can offer an easy way to stay mindful without taking away from the moment.
Memorial Day weekend signals the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
It’s the first backyard gathering of the season—the grill heating up, a table filling with sides, and people outside with plates in hand.
And whether you’re hosting the cookout or showing up as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with balance in mind.
Start With Lean Protein for Healthy Grilling
At most BBQs, the protein is the centerpiece of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep meals satisfying, which can be especially helpful at gatherings where food is available for hours (1).
Some BBQ-friendly options include:
Grilled chicken breast (or thighs for a more budget-friendly flavorful option)
Turkey burgers (often an affordable choice when feeding a crowd)
Shrimp skewers
Salmon fillets
Lean beef burgers
If you’re hosting, these proteins are easy to grill in batches. And if you’re attending, look for whichever protein option is available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, citrus, herbs, or garlic can add plenty of flavor without needing heavy sauces.
Put Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook beautifully over open heat, developing caramelized edges and smoky flavor that makes them just as appealing as the main dish.
Good grilling options include:
Zucchini and summer squash
Bell peppers
Mushrooms
Asparagus
Corn on the cob
Tomatoes
Onion wedges
Toss vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables contribute fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
BBQ spreads usually include several side dishes, and that’s part of the fun. Many of these classic sides are also simple and affordable to prepare for a crowd, which is one reason they show up at so many cookouts.
For your plate, rather than sampling a little of everything, choose two sides intentionally: one hearty option and one lighter, produce choice.
Hearty sides might include:
Potato salad
Pasta salad
Baked beans (a classic, budget-friendly BBQ staple)
Chips and dip
Fresh sides might include:
Cucumber or tomato salad
Coleslaw
Watermelon
Mixed greens
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruit, or beans can help make the meal more satisfying overall (3),” adds Sullivan.
This approach keeps the meal enjoyable without feeling like you’re skipping the foods you came to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make the biggest difference.
A simple guideline is to aim for a mix of:
Protein
Vegetables or fruit
One or two sides you enjoy
Extras like sauces, buns, and dips absolutely count toward your overall nutrition, so if you’re tracking meals in MyFitnessPal, remember to log them along with the rest of your plate.
Most importantly, remember that one holiday meal doesn’t define your habits.
Healthy Grilling Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder whether grilled meat is healthy. The concern comes from compounds that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high heat or when fat drips onto flames and creates smoke that sticks to the meat (4).
In very high amounts, these compounds have been shown to cause cancer in animal studies, though typical exposure from grilling is much lower (4).
Fortunately, a few simple grilling habits can help reduce the formation of these compounds:
Choose lean cuts of meat. Leaner options like chicken breast, fish, and turkey produce fewer fat drippings, which can reduce smoke and PAHs while cooking (5,6).
Marinate meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
Flip meat frequently. Turning meat more often can help prevent burning and limit the formation of HCAs (9).
Avoid heavy charring. Remove blackened portions and avoid overcooking meats as these can increase HCA levels (4,10).
Use moderate heat or indirect grilling. Keeping food slightly farther from direct flames can reduce smoke exposure and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy strategy. They don’t produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “grilling can absolutely be part of a healthy eating pattern, especially when you include grilled vegetables with proteins and use the right techniques.”
Yes. Grilled proteins, vegetables, and balanced sides can easily be part of a nutritious eating pattern. The key is focusing on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
What are the healthiest foods to grill?
Lean proteins like chicken, fish, turkey burgers, and shrimp are good options. Vegetables such as zucchini, peppers, onion, and corn also work well on the grill and provide fiber and nutrients.
Should I track a cookout meal?
That depends on your personal goals. You may find it helpful to log meals in MyFitnessPal throughout the day, including at the cookout to stay mindful of your habits, while others prefer to simply enjoy the day and return to their routine afterward.
Is charcoal grilling bad for you?
Not necessarily. The bigger concern is very high-heat cooking and heavy charring, which can create compounds like HCAs and PAHs. Using moderate heat, marinating meat, and avoiding blackened portions can help reduce those risks (4,6,10).
Bottom Line
Memorial Day BBQs are about gathering, celebrating the start of summer, and sharing a meal outdoors.
Whether you’re firing up the grill or filling your plate as a guest, a few simple strategies can help you enjoy the holiday while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides intentionally to build a balanced plate.
And if you’re curious how your meal fits into your overall habits, MyFitnessPal can offer an easy way to stay mindful without taking away from the moment.
Memorial Day weekend signals the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
It’s the first backyard gathering of the season—the grill heating up, a table filling with sides, and people outside with plates in hand.
And whether you’re hosting the cookout or showing up as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with balance in mind.
Start With Lean Protein for Healthy Grilling
At most BBQs, the protein is the centerpiece of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep meals satisfying, which can be especially helpful at gatherings where food is available for hours (1).
Some BBQ-friendly options include:
Grilled chicken breast (or thighs for a more budget-friendly flavorful option)
Turkey burgers (often an affordable choice when feeding a crowd)
Shrimp skewers
Salmon fillets
Lean beef burgers
If you’re hosting, these proteins are easy to grill in batches. And if you’re attending, look for whichever protein option is available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, citrus, herbs, or garlic can add plenty of flavor without needing heavy sauces.
Put Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook beautifully over open heat, developing caramelized edges and smoky flavor that makes them just as appealing as the main dish.
Good grilling options include:
Zucchini and summer squash
Bell peppers
Mushrooms
Asparagus
Corn on the cob
Tomatoes
Onion wedges
Toss vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables contribute fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
BBQ spreads usually include several side dishes, and that’s part of the fun. Many of these classic sides are also simple and affordable to prepare for a crowd, which is one reason they show up at so many cookouts.
For your plate, rather than sampling a little of everything, choose two sides intentionally: one hearty option and one lighter, produce choice.
Hearty sides might include:
Potato salad
Pasta salad
Baked beans (a classic, budget-friendly BBQ staple)
Chips and dip
Fresh sides might include:
Cucumber or tomato salad
Coleslaw
Watermelon
Mixed greens
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruit, or beans can help make the meal more satisfying overall (3),” adds Sullivan.
This approach keeps the meal enjoyable without feeling like you’re skipping the foods you came to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make the biggest difference.
A simple guideline is to aim for a mix of:
Protein
Vegetables or fruit
One or two sides you enjoy
Extras like sauces, buns, and dips absolutely count toward your overall nutrition, so if you’re tracking meals in MyFitnessPal, remember to log them along with the rest of your plate.
Most importantly, remember that one holiday meal doesn’t define your habits.
Healthy Grilling Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder whether grilled meat is healthy. The concern comes from compounds that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high heat or when fat drips onto flames and creates smoke that sticks to the meat (4).
In very high amounts, these compounds have been shown to cause cancer in animal studies, though typical exposure from grilling is much lower (4).
Fortunately, a few simple grilling habits can help reduce the formation of these compounds:
Choose lean cuts of meat. Leaner options like chicken breast, fish, and turkey produce fewer fat drippings, which can reduce smoke and PAHs while cooking (5,6).
Marinate meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
Flip meat frequently. Turning meat more often can help prevent burning and limit the formation of HCAs (9).
Avoid heavy charring. Remove blackened portions and avoid overcooking meats as these can increase HCA levels (4,10).
Use moderate heat or indirect grilling. Keeping food slightly farther from direct flames can reduce smoke exposure and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy strategy. They don’t produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “grilling can absolutely be part of a healthy eating pattern, especially when you include grilled vegetables with proteins and use the right techniques.”
Yes. Grilled proteins, vegetables, and balanced sides can easily be part of a nutritious eating pattern. The key is focusing on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
What are the healthiest foods to grill?
Lean proteins like chicken, fish, turkey burgers, and shrimp are good options. Vegetables such as zucchini, peppers, onion, and corn also work well on the grill and provide fiber and nutrients.
Should I track a cookout meal?
That depends on your personal goals. You may find it helpful to log meals in MyFitnessPal throughout the day, including at the cookout to stay mindful of your habits, while others prefer to simply enjoy the day and return to their routine afterward.
Is charcoal grilling bad for you?
Not necessarily. The bigger concern is very high-heat cooking and heavy charring, which can create compounds like HCAs and PAHs. Using moderate heat, marinating meat, and avoiding blackened portions can help reduce those risks (4,6,10).
Bottom Line
Memorial Day BBQs are about gathering, celebrating the start of summer, and sharing a meal outdoors.
Whether you’re firing up the grill or filling your plate as a guest, a few simple strategies can help you enjoy the holiday while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides intentionally to build a balanced plate.
And if you’re curious how your meal fits into your overall habits, MyFitnessPal can offer an easy way to stay mindful without taking away from the moment.
Whether you’re hosting a backyard party or going to a potluck, celebrate the holiday with nine of our favorite Memorial Day recipes — easy skewers, flavorful burgers, tangy chicken wings and healthy sides and desserts.
Your Memorial Day weekend cookout will be the talk of the town!
Whether you’re hosting a backyard party or going to a potluck, celebrate the holiday with nine of our favorite Memorial Day recipes — easy skewers, flavorful burgers, tangy chicken wings and healthy sides and desserts.
Your Memorial Day weekend cookout will be the talk of the town!
