Consuming whole and minimally processed plant foods is definitely good for your health, but cookouts are traditionally a time for grilling burgers and hot dogs. Why not offer some simple and delicious meatless options, in addition to or in place of your usual fare?
Meatless Mains. More people are turning to plant-based meat alternatives (burgers and sausages that look, feel, and taste very much like the real thing) to cut back on meat intake. While these options do well on the grill and are a better choice for the environment, the verdict is out on their impact on health. “These products are ultraprocessed,” says Alice H. Lichtenstein, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, “and many are high in salt and saturated fat.” Packaged veggie-burgers can also be highly processed and high in sodium and additives. “Focus, instead, on whole and minimally processed plant foods,” says Dariush Mozaffarian, MD, DrPH, dean of policy for Tufts’ Friedman School and editor-in-chief of this newsletter.
“You can mix up your own batch of veggie-burgers in a jiffy featuring beans, lentils, grains, vegetables, nuts, herbs, and spices,” says Sharon Palmer, RDN, The Plant-Powered Dietitian. “Then top those burgers with your favorite additions, like avocado, lettuce, tomatoes, and onions.” (See Black Bean and Quinoa Veggie-Burgers below.)
Lots of minimally processed plant foods are delicious when grilled. Tofu grills up well. Use extra-firm and press out as much water as possible before slicing. Soak half-inch slices in your favorite marinade, if desired, and grill over high heat until warmed through. Tempeh (pressed fermented soybeans) can also be grilled. Simply slice, marinate, and grill until slightly charred.
Portobello mushroom caps are another great option and can make a delicious burger with some flavoring and melted cheese.
On the Side. “Vegetables are great on the grill,” says Sharon Palmer, RDN, The Plant-Powered Dietitian. “Asparagus, eggplant, zucchini, yellow squash, mushrooms, onions, and bell pepper are some favorites. I like to whip up a marinade of extra-virgin olive oil, lemon juice, and herbs to soak into the veggies before grilling them.”
Grilling fruits like sliced pineapple or halved peaches, nectarines, and plums 
caramelizes the sugars on the surface and creates a delectable, beautiful side dish or dessert.
Non-grilled sides can be great accompaniments to your grilled fare. “I love to mix up hearty grain- or bean-based salads to accompany outdoor meals,” Palmer says. “In addition, dips made with beans (like hummus or black bean dip) and avocado dips are great to serve with veggies and whole grain crackers.”
Whatever your tastes, outdoor meals can be delicious, colorful, and healthy with the addition of more plant foods.