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Recipes: A healthy Memorial Day BBQ requires one simple step

Written By | May 27, 2016

WASHINGTON, May 26, 2106 – Just because you are trying to eat healthier does not mean you need to stay away from Memorial Day barbecues.  There are plenty of delicious food choices that are low in saturated fats, carbohydrates and empty calories.

Delicious and healthy, any day of the year, starts in the grocery store.  Choose items that do not include high fructose corn syrup and long lists of unreadable ingredients.  In my opinion, high fructose corn syrup is the number one saboteur of any healthy diet — and it is found in bread, mayonnaise, ketchup, barbecue sauce, salad dressings and many prepared foods.  Read your labels and make other choices.

Duke's Mayo nutrition lable

Duke’s Mayo nutrition label

lOne of my alternatives to hfc laden condiments is Duke’s Mayo. Duke’s is not only delicious but it also has a great story. Duke’s origins are in Eugenia Duke’s Greenville, South Carolina kitchen in 1917, and in the Richmond, Virginia, C.F. Sauer family in 1929.

During WWI Mrs. Duke made sandwiches using her homemade mayonnaise and sold them to soldiers at nearby Fort Sevier.  She also sold sandwiches in drugstores, and eventually a local grocer agreed to take a few bottles of her mayonnaise on consignment. The volume of orders continued growing until she progressed from operating out of her kitchen to a separate outbuilding on her property (historical information taken from the Duke’s Mayo website)

Sandwich-making led to Mrs. Duke selling Duke’s Mayonnaise full-time and finally selling her company to the the C.F. Sauer Company in 1929.

Duke’s Mayo is great on sandwiches, but what it does to the lowly hamburger which often becomes dried out in the grilling process is remarkable.

Image by LWYang / Creative Commons -

Hamburger Image by LWYang / Creative Commons – –


  • 1/3 cup Duke’s Mayonnaise
  • 2 teaspoons Grill Shakers Hamburger Spice
  • 2 tablespoons ketchup
  • 1 teaspoon Sauer’s Mustard
  • 1 pound ground beef, between 80 and 90 percent lean
  • 2 teaspoons Grill Shakers Hamburger spice


Mix first four ingredients. Refrigerate 1 hour or overnight. Mix beef and Grill Shakers. Form into four patties. Grill until cooked through. Add condiments  and enjoy.

Serving Size: four servings

Make your own Grill Shakers by combining sea salt, dried ground garlic or finely diced whole clove, black pepper, ground whole brown mustard seed or a spoonful of mustard, dried onion flakes or finely diced sweet onion, paprika, chile pepper, fresh basil, and rosemary to taste. Add a little lift by including some dried lemon or lime seasoning or a squeeze from a fresh piece of fruit.

Image and recipe courtesy of

Image and recipe courtesy of (sponsored by Walmart)

This tasty Asian coleslaw recipe from the fine folks at Heart.Org offers a tasty alternative that in addition to being diet-healthy will last in the hot weather.

Make this the day before and let it sit over night in the refrigerator.


  • 12 ounces packaged, shredded cabbage (green, purple, or blended)
  • 1 medium cucumber, thinly sliced
  • 1 medium bell pepper (red or green), thinly sliced
  • 5 medium green onions, sliced
  • 12 washed, fresh basil leaves


  • 1/4 teaspoon crushed red pepper flakes
  • 1 clove minced garlic
  • 3 tablespoons vinegar (for extra health use Mott’s Organic Apple Cider with “the mother”)
  • 1/2 teaspoon sugar (use organic cane sugar, honey or Stevia to sweeten your dressing)
  • 1 tablespoon + 1 teaspoon low-sodium soy sauce
  • 1 teaspoon extra virgin olive oil


  1. Combine all vegetables in a bowl and toss. Combine dressing ingredients in a bowl and whisk to blend well.
  2. Pour dressing mixture over vegetables and toss well. Serve.


Yield: 6 servings. Calories: 42, Carbohydrate: 7g, Protein: 2g, Fat: 1 g, Saturated Fat: 0g, Sugar: 4g, Dietary Fiber: 2g, Cholesterol: 0mg, Sodium: 107mg.


Premium Green Tea - Flickr Creative Commons - some rights reserved

Premium Green Tea – Flickr Creative Commons – some rights reserved

Make an antioxidant rich alternative to traditional Southern Sweet Tea using green tea, mint and fresh berries to sweeten. The recipe is easy and can be made in advance. Steep your tea by pouring boiling hot water over Organic Green Tag using either bagged tea or an infuser. While some say you can’t tell the difference, I also like to make it as sun tea, floating bags in fresh, clean water, sealed in large jars or pitchers, and set in the sun.

Add some sprigs of fresh mint and let it sit until your desired strength.

Why green tea? It is bursting with antioxidants which will help protect your cells from damage caused by unstable molecules known as free radicals. Free radicals are constantly formed and then destroyed by antioxidants throughout our lifetime. Green tea helps to cleanse those mad, bad free radicals that we collect through pollution and some food choices.

While your tea is steeping, in a glass jar muddle together berries — blueberries, cranberries, strawberries, blackberries, cherries with mint to make a syrup. Using clean ice cube trays, make it even more special by freezing some whole berries in a bit of crystal clear (use spring or purified water if you can) lemon-infused water.

All these flavors and the natural sugar in the fruit should make this plenty sweet and very refreshing.  Make it for adults by adding a bit of rum for a mojito inspired treat. If you must have it sweeter, use local honey or Stevia (liquid or granular). Stevia, made from the agave plant, is twice as sweet as sugar without the glycemic spike.

When serving, place a spoonful or two of your mint and berry syrup on the bottom of the glass, add berry ice cubes and cover with tea, strained to remove the mint and any loose tea leaves, and garnish with fresh fruit, berries or slices of crisp apple.

Serve with hard cheeses and fresh fruit including pineapple, watermelon and grapes.


Jacquie Kubin

Jacquie Kubin is an award-winning writer and wanderer. She turns her thoughts to an eclectic mix of stories - from politics to sports. Restless by nature and anxious to experience new things, both in the real world and online, Jacquie mostly shares travel and culinary highlights, introduces readers to the chefs and creative people she meets and shares the tips, life and travel information people want to read.