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Heat up the grills and get the most out of the season! Grill your weight off by keeping the flavor up and the calories down! Switch up your protein source from chicken to seafood to lean cuts of beef and pork to keep from getting bored. Take advantage of all the fresh fruits and vegetables by eating lots of flavorful (and colorful) salads and side dishes.

I am going to list a couple of my favorite healthy grilling sauces:

Coffee-Balsamic Marinade


  • 1/2 teaspoon instant-coffee granules
  • 1/2 cup hot water
  • 4 tablespoons balsamic vinegar
  • 2 tablespoons dark brown sugar
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons crushed black pepper
  • 3/4 teaspoon salt

Dissolve coffee in hot water in a small bowl. Stir in vinegar, brown sugar, oil, garlic, pepper and salt. Use 1/2 cup to marinate beef or pork. Reserve remaining marinade for basting.

Lemon-Pepper Marinade


  • 1/2 cup lemon juice
  • 1/4 cup Dijon mustard
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon sugar
  • 1 tablespoon crushed black pepper
  • 1 teaspoon salt

Combine lemon juice, mustard, oil, sugar, pepper and salt in a small bowl. Use 1/2 cup to marinate shrimp, tuna, chicken or vegetables. Reserve remaining marinade for basting.

Experiment with your sauces and spices and use FLAVOR to keep your meals exciting. Lean protein and healthy vegetables will help you reach your goals so get to grilling!

Written by: Phillip Nohe

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