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Nutrition By Mia

ABC Lowcountry Live: Healthy Backyard BBQ

July 28, 2017

Mia Syn Dietitian TV Nutrition Expert

Summertime screams backyard BBQ! Today I shared tips on on how to make a tasty but healthier spread.

Rethink your potato chips

We’ll start with an easy appetizer. Bean or quinoa tortilla chips are a better-for-you alternative to your potato chips. They are light, crispy and higher in plant protein and fiber.  You can serve these with your guacamole or hummus.

Guacamole Burgers and Mediterranean Meatloaf Sliders

Burgers are essential for any backyard BBQ! Be mindful of the meat that you use and be sure to utilize summer ingredients. Grass-fed beef is typically lower in saturated ft and higher in good-for-you omega’s fats.  It’s a better-for-you grilling option that you can feel good about serving your guests.

Rethink your white bread hamburger buns


When it comes to hamburger buns, choose a sprouted whole grain variety. Sprouted makes the vitamins and minerals more bioavailable while lowering the carbs and increasing the protein.

Don’t forget dessert but make it healthier!

We can’t forget dessert! I desserts that are free of grains, gluten, dairy and refined sugar. Instead they are sweetened with raw local honey and made with nut flours. These can accommodate friends and family with dietary restrictions but of course everyone can enjoy them. 

Watch the segment at ABC News 4!


Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes nutrition guides, media segments and collaborations!

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What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
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What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
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With the pandemic amplifying existing food insecurity across the country, @Quaker is partnering with @FeedingAmerica. To join Quaker’s efforts, people can simply purchase a participating Quaker Cereal product and enter the UPC code online at  Quakeroats.com/feedingamerica now through February 28. Quaker will donate $1 to Feeding America for each corresponding UPC code, up to $250,000. Enjoy this delicious recipe and give back this year! Recipe below 👇

What you’ll need:
1 cup Quaker old fashioned oats, ground into flour
2 tsp baking powder
1/2 cup plain nonfat Greek yogurt
2 tsp cinnamon
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1 tbsp almond butter, warmed to a liquid consistency

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1️⃣Preheat oven to 350 F.
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* Values based on USDA Food Composition Database and may vary slightly by brand.

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