By Denise Swogetinsky

Special to The Messenger

 It's spring and we just want to be outside. This is where your grill comes in handy. Remember planning and moderation are the keys to healthy eating.


Bacon Wrapped Asparagus
 1 to 2 lbs. Bacon slices

Olive oil spray

Salt and pepper to taste

 Trim asparagus. Spray with oil and season with salt and pepper. Wrap 4 to 5 asparagus in 2 slices of bacon. Use tooth pick to hold in place. Grill these on top shelf, turning as bacon cooks. Bacon should be browned completely to serve.


Summer Vegetable Melody



Fresh broccoli




Bell pepper

Cherry tomatoes

Salt and pepper

Olive oil

1\4 to 1\2 lb. butter


Wash, trim, and cut all vegetables into equal size.  Put all into a large bowl. Toss in olive oil, salt and pepper, mixing vegetables together. Put serving size in aluminum foil, place a piece of butter on top, and wrap to seal in juices. Grill on top shelf of grill for about 30 minutes.


Low Carb BBQ Sauce

6 Oz Tomato Paste canned

Cup Water

 Cup Apple Cider Vinegar

2 Tablespoons Worcestershire

2 Tablespoons Mustard use dijon for some extra spice

1 Tablespoon Onion Powder

1 Tablespoon Chili Powder½ Teaspoon Garlic Powder

1 Teaspoon Sea Salt

½ Teaspoon sugar free sweetener
2 Teaspoons Liquid Smoke 


Add all ingredients to a sauce pan and stir to combine. Heat on medium heat until you start to see bubbles form, then bring the sauce to a very low simmer. Simmer until your sauce reaches desired thickness (the longer you simmer, the more liquid will evaporate—however the sauce is already pretty thick as its base is tomato paste). I usually heat mine for about 5 minutes. Allow sauce to cool and enjoy!


 Low Carb Dry Rubbed

3 tbsp. cumin

3 tbsp. paprika

3 tsp onion powder

3 tsp garlic powder

3 tsp pepper

3 tsp cinnamon

3 tsp chili powder

3 tsp cayenne pepper

3 tsp dried oregano

3 tsp dried parsley

3 tsp salt

 Mix all spices well and store in air right container. Great for most meats.

 Meat Marinade

1 1/2 c. oil

3/4 c. soy sauce

1/4 c. Worcestershire sauce

2 tbsp. dry mustard

Parsley flakes

1/3 c. Real Lemon juice

2 1/4 tsp. salt

1 tsp. pepper

2 cloves garlic minced

1/2 c. wine or wine vinegar


Mix all ingredients; marinate meat overnight.


Low Carb Buffalo Ribs on the Grill

1 rack Pork Back Ribs

salt and pepper


For The Buffalo Sauce

½ cup Tabasco

cup unsalted butter

1 tsp Worcestershire sauce

½ tsp onion powder


Removed the membrane from the back of the ribs, then season with salt and pepper.  Place them on the upper rack of a preheated grill (set to medium heat), and place some kitchen foil underneath the ribs. Close the lid - and cook for one and a half hours without opening the lid. Towards the end of that cooking time, make the buffalo sauce by combining all the ingredients in a saucepan, and whisking together over a low heat until the butter has melted and incorporated into the sauce. Brush half the sauce onto the ribs, close the lid and continue to cook for another 20-30 minutes. Heat the remaining sauce in the pan until boiling, then brush onto the ribs after cooking time is complete. Separate the ribs and serve with blue cheese dressing, ranch, or sour cream



 Ranch seasoning
1 Tbsp dried parsley

1 tsp dried dill

1 tsp dried basil

1 tsp onion powder

1 tsp garlic powder

1/2 tsp salt

1/2 tsp pepper

1/2 tsp paprika

1/2 tsp ground mustard


Preheat a grill or grill pan over medium-high heat.Oil as necessary to prevent sticking.Season the chicken with salt and pepper.Next, rub 1 Tbsp of the Ranch over one side of the chicken breasts (add some oil to the seasoning if using an outdoor grill).Flip the chicken over and rub the last 1 Tbsp of Ranch over the chicken breasts.Grill the chicken for 5-7 minutes on one side. Flip the chicken over and cook for another 5 mins or until cooked through.Served with a side salad and Ranch Dressing for dipping.


Ranch Dressing

 Combine the parsley, dill, and basil in a spice grinder or mortar and pestle and grind to a powder.Combine the mixture with the rest of the ingredients. Makes about 4-5 Tbsp.To make Homemade Ranch Dressing mix 2 Tbsp of Ranch seasoning with 1/3 cup homemade mayonnaise and 1/4 cup of almond milk, coconut milk, or grass fed heavy cream. 

Grilled Ranch Chicken  
2 lbs boneless skinless chicken breast (4-5 pieces)

2 Tbsp Ranch Seasoning