Time to Breakout the Grill

Labor day is approaching, and for us that means it is time to breakout the grill! Don't have any BBQ sauce at home? Try this recipe and make it at home! Use it on steaks, pork, salmon, chicken or anything else you throw on the grill.

Basic Barbeque Sauce            Yield: 3 Cups



Soy Sauce

Cider Vinegar

Mirin (Sweet Sake)


Sesame Oil

Worcestershire Sauce

Brown Sugar


Dijon Mustard

Hot Red Chilies, Dried, Seeds Removed

Chili Powder

Liquid Smoke

Fresh Ground Black Pepper


2 Cups

2/3 Cup

¼ Cup

¼ Cup

¼ Cup

2 Tablespoons

¼ Cup

¼ Cup (firmly packed)

2 Tablespoons

2 Tablespoons

2 each or to taste

1 Tablespoon

2 Teaspoons

½ Teaspoon



  1. Combine all ingredients in a non-reactive saucepan.
  2. Bring to a boil over medium-high heat.
  3. Reduce heat to medium and simmer 10 to 15 minutes or until sauce is dark, thick and rich, stirring frequently to keep from burning.
  4. Adjust sweetness, sourness and hot pepper to taste.

Side Dishes on the Grill

When we think of grilling, we think of meat- big Flintstone sized hunks of it.  But, veggies and fruits are great on the grill too!  In fact, if you balance out your plate with produce, your brontosaurus steak can fit right in with your health goals.  When grilling veggies, don’t forget the flavor!  Salad dressings make a great marinade or try a dry spice rub.  Almost any dried spice blend will do; try lemon pepper, Cajun spice or even a toss in curry paste.  Always turn frequently to get that smoky char without burning your dinner! Some ideas for great grilled sides:

  • Corn on the cob- place directly on the grill and rotate to get grill “stripes” down the length of the cob.  Serve with a sprinkle of chili powder and a squeeze of lime.
  • Potatoes or sweet potatoes- cut large ones in half then pierce with a fork all over, roll in oil and sprinkle with salt and pepper.  Place directly on the grill grate or wrap in foil and place in the coals.
  • Asparagus cooks well lain crosswise across the grill grates to keep from falling into the flame.
  • Vegetable skewers- fast and convenient; use similar sized items so that they cook evenly.  Whole mushroom, cherry tomato, yellow pepper and onion skewers go great with that steak!
  • For smaller vegetable pieces, foil packets are the way to go.  Just use a double layer of foil to keep them from bursting. 
  • Salad on the grill!  Grill romaine lettuce halves for 2-3 minutes or just until slightly wilted.  Serve with Caesar dressing and parmesan cheese or with blue cheese dressing and chopped bacon pieces.

Whatever you decide to grill, remember main reason why we BBQ—being outside in the fresh air with the company of good friends and family is the best seasoning that any meal could have!

Grilling, broiling, barbecuing - whatever you want to call it - is an art, not just a matter of building a pyre and throwing on a piece of meat as a sacrifice to the gods of the stomach
— James Beard, 'Beard on Food' (1974)


The Chef and the Dietitian