Superfood Rainbow BBQ Chicken Salad recipes: High-protein, high-fiber, gluten-free, low net carbs weight loss food swaps

Hello my fellow flavor seekers! Today represents 12 years since my weight loss and I've been sharing how I lost 100 pounds without GLP-1 drugs or weight loss surgery. Here are weight loss food swaps I used to create satisfying high protein, high-fiber, gluten-free food swaps to reduce net carbs.  Here's varieties of my Superfood Rainbow BBQ Chicken Salad recipes that helped me lose weight. 

How Net Carbs work

The concept behind net carbs is that fiber (and sometimes sugar alcohols) is subtracted from the total carbohydrate count because it isn't fully digested and doesn't spike blood sugar levels in the same way. The general idea is that fiber balances out or offsets the carbohydrate impact. So in my sweet dressing and BBQ sauce, I sub fruits with higher protein and lower net carbs. 

• Net Carbs: Total carbohydrates minus dietary fiber. This is the most common metric used to determine digestible carbohydrates. I substitute seeded whole fruit for most of the sugars in my BBQ sauce recipe to slash that slash the carb impact. Here are common fruit swaps. 

• • Lemons: Roughly 4g net carbs per fruit.
  • Raspberries: 3g–5.4g net carbs per half cup or 100g.
  • Cranberries: 4.2-8.4 net carbs per 100 grams
  • Blackberries: 4g–5g net carbs per half cup or 100g.
  • Strawberries: 5.7g–6.5g net carbs per 100g or half cup.
  • Watermelon: 7.2g–7.5g net carbs per 100g.

• Glycemic Load or Index: Measures how a food item impacts your blood glucose levels. Protein and fiber are known to slow down digestion, thus lowering the overall glycemic impact. I use high fiber and high protein foods with good MUFAS (monounsaturated fats) and PUFAS (polyunsaturated fats)

  
  
  

• • Passion Fruit: ~5.2g protein per cup. (net carbs are 14 grams, however)
• Guava: ~4.2g protein per cup.
• Avocado: ~3g protein per medium avocado.
• Jackfruit: ~2.8g protein per cup.

• Macronutrient Balance: Adjusting the ratio of protein, carbohydrates, and fats to stabilize energy levels and sustain satiety. Here are fruits with the best micronutrients.

  
  
  

• • Guava: Exceptional source of vitamin C (more than double daily needs).
  • Papaya: Rich in Vitamin A, C, folate, and potassium, plus papain enzyme.
  • Kiwifruit: High in Vitamin C, K, and E.
  • Berries (Blueberries, Raspberries, Blackberries): Packed with antioxidants (anthocyanins), manganese, and fiber.
  • Citrus (Oranges, Lemons, Limes, Grapefruit): Top sources of vitamin C and flavonoids.
  • Avocados: High in healthy fats, potassium, and vitamins.
  • Pomegranates: High in polyphenol antioxidants.
  • Dried Fruits (Prunes, Apricots): Excellent sources of fiber and iron. 

 

💡 Pro Tip: The Sweetness Swap

Commercial BBQ sauces are often packed with high-fructose corn syrup. By blending whole, low-net-carb fruits like raspberries and blackberries directly into your sauce, you get a rich, tangy flavor and a boost of fiber without the blood sugar spike.

BBQ Sauce Carb cutter Food Swaps

So clearly, the worst fruit is better than the best refined sugars which is the big offender in BBQ sauce. I capitalize on that lower glycemic high fiber superfood goodness of berries and citrus to swap for sugar, honey and high fructose corn syrup that commercial BBQ sauces use in abundance. My favorite to use are  strawberries, cranberries, blackberries and raspberries. I pair them with fresh oranges, limes, grapefruit and lemons, using the entire fruit, minus skin and seeds. I am going to experiment with guava, papaya, pomegranate, other superfood fruits. I only need a quick drizzle of molasses and pure maple syrup and Worcestershire sauce instead of the cups required in most recipes. Here's my full Yum Bomb BBQ Sauce recipe. 

⏰ Time-Saver Tip

Cube three pounds of chicken breast in advance and freeze it in portions. Pre-shredding your rainbow coleslaw mix also cuts your weeknight prep time down to under 15 minutes!

Superfood Rainbow Chicken Salad recipes

1. Cube partially frozen chicken breast (cuts much more easily when only half thawed). I usually make about three pounds because this one goes quickly! 
2. In bowl, toss chicken cubes in mix of garlic powder, onion powder, smoked paprika, celery seed, celery salt, hot pepper (if desired), Worcestershire sauce, lime juice, coriander and a schmidge of ginger. 
3. Sauté chicken in ghee or avocado oil, with diced red onions, chopped cilantro and bell peppers.
4.  Toward the end add about two cups of my homemade BBQ sauce recipe here, enough to coat chicken. (be watching for my secret ingredients!)
5. For rainbow salad, shred green and purple cabbage and carrots (sometimes I cheat and use a bag of rainbow coleslaw mix, shh, I won't tell if you won't). 
6. Add chopped yellow bell peppers, cilantro, parsley and scallions (green onions). 
7. Toss with homemade sweet and sour slaw dressing. (see recipe below) or use Herdez  roasted poblano salsa cremosa. 
8. Top with chopped cilantro and pepitas. 
9. Serve chicken over salad. 
10. Or if you don't need to observe a gluten-free diet, make a sandwich of it using Asiago cheese sourdough bread or ciabatta rolls. My husband has fallen in love with Aldi cheddar jalapeno sourdough. He made our sandwiches frying the sourdough in ghee (both sides) then adding a layer of chicken and coleslaw. I'm telling you, the best bistros could not compare. 
    
    
    

    🥗 Flavor & Fitness Note

    For a vegan or dairy-free alternative, swap out the Greek yogurt for an extra tablespoon of avocado oil or a plant-based unsweetened yogurt, without losing that creamy, tangy Tastee-style richness.

Homemade sweet and slaw dressing ingredients

• 1/3 cup Greek yogurt (plain, non-fat) or light mayonnaise for creaminess

• 1 tablespoon avocado oil or extra virgin olive oil

• 2 tablespoons fresh lemon juice (provides the sour punch and micronutrients)

• 1 tablespoon fresh orange juice or lime juice

• 1 teaspoon pure maple syrup or a drizzle of blackstrap molasses

• 1 teaspoon apple cider vinegar * 1/2 teaspoon celery seed * 1/2 teaspoon Dijon mustard * Pinch of sea salt and black pepper to taste

Yum Bomb BBQ sauce recipes for ribs, brisket and pulled pork

Hello my friends! Are you looking for a new BBQ sauce recipe to perk up your pork? Well, you have come to the right place. Here's my Yum Bomb BBQ sauce recipe that blasts all others off the grill. This is the BBQ sauce all the others with they could be! I've included all my secret ingredient reveals and recipe hacks. 

What's wrong with other BBQ sauce recipes

I love BBQed meats--ribs, brisket, chicken, there aren't any I don't like. But one sad thing I too often notice is that beautifully cooked meat is often topped with very sub-par BBQ sauces. Even the bragged about "homemade" or "down home" recipes are too sweet and blah. The "spicy" ones aren't. They're just hot. Even in Austin, TX, BBQ central, I couldn't find one I liked. The famous Terry Black's which has the most amazing smoked meats ever, had only so-so sauce.  

 BBQ Insight

"The one flaw with BBQ sauce recipes is what ruins them: too much sugar, not enough flavor."



Must-have BBQ sauce recipe hacks 

There are only three places I had good BBQ sauce. One was from a food vendor at Coast Festival (secret ingredient, fresh fruits in season) another was at Festival of the Arts in Grand Rapids (celery seed tweak) and the last was, unexpectedly, Greenfield Village in Dearborn where I discovered my spiritual BBQ home. What they did differently is what inspired my Yum Bomb BBQ sauce recipe. Greenfield Village is where I discovered that there are different kinds of sauce recipes with signature ingredients that you'd never think of unless you were from that region. The famous "white BBQ" from Alabama uses mayonnaise! And German immigrant inspired "yellow BBQ sauce" from South Carolina adds in mustard. I found THESE were what I'd been craving. 

Why sugary tomato based BBQ sauce rules but shouldn't

You might say we've know that all our lives! Okay down south maybe but I'm a Michigan girl. And if you're from Muskegon, MI, you'll tell me that US-31 BBQ was doing the mustard hack for decades. And so I'm new to the party. But if so, I'm not the only one. Most people didn't even get the invite. Because every place I've been to uses that same hackneyed sweet ketchup-y sauce. Rib fests, BBQ cookoffs, the sauce all tastes like candy-coated candy. They all probably use Sweet Baby Ray's or some other kind. And bottled BBQ sauce has 17 grams per serving of at least four kinds of sugar including the fake HFCS. And don't even get me started on the artificial colors and flavors. Probably because it's cheaper to make. And it shows. Plus, most people don't have discriminating tastes in BBQ. Well, I decided today's the day adultify. So I went rogue, tossing weird ingredients in till I found a BBQ sauce recipe I love. 

Yum Bomb BBQ sauce recipes

I decided to cut out the ketchup middle man and celebrate what we do best in Michigan and that is fruits. So my BBQ sauces feature fruits for sweetness and vegetables for flavor. I focus on seasonal using what fruits are at their best and growing locally. That's why "sauce recipes" is plural. The iteration changes a little every time I make it. But it follows a basic format.  

• Choose a seasonal fruit or a combination: strawberries, blueberries, cherries, peaches, grapes, apples, pears and cranberries are some I've used. In off seasons I'll use mango, pineapple and oranges. 
• Peel and seed lemons, lime or and oranges (or use bottled juice, it's fine. I add bottled lime juice separately because that's mandatory and you'll need it to get enough. 
• Chop and add cilantro, garlic, onion, tomatoes and bell peppers (my own personal secret ingredient)
• Cook it all down with a complementary 100% juice (pineapple, cranberry, orange) and lime juice. 
• Season with  smoked paprika, garlic powder, red pepper (to taste) and celery salt. 
• Add Worcestershire sauce, Dijon or stoneground mustard, molasses and pure maple syrup to taste.
• Blend it in a food processor. 
• Fill empty condiment squeeze bottle or a Mason jar and store in frig. 
• Use as meat marinade or as side condiment. Add a little cooking oil if basting. 
• Prepare to be carried it triumph and besieged for the recipe! 

🍴 RECIPE HACK 🍴

Too tired, lazy or busy to cut a bunch of produce? Sub SALSA for the veggies!

~ Instant flavor & texture! 🍅🌶️

My BBQ sauce recipes don't just have flavor, they have layers of contrasting flavors! Today's batch of Yum Bomb BBQ sauce featured a cranberry orange theme. There's no fruit in season in Michigan yet plus I found a bag cranberries and some oranges that  needed using. It turned out so delicious with a gorgeous bejeweled garnet color with not a speck of fake red dye! Just rich red cranberry goodness! Creating lighter recipes like this is part of how I lost 100 pounds! Eet smakelijk! (Enjoy, in Dutch). 

How I lost 100 pounds: Summer holiday party recipes for weight loss and summer BBQ survival guide

Hello my friends! So I've written a great deal about how I lost 100 pounds with calorie restricting and without GLP-1 drugs or weight loss surgery. And lemme just say, holidays are hard for me, especially in summer. Graduation open houses, Memorial Day parties, 4th of July BBQs, beach picnics, holiday cookouts. I'm hungry just thinking of them. Here's how I lost 100 pounds using diet grill recipes, low calorie picnic foods and summer weight loss tips. 

* Eat a light, filling snack beforehand. Eat a tomato-turkey or tuna sandwich. .Here's the recipe: two slices light bread-- 70 calories plus 2 ounces of meat--60 calories, lots of fresh vegetables and a smear of spicy mustard--5 calories for the kick! Save enough calories so you can enjoy some of the foods, but don't arrive starved.

* Take two green tea, apple cider and/or garcinia cambogia tablets to curb hunger pangs. Coconut oil works well to curb hunger pangs too. 

* Drink for a diet detox of water with lemon or apple cider vinegar. Or bring your own flavored seltzers. My personal favorites are Ice Mountain mixed berry and raspberry lime. I also like LaCroix cranberry and Target Good and Gather any flavor but the watermelon lime which tastes like watermelon rind, IMO. 

* Avoid soda, punch and alcoholic beverages. Or choose red wine over cocktails or beer. Or make homemade sangria with dry red wine, diet grapefruit soda, sugar-free raspberry lemonade, fresh strawberries, lemons, limes and oranges, 

* The Salad Bar Secret. Fill up on vegetables. Before you go for the entree, make a heaping salad. Serve or bring a salad bar as your dish to pass. Bring an assortment of cut vegetables like colored pepper strips, fresh mushroom, broccoli and cauliflower florets, matchstick radishes and carrots, shredded cabbage, chopped onions, pea pods, diced baby cucumbers and grape tomatoes. I also add chopped hard-boiled eggs, dried cranberries, pepitas and bacon bits. Not a fan of avocados myself, but bring them if you wish. 

* Don't Fear the Cheese (yes cheese!): Old diet wives' tales shunned cheese. But certain kinds of cheese, like Parmesan, are good fat burners. I also like Laughing Cow Swiss light wedges, Babybel light rounds, and 50-calorie mozzarella cheese sticks. These all make for portable party and picnic snacking. 

* Grill alternatives: Serve diet grill entrees at picnics. Bring your own and ask the host to grill it. Swap red meat for lean pork loin (140 calories) chicken breast, salmon, trout and tuna. Trade sausage or hot dogs for 70-calorie turkey dogs or 100-140 calorie Al Fresco chicken sausage links. Switch out burgers for homemade veggie burgers or large portobello mushrooms. Trim any fat and skip the bun. Eat breadless, gluten-free burgers. 

* Baked over roasted, fried or deep-fried. Grilling is actually a diet-friendly way to cook. Marinate fresh pork or chicken breast in olive oil cooking spray, lemon juice, basil, rosemary, sage, fresh garlic for to-die-for low-cal souvlaki. Spray fish cooking olive oil or high-heat avocado oil and lime juice. Season with curry powder, wasabi, cumin and ginger. 

* Swap baked chips for fried. Got a salty snacks craving? Pack a serving size of baked pita, corn or potato chips. Or make no-oil popcorn. Or munch on veggies and light dip. 

* Desserts: Serve or bring Weight Watchers or Skinny Cow ice cream treats. Opt for fruit. Have a small sundae with a half-cup of vanilla ice cream and berries (about 200 calories). Nibble on dark chocolate (a Dr. Oz suggestion). 

* Keep moving. Host the party so you're too busy to think about food all the time. 

Low-cal Labor Day picnic recipes, light BBQ grill entrees, meatless menu pleasers for weight loss, special diets

Labor Day is the last official picnic day of summer. With everyone on some special diet--vegan, vegetarian, kosher, weight loss, lactose intolerant, gluten-free, diabetic, halal--it's difficult to plan a picnic buffet that suits everyone. Throw some picky, fussy eaters (a.k.a. kids) into the party crowd and the harried Labor Day hosts are at their collective wits' end to know what to feed the hungry multitudes. Here are low-cal Labor Day picnic recipes, light grill entrees, menu pleasers that dieters and everyone else will love!

Whip up the Ultimate Labor Day Salad Bar Buffet. Make your own restaurant-style salad bar and hot buffet. If you do the whole thing, it may get expensive, so trim corners as you need to. Or have guests each bring 3-4 salad toppings. Create an outdoor refrigerated salad bar by laying a clean bath or beach towel on the buffet or picnic table. Cover towel with a layer of ice cubes. Place another clean towel over ice. Replace ice as it melts.

Next make a huge bowl of greens. Get a package of six romaine lettuce heads. Tear up lettuce, rinse with warm water and drain or spin to dry. Place lettuce in zippered plastic bag and chill in the refrigerator until serving. This makes lettuce extra crisp. Or use pre-cut bagged salad like Dole Classic Romaine, with Romaine lettuce, matchstick carrots and purple cabbage. If you serve field greens, remember these lettuces are much more delicate and must be used immediately. Serve in a large stainless steel mixing bowl or salad bowl.

Here are salad toppings guests can pick and choose from to fit any special diet. Arrange salad toppings in individual bowls with forks, spoons or mini tongs for sanitary self- service. Set out diced cucumbers (leave skin on),sliced mushrooms (white or Baby Bella), chopped celery, chopped sweet onions, chopped green, red, yellow and orange peppers, baby spinach, sprouts (alfalfa, broccoli, onion, or spicy), chopped broccoli and cauliflower or broccoli slaw mix, shredded carrots, chopped tomatoes, shredded beets, shredded purple cabbage, pea pods and avocado slices.

Make a relish tray of assorted olives: Spanish (green),black, pitted Greek olives, capers, sports peppers, banana peppers, hot pepper rings, sweet pickles, dill pickles and canned beets. Set out fruit
toppings: raisins, dried cranberries, strawberries, blueberries, mandarin oranges and pineapple tidbits. Set out nachos, croutons, chow mien noodles, sliced almonds, mixed nuts, sunflower seeds and pumpkin seeds.

Set out garbanzo beans, cottage cheese, shredded Mozzarella cheese, Parmesan cheese grater, cubed feta cheese (for Greek salad) and diced hard-boiled eggs, salad shrimp, flake crab meat, sliced pepperoni and anchovies. To season salad, set out fresh chopped herbs (dill, rosemary, oregano, sage, basil), pepper grater and Himalayan pink salt grater.

For hot buffet items, place in three-sided warmer. Grill chuck steak, ham slice, salmon and chicken breast and cube each. Grill bacon and crumble. Make taco meat. Warm nacho dip in a crock pot. A good salad bar should include these dressings: vinegar and olive oil in separate cruets, a lite or low calorie salad dressing (spray-on salad dressing like Raspberry vinaigrette is good), ranch (Hidden Valley is best), French (Russian, Western, sweet and sour) Thousand Island and bleu cheese (Marie's) and Caesar. Serve with french bread. Guests can make their own taco, Caesar, Greek, Salad Nicoise, Antipasto, Cobb or other specialty salads.

Red White and Blue Recipes for 4th of July, All-American Patriotic Foods

For Memorial Day, how about red white and blue recipes and creative American patriotic foods?

Here's RWB appetizer-to-dessert menu. It's perfect for July 4th, BBQs, Father's Day and summer

picnics and parties.

* Red White and Blue Chip Mixer. Make chips swing American. Blend any combination of blue corn

chips, red corn chips (available at specialty and holiday food stores) red BBQ chips, pink taro chips

(available in Terra's root vegetable chip blends), homemade parsnip chips (white) and beet chips. For

white, use white corn chips, popcorn or white cheddar cheese puffs.

* Old Glory Veggie Platter:</b> Use a tri-section platter for crudites (cut vegetables) or arrange them in

stars and stripes. For red use red pepper strips, tomato wedges, radish roses. For blue, cut purple

pepper strips, purple brocciflower, egg plant slices or shredded purple cabbage. For white veggies,

use parsnip slices, cauliflower, water chestnuts. Cut some peppers and parsnips into star shapes (with

star cookie cutter).

* Stars and Stripes Fruit Kebobs: On skewers, alternate any combination of watermelon chunks,

blueberries, raspberries, grapes, strawberries, pale green honeydew, apple stars, banana slices (dash

of pineapple or lemon juice prevents browning).

* Americana Lemonade Spritzer: Color lemonade blue with purple cabbage or blueberry juice. Or

leave plain. Garnish by spearing strawberries or colored, star-shaped marshmallows on straws. Make

star-shaped ice cubes with clear or grape soda or red pop. For clear ice cubes, put a blueberry in

each.

* All-American Cocktails and Coolers: Buy Seagram's blue coolers. Garnish with strawberry-blueberry

bow-tie (stick berries on toothpick). Use these for clear cocktails with gin or vodka. Serve blue

curacao or Blue Hawaiian Schnapps with grenadine, Raspberry or Strawberry Pucker (DeKuyers') or

Jagermeister ice cubes. Partially freeze liqueurs to make colored liquid layers.

* RBW Pinwheels:Flatten four pieces of white bread thin. Spread one with strawberry jam, another

with cream cheese and another with grape jam. Stack in alternate colors. Roll into log. Slice through

all layers to make pinwheels.

* Patriotic Cole Slaw: Mix chopped purple cabbage, red peppers and radishes. Dress with vinegar,

olive oil, salt, cracked pepper, horseradish and sugar. Cut peppers like stars if desired.

* American Flag Grill: Grill red smoked sausage, hotdogs, burgers (with beet juice added), or pink

salmon. Garnish with purple cabbage shreds, purple and red pepper stars and mayonnaise. Poke tiny

flag toothpicks in burgers.

* Festive American Fries: Julienne potatoes or use frozen French fries. Coat some in paprika or

Louisiana red pepper and leave others white. Dye mayonnaise blue (naturalistas, use purple cabbage

juice). Serve with red ketchup, plain and blue mayo. Dieters, use olive oil mayo.

* Lady Liberty Sundaes: Serve vanilla ice cream drizzled with strawberry and blueberry syrup. Mix

colored gelatin for syrup. Decorate with blue and red candies (M&Ms, Nerds, Runts). Make fruit

sundaes with blueberries and strawberries. Serve strawberry or spumoni ice cream topped with blue

colored topping. Serve Blue Moon ice cream with red and blue gummy worms, sprinkles, mini

marshmallows and red fruit snacks. Or made a RWB ice cream buffet and let guest decorate their

own.

* Star Cookies. Make star-shaped cookies easy using refrigerated sugar cookie dough. If you don't

have star-shaped cookie cutter, cut into thin circles. Cut each circle into five pie-shaped wedges.

Arrange in a circle, point side out. Place red or blue M&M or hard candy in the center. Hard candy will

melt to clear "stained-glass" look. Or sprinkle with colored sugar. Or draw stars on cookie with colored

spray frosting. Frost with strawberry cream cheese