For a healthy Father's Day, try a blend of tradition and taste

Few traditional meals for Father's Day are made with health in mind. That's because many dads don't associate healthy food with flavor.

In southern Alabama, where Dr. John Wesley McWhorter grew up, the men in his family are likely to say, "We eat meat. We don't eat vegetables."

Of course, everyone – not just Dad – can benefit from a balanced plate. A diet rich in plant-based foods can lower the risk for a heart attack and other types of cardiovascular disease.

"The data is pretty strong that you need the vegetables, you need the fruit, you need the fiber to help feed your gut microbiota," said McWhorter, a national spokesperson for the Academy of Nutrition and Dietetics and a trained chef who now lives in Houston. "You need it to fight inflammation. You need it to have a healthy heart."

The trick to enticing the veggie-averse, McWhorter said, is to focus on flavor. When he cooks for his father, he'll grill vegetables with spices that mimic barbecue, such as smoked paprika. Instead of serving french fries, he might offer crispy vegetables from an air fryer.

The reason is simple. "If the flavors are similar to what someone likes, they're more likely to grab those foods and eat some of them," he said.

The American Heart Association recipes below offer flavorful, healthier alternatives to the usual Father's Day fare. They can be tweaked to suit any father's taste, McWhorter said.

The Cuban mojo marinated pork tenderloin is lean, and it comes with plantains, which have resistant starch, he said. This healthy starch acts as a prebiotic fiber that feeds probiotics, the "good" microbes in the gut that ease digestion. But if the plantain is too sweet for your dad's taste, you can pair it with something else.

If your father is not a fan of the asparagus in the tequila-lime chicken recipe, swap in a different vegetable.

"You want to keep those flavors that people love," McWhorter said.

Keep in mind that a healthy lifestyle isn't about one meal, he said, but about making overall healthy choices year-round. "If Father's Day is the one day that your dad gets a steak, don't take a steak away from him. Let's be real. This is an important celebration like Thanksgiving." And just like Thanksgiving, one excessive meal does not define the year.

And Father's Day doesn't have to be about the food, McWhorter said.

Just being together can be healthy, given the epidemic of social isolation the U.S. has experienced. Healthy social connections, McWhorter said, can help reduce stress and improve sleep. "If you're going to spend time with your dad, that can impact his health much more than saying, 'I'm going to cut down on a few calories in his meal.'"

If you're having a meal, maybe take your dad on a walk, too, McWhorter said, "because a little physical activity after a meal helps digestion. It helps reduce your blood sugar. All these little things together can be super impactful."

McWhorter plans to spend Father's Day with his son, 10, and daughter, 8. "My daughter very much loves to cook with me," he said. And they'll probably also work in a trip to the beach, because McWhorter likes to surf.

He said to remember that healthy changes can happen throughout the year, so it's OK if that's not at the top of your holiday agenda. "Don't make it about yourself during Father's Day," he suggested. "Make it about him."

Grilled Tequila-Lime Chicken With Grilled Asparagus

Servings: 4

Ingredients

1/4 cup tequila or mezcal OR 1/4 cup white vinegar

2 teaspoons lime zest

1/2 cup fresh lime juice (about 4 to 6 limes)

2 medium garlic cloves, minced

1 tablespoon chipotle pepper, canned in adobo sauce, minced, plus 2 tablespoons adobo sauce

1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded

Cooking spray

3 bunches asparagus spears, trimmed

1/4 teaspoon salt

1/4 teaspoon black pepper and 1/4 teaspoon black pepper, divided use

2 tablespoons canola oil OR 2 tablespoons corn oil

Directions

1. In a small bowl, stir together the tequila, lime zest, lime juice, garlic, chipotle pepper and adobo sauce. Pour into a large resealable plastic bag or baking dish. Add the chicken (seal the bag tightly if using), turning to coat. Refrigerate for 2 to 12 hours.
2. When ready to cook, lightly spray the grill grates with cooking spray. Preheat the grill on medium-high heat.
3. Meanwhile, add the asparagus to a large dish. Sprinkle with the salt and 1/4 teaspoon pepper. Drizzle with the oil. Turn over the asparagus to coat.
4. Remove the chicken from the marinade, discarding the marinade and wiping most of it off the chicken. Sprinkle the remaining 1/4 teaspoon pepper over the chicken. Grill for 8 to 12 minutes, or until the chicken is no longer pink in the center. Transfer to a plate. Cover with aluminum foil.
5. Put the asparagus on the grill, laying them in the opposite direction of the grates (or use a grilling basket). Grill for 7 minutes, or until tender crisp.
6. Serve the asparagus with the chicken.

Grilled Cuban Mojo Marinated Pork Tenderloin With Plantains

Servings: 4

Ingredients

1/2 cup tightly packed fresh cilantro

1/2 cup 100% orange juice (juice from a medium orange)

2 medium green onions, coarsely chopped

1/4 cup fresh lemon juice (from 1 to 2 medium lemons)

1/4 cup fresh lime juice (from 2 to 3 medium limes)

8 medium garlic cloves

1 teaspoon ground cumin

1 teaspoon dried oregano, crumbled

1 1/4 pounds pork tenderloin, all visible fat discarded

1 1/2 tablespoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use

1/8 teaspoon pepper and 1/8 teaspoon pepper (freshly ground preferred), divided use

1/8 teaspoon salt

2 ripe plantains, peeled and cut diagonally into slices about 1/2-inch thick

Cooking spray

Directions

1. In a food processor or blender, process the cilantro, orange juice, green onions, lemon juice, lime juice, garlic, cumin and oregano. Process for about 1 minute, or until smooth. Transfer the marinade to a large shallow dish, reserving 1/4 cup. Add the pork, turning to coat. Cover and refrigerate for 2 to 24 hours, turning occasionally.
2. About 30 minutes before the pork is ready to grill, preheat the oven to 450°F and preheat the grill on medium-high.
3. In a large bowl, whisk together 1 1/2 tablespoons oil, 1/8 teaspoon pepper, and the salt until combined. Add the plantain slices, turning to coat.
4. Cover a large baking sheet and two smaller ones with aluminum foil. Lightly spray all three sheets with cooking spray. Arrange the plantains in a single layer on the baking sheets. Bake for 15 minutes. Remove from the oven.
5. Turn over the plantains. Bake for 10 to 15 minutes, or until the plantains are crisp and caramelized on the outer edges. Watch carefully so they don't burn.
6. Meanwhile, drain the pork, gently wiping off most of the marinade. Discard the marinade.
7. Sprinkle the remaining 1/8 teaspoon pepper over the pork. Using a basting brush, brush the remaining 1 1/2 teaspoons oil over the pork. Transfer to the grill.
8. Grill the pork for 15 to 20 minutes, or until the thickest part of the pork reaches an internal temperature of 145°F, turning every few minutes.
9. Transfer the pork to a cutting board. Let stand for at least 5 minutes. Cut into slices. Transfer to a large platter. Spoon the reserved marinade over the pork. Serve with the plantains.