Have a Healthy Summer Barbecue
Memorial Day is the official kick-off to the barbecuing season, but it doesn't mean your healthy eating habits need to go up in smoke!
Despite the traditional BBQ images of charred steaks, burgers, ribs and hot dogs, grilling can actually be a very healthy way to prepare foods. And, many stars of the Mediterranean Diet can easily be featured throughout the entire meal.
What You Grill
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• Fish is the perfect grilling food, as it cooks quickly and because it is low in fat, it is less likely to cause flare-ups. Skinless chicken breast, turkey burgers, veggie/garden burgers or lean poultry or soy sausages are other good lean protein options.
• If you do use red meat, use lean cuts, and remove any remaining fat. Cut the meat into smaller pieces and put them on a skewer, using only a couple of chunks per kabob, alternating with vegetables or fruit.
• Some vegetables can be prepared right on the grill, such as corn on the cob, portobella mushrooms, sweet potatoes, eggplant and peppers, but just about any other, smaller vegetable can be grilled by placing it on aluminum foil.
• Brush fish, poultry, meats and vegetables with olive oil, or soak in a marinade made with olive oil or citrus juice. Include herbs such as basil, mint, rosemary, thyme, oregano, and sage, which protect meats against the formation of carcinogens.
• Grilling actually brings out the flavor of fruits, which can be placed on the grill, kabobs or foil as well. Pineapple, apples, bananas , peaches, plums and pears are great options, but you can be creative with your choices. Before grilling, try soaking them in waters with spices such as cinnamon or ginger for added flavor and health benefits – and a delicious dessert!
• Sides: Serve with whole grains such as dark crusty bread or a cold brown rice or lentil salad. Use fresh tomato or fruit salsa as toppings for chicken, fish and vegetables, or try a dip made with fat-free Greek yogurt and dill. Accompany with some refreshing iced green, white or hibiscus tea.
Safe and Healthy Grilling Tips
• Always allow your grill to heat before placing more food on it to kill any bacteria that may remain.
• Coat your meat, poultry or fish with oil or marinade before grilling, instead of afterward to protect the outer layer.
• Try pre-cooking poultry and meats slightly in the microwave to reduce grilling time
• If you are cooking meats, don't cook them too hot: the hotter your temperature and longer the exposure, the more likely carcinogens will be formed in your meats. Flip meat frequently to avoid any carcinogen build-up.
• Scrape off and discard any charred pieces.
• Be sure to cook chicken thoroughly, and use the same handling precautions that you'd use in the kitchen - like not getting your raw vegetables close to where you've had raw chicken.
• Keep a spray bottle filled with water handy to put out any flare-ups.
• Always clean your grilling equipment (tongs, baskets, etc) in hot water every time you grill, but clean your grill with a wire brush.
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