Grilling season is here, and there’s nothing quite like the taste of food cooked on the grill, dining al fresco, and enjoying the ease of simplified meals. If you’re looking to keep your meals delicious while still eating healthy this season, we have collected some of our favorite grilling tips below.
Whether you’re a seasoned grill master or new to grilling, these tips will help you make the most of your barbecue while keeping your meals healthy.
1. Stay Away from Charring
Did you know those black bits on your meat can actually be bad for you? This tip is important and often surprises people.
While those charred grill marks might look appealing, you really don’t want to be eating them. Cooking meat at high temperatures over an open flame can cause some undesirable changes in the meat that are not good for your health and are even linked to certain types of cancer. Essentially, charring meats creates undesirable chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), and these chemicals have been linked to an increased risk of cancer. I know…that freaked me out a bit when I first learned about this. I o
But the good news is that once you know, it is really easy to mitigate this risk. First, make sure you keep the temperature of your grill to medium, and try to keep the flames from directly touching the meat. Also, marinating the meats in healthy oils and spices can reduce the level of chemicals formed while grilling.
Other common tactics to reduce risk are to cook the meat on foil with holes punched in it so the flames do not come in direct contact with the meat, or raise the grilling surface. And if you do get some charred bits on your food, just cut them off before eating.
If you are interested in knowing more about this, you can check out this article here: Safe Grilling – WebMD.
2. Make Your Own Barbecue Sauce and Marinades
Store-bought barbecue sauces and marinades might look enticing, but many of them contain an unhealthy level of added sugar, sodium, and additives such as MSG. Who wants that? And the reality is, it is so easy (and cheaper) to make your own.
Another benefit of marinating your proteins before grilling relates to #1 above. Marinating your meat not only adds flavor, it reduces the formation of harmful chemicals when grilling meat at high temperatures.
You can make a simple marinade in a couple minutes with some basic ingredients you have in your pantry. My favorite is to combine olive oil, fresh lemon juice, crushed fresh garlic and ginger, some chopped fresh parsley or cilantro, and some spices. I often will add paprika, oregano, coriander, cumin, and turmeric (about 1/2 tsp each) to our marinades. It will give your meats and seafood some great flavor, and also make grilling better for you.
In fact, I often will triple the quantities, and keep it on hand for salads, to drizzle on grains such as lentils, rice or quinoa, or other meats that are getting cooking in the oven.
3. Keep It Clean
A clean grill not only ensures better-tasting food but also helps reduce the risk of previously charred bits on your grill grates being transferred to your cooked food. Also, if you are using a grill brush to clean the grates, make sure you take a damp paper towel and wipe down the grates afterward to pick up any remaining residue and small broken off wires from the brush…you don’t want that sticking to someone’s food!
Depending on the type of grill you have, there are different steps you can follow to keep your grill clean. There are some good tips for cleaning your grill here.
4. Choose Healthy Proteins
When it comes to grilling, the type of protein you choose matters for healthy grilling. Although hamburgers and hot dogs are standard barbecue fare, they are not always the healthiest choices. Instead, consider making lean proteins your go-to mains when it comes to grilling.
Opt for cuts such as skinless chicken breast, fish, or plant-based options such as tofu (delicious cooked on the grill!), or my personal favorite—portobello mushroom burgers. These options are lower in saturated fat, yet still give you that “just off the grill” taste.
And of course, sometimes there is no substitute for a burger from the grill with all the fixins. If you are having a burger night, consider using lean ground beef (90% or above) or make turkey burgers instead. You will still get that burger-on-the-grill taste, but you will reduce your fat and calorie intake. Plus, you get all the nutritional goodness from the mushrooms (another blog post perhaps on the wonders of mushrooms!). And if adding mushrooms to your burgers is just not appealing, you could always do a mix of half ground turkey and half ground beef to lower the saturated fat and calories.
5. Add the Rainbow
Ever tried grilled peaches or nectarines on the grill? Or how about a platter of grilled eggplant, asparagus, and red peppers?
Veggies and fruits are perfect for grilling and add a nutritious boost to your meals. It is so simple to do as well. Brush them lightly with olive oil and season with your favorite herbs and spices, and a bit of salt and pepper. The grill does all the work from there and intensifies the amazing flavors of summer produce.
Not only do grilled vegetables and fruits taste amazing, but they also provide solid nutrition for your meals. They are a perfect side for your meats or even those burgers!
Other favorites on the grill are corn on the cob, mushrooms, and thick slices of summer squash. Grilled fruits are great as a side or turn them into a special dessert, topped with a bit of ice cream or yogurt, a sprinkle of cinnamon, and a final topping of pistachios or walnuts for some crunch and added nutrition. Yum!
6. Try Foil Packets
Using foil packets is a great way to easily address Tip #1 and #2 above. Simply place your protein, vegetables, and seasonings on a large piece of aluminum foil, fold it into a packet and seal the edges, and pop it on the grill. if you are feeding multiple people, you can double up the packets, or make a packet for each person.
This is also a great way to cook thinner fish fillets, such as haddock or tilapia, and it helps retain moisture and flavor. Another benefit—clean-up is a snap, with no need to clean the grill grates.
7. Use a Meat Thermometer
Cooking meat on the grill is different from cooking meat in the oven in terms of time and temperature. If you don’t already use one, pick up a meat thermometer to eliminate the guesswork and reduce the amount of poking the meat or seafood to check if it is done. I use my meat thermometer to save time but also to end the debate with my husband over whether it is done. I lean on the conservative side when it comes to food safety; he is more of a “looks good to me” type of griller.The meat thermometer has saved us many times from having that debate!
And as a quick FYI: chicken should be cooked to an internal temperature of 165°F, while beef and pork should reach 145°F.
By following these healthy grilling tips, you can enjoy cooking on your grill, knowing you are keeping your health as a top priority. It’s not that complicated really; all you need to remember are a few core themes: choose the right ingredients, cook at the right temperature, and avoid harmful cooking methods.
And if you want a few easy recipe ideas for your grill, check these favorites out below. If you are a member of The Dinner Daily, you can also pull these recipes into your menu by using the Swap feature. You can sign in here
Grilled Chicken Sausage with Summer Squash
https://thedinnerdaily.com/grilled-chicken-with-lima-beans-tomatoes/
