As the weather warms up, we’re getting excited to break out our grill. It’s been a while since we fanned those flames and need a little refresher. You too? Check out this awesome healthy grilling guide from FitStar Contributor Lori Rice and get fired up for you next barbecue!
By Lori Rice — FitStar Contributor
Summer is around the corner and there is no better tool for healthy eating than the grill. It’s a shame that so many of us are forced to store it away for several months a year, but that only makes the season of outdoor eating sweeter. If you are ready to fire it up this weekend and beyond, these are a few tips I use to keep meals healthy and creative.
Reduce Toxins With Herbs
Creating rubs and marinades with herbs and spices makes grilled meats more flavorful, but it may also protect us from toxins. Cooking meat at high temperatures forms carcinogenic compounds called heterocyclic amines (HCAs). Research shows that the antioxidants in rosemary prevent these toxins from forming. Similar results have been found with basil, mint, sage, savory, marjoram, oregano and thyme. One of my favorite marinades is orange juice with basil or rosemary. Rosemary and oregano combined with smoked paprika also makes an excellent rub.
Food Safety
All the safety tips you follow when cooking with raw meats in the kitchen apply to grilling. Wash your hands after handling raw meat. Take raw meat to the grill on one platter and transfer cooked meats to a new, clean platter. Discard marinades and sauces that you have used to baste meats as they cooked. Refrigerate leftovers within two hours, or within one hour if the temperature is greater than 90 degrees F.
With practice, everyone develops their desired cooking time for meats like beef that are often served at different levels of rareness. As a result, many argue that some suggested grilling times are too long, resulting in meat that is too well done. That being said, it is important to know the safe minimum internal temperatures set by the U.S. Department of Agriculture for meats to reduce the incidence of food borne illness.
-Whole poultry: 165 °F
-Poultry breasts: 165 °F
-Ground poultry: 165 °F
-Ground meats: 160 °F
-Beef, pork, lamb, and veal (steaks, roasts and chops): 145 °F and allow to rest at least 3 minutes
Beyond Grilled Meat
If you think the grill is only for the main course and meat eaters, you are underestimating its potential. Most fruits and vegetables cook well using direct heat for 5 to 20 minutes depending on the food, grill temperature and your desired doneness. They will also need a coating of some type of cooking oil to prevent sticking. Brushing a light layer on both the grill grate and the fruit or vegetable usually does the trick. These are few ways to prepare produce on the grill.
-Grill thick slices of overgrown zucchini for zucchini steaks to serve as a main course or a salad topper.
-Toss on full Portobello mushroom caps for those who don’t want hamburgers.
-Grill thick slices of eggplant and serve with marinara or puree into a dip.
-Chop potatoes and onions, drizzle with olive oil and wrap in foil packets before grilling.
-Grill a combination of peppers, summer squash and onions until tender, roughly chop and dress with a vinaigrette.
-Place a whole head of romaine lettuce on the grill, turn to cook evenly just until warmed and barely wilted. Chop and serve with your favorite dressing.
-Halve and pit peaches and plums and grill cut-side down until warm. Drizzle with honey before serving.
-Grill large pieces of pineapple and sprinkle with cinnamon before serving.
-Grill fruit kabobs with melon, grapes and strawberries. Serve with a yogurt-based fruit dip.
The grill can cook just about any of your favorite foods and provides a healthy way to do so. Whole fish and fish filets, seafood kabobs, pizzas and quesadillas are just a few more ways to step out of the box and get creative with healthy grilling.
What’s your favorite food to toss on the barbecue? Tell us in the comments below!
Keep Moving,
– Team FitStar
FitStar Contributor Profile
Lori Rice
Lori is a nutritionist and freelance writer, and author of the book The Everything Guide to Food Remedies (Adams Media, 2011). She holds a MS in Nutritional Sciences with a focus in Wellness and Sports Nutrition and a BS in Nutrition, Fitness and Health. Lori shares her recipes, food photos, and travel adventures on her blog, www.fakefoodfree.com.
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