The “tastes of summer” are ripening as the days grow long. There are plenty of fresh, colorful foods from which to choose whether you shop your local grocery or farmer’s market. …red watermelon, orange peaches, yellow corn, greens & herbs, blueberries, purple eggplant and golden peppers and heirloom tomatoes are becoming plentiful this time of year. Some serious cooks “grill” foods year round, others simplify hot summer days by keep the heat out of the kitchen and on the grill. Generally speaking grilling is a healthy way to cook. Here are 5 ways to make sure you are a healthy “griller”.

A clean grill is healthier- Invest in a stiff bristled grill brush to scrub away bits of charred food before cooking.   Make sure the grates are free of residue to leave healthy grill marks on your food. Check  www.laurasleanbeef.com for videos and healthier recipes. The more you use your grill the more you need to check under the hood and make sure this area is also very clean. The goal is to reduce the creation of HCA’s (heterocyclic amines) and PAH’s (polycyclic aromatic hydrocarbons) which are potential carcinogens. Simply put, charred foods as well as the smoke created from grease are unhealthy.

Lean grilling in healthier- The emphasis of a typical American cook-out has been on a large portion of meat thus skimping on vegetables and whole grains. To turn this around choose lean cuts of meat and trim the excess fat. Remove skin from chicken and fish before grilling and/or eating whenever possible. The serving size for a portion of meat is the same as a deck of cards. 

Marinating is healthier and may decrease harmful compounds. Here is a well tested marinade recipe to try:

• ¼ cup “lite” soy sauce
• 3 Tablespoons dry white wine for chicken, pork or fish/dry red wine for beef
• 2 Tablespoons lemon juice (fresh is best)
• 2 Tablespoons olive oil or canola oil
• ¾ teaspoon crushed herb blend (ex. Italian Seasoning Blend)
• ½ teaspoon grated ginger (jars available in produce aisle)
• 1 clove garlic, minced 
• ¼ teaspoon onion powder
• Dash of pepper

It is best to marinate for several hours or even overnight. This recipe is perfect for chicken kabobs. Marinades used for raw meat and poultry should be discarded right away. For information on summer food safety check  the American Dietetic Association link at www.homefoodsafety.org  Search under “more tips” for files on Outdoor Dining.

When it is “done” it is healthier-  In order to calm the cook and the guests, keep a meat thermometer handy and use it.   Some meats are pre-cooked (example: turkey franks).  It is suggested that fresh pork be cooked to 160 degrees F., steaks to 145 degrees F., burgers to 160 degrees F., and chicken to 175 degrees F., by the USDA.

Grilling more vegetables and fruits is healthier -  Veggie skewers may consist of your favorite summer vegetables. Mist or baste with olive oil and your favorite herbs. If you love grilled vegetables it may be worth investing in a basket for grilling vegetables in which you toss them all together. Try grilling peaches, nectarines and plums with a sprinkle of cinnamon and dollop of low-fat frozen yogurt for dessert.

Remember to stay well hydrated, especially at the grill!  Until next month, eat well, move more and have fun.  A water balloon toss may be just the ticket after the cooking is “done”. For more information contact Susan at 513-661-6391 or susan@personalnewtrition.com 

Susan Deye, R.D.,L.D., with Personal NEWtrition

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