Summertime means grilling time. There is more to summer grilling than burgers, brats and hotdogs. Get creative with your barbeque and take the opportunity to “Feel Better and Live Longer!” by practicing these smart grilling tips.
· Choose heart healthy entrées like salmon or trout to boost your Omega-3 fatty acids. Use a simple marinade of herbs, spices, olive oil and vinegar for 15 minutes prior to grilling. Make sure to cut filets into smaller portions for even cooking.
· When grilling meats, choose lean cuts and make sure to trim off any extra fat. While the fat does add flavor, it can also induce charring. Char-grilled meats produce HCAs or heterocyclic amines, which are carcinogenic. Avoid flare-ups that cause charring by using a drip pan and having a spray bottle with water handy. Sauces and marinade with sugar or honey can also induce flames and charring, so add toward the end of cooking time or use indirect heat.
· Experiment with grilling fruits and like peaches, pineapple or nectarines. The flavor is enhanced when the natural sugars caramelize from the heat. Fruits and veggies on the grill offer great nutrition and don’t pose the risk of harmful HCAs like grilling meats.
· Grill a rainbow of color with veggie kabobs. Lightly coat vegetables with olive oil and grill on skewers or use a grilling basket to prevent them from falling through the grates.
Eat healthy and enjoy your summer grilling!
Jody Anderson, RN, CHC
Succeed Health, LLC