Fire up the grill with health in mind
Choose the right protein
While burgers and hot dogs are common options for backyard barbecues, there are so many nutritious options for grilled proteins. Consider choices that are lean and lower in saturated fat like skinless chicken breast skewers, turkey burgers, salmon and shrimp. Plus, plant-based choices like tofu and veggie burgers are rich in protein for those opting for a meatless meal.
Avoid charring the meat
Meat cooked at high temperatures for longer periods are more likely to form potentially carcinogenic compounds called heterocyclic amines. You can reduce the production of these in grilled meats by taking a few precautionary steps. Avoid flare-ups during grilling, which are known to increase smoke and charring of the meat. This can be done with better grilling temperature control, smaller pieces of meat that require less cooking time and the use of leaner cuts.
It’s not unusual for vegetables to be a second thought at many barbecues. However, summer is the time to take advantage of local produce that’s in season. Grilled veggies like corn, mushrooms, bell peppers, summer squash and romaine hearts are nutrientdense and crowd-pleasing among health-conscious guests. Toss fresh peach halves, watermelon or mango slices on the grille and serve them up with a drizzle of balsamic vinegar and fresh herbs. If you prefer your produce uncooked, opt for fresh seasonal salads or a crudité plate.
Mind your sauces and condiments
Bottled barbecue and teriyaki sauces can be loaded with excess sugar and salt. Try making your own marinades and sauces with ingredients that pack a nutrient punch like turmeric, ginger, cumin, cayenne, garlic and extra virgin olive oil along with other low-calorie fixings like mustard, vinegar and salsa. Try adding fresh avocado, onion, sauerkraut and fresh leafy greens in place of high-calorie and fatty toppings like cheese, mayo and ranch dressing.
Keep food safety top of mind
When it comes to cooking outdoors, food safety should be a top priority. First, wash your hands. Second, be sure to keep raw and cooked food separated. This means using different tongs and platters for raw and cooked foods and avoiding cross-contamination. Keep food in the refrigerator until grilling and serving it. Make sure food is cooked thoroughly and don’t leave food out of the cooler or off the grill for more than two hours. Don’t leave food out for more than an hour if the outside temperature is greater than 90 degrees. Go to Foodsafety.gov for more summer grilling food safety tips.