Post Content

grilling

Ready, Set, Grill!

While many folks, celebrated Memorial Day as the unofficial beginning of summer, it certainly marks the official beginning of grilling season!

Typical grill fare such as hamburgers, hot dogs, mayo-rich potato or macaroni salad can be high in fat and calories. But grilling healthy isn’t impossible! There are great options to serve up like grilled chicken, fish, and veggies, with lots of fresh salads made with fruit, vegetables, and whole grains. I pay attention to how I grill foods for my family, since some studies suggest that there may be a cancer risk from food cooked by high-heat cooking methods.

Here are some tips for healthy grilling I’ve learned along the way:

  • Avoid high-fat, high-sugar, or high-sodium sauces. Instead, marinate meats in your own citrus marinade. Citrus marinades have vitamin C, which can provide delicious zest, tenderize the meat, and protect the meat from forming cancer-causing compounds. Try mixing olive oil with the juice from a lemon or lime, along with your favorite herbs for marinating.
  • Grill a variety of vegetables such as zucchini, yellow squash, eggplant, asparagus and onions. Lightly coat them in olive oil and herbs and spices of your choice.
  • Try veggie or turkey burgers instead of beef (add mashed beans or sautéed mushrooms or onions to the ground turkey for moister burgers).
  • Enjoy whole grain buns and rolls for extra fiber.
  • Use low-fat mayonnaise or plain yogurt, or olive oil and vinegar, in your side salads.

Cancer-causing substances are produced where there is fat and extreme heat. The more smoke produced from fat drippings when grilling, and the longer food is grilled, the more of these substances produced. To reduce the risk, try these suggestions when grilling meat, chicken or fish:

• Microwave the food—even for just one minute—to partially cook them before grilling.
• Grill small portions of lean cuts and trim the fat as much as possible before cooking.
• Don’t eat the burnt pieces.
• Marinate the food but drain before grilling.
• Use a meat thermometer to check that food isn’t under- or overcooked.

More detailed information about safe grilling can be found at http://www.fsis.usda.gov/Food_Safety_Education/Grill_It_Safe/index.asp.

So, enjoy your grilling days of summer and less kitchen cleanup!

Written By:


WIC Nutritionist

Tags: , ,

Recent Posts

FOOD DAY? ISN’T EVERY DAY FOOD DAY? posted on Oct 24

FOOD DAY?   ISN’T EVERY DAY FOOD DAY?

If you’re like me, and most other people, you celebrate food day each and every day. So, it’s natural to ask, “What’s the deal with Food Day?” It’s not a reminder to eat (yours truly has never needed a reminder!), but a chance to appreciate   …Continue Reading FOOD DAY? ISN’T EVERY DAY FOOD DAY?

October 24th is Food Day! posted on Oct 21

October 24th is Food Day!

This year is the 3rd annual National Food Day which is celebrated every year on October 24th. Food Day is sponsored by the Center for Science and the Public Interest and promotes healthy, affordable, and sustainable food. Last year, there were over 4,700 events across   …Continue Reading October 24th is Food Day!

Million Hearts — Working to Prevent Heart Attack and Stroke posted on Oct 20

Million Hearts — Working to Prevent Heart Attack and Stroke

Heart attack and stroke contribute to the 800,000 deaths from cardiovascular disease every year in the U.S. The burden to families and communities is devastating, and medical costs and lost productivity total nearly $1 billion per day. To address this crisis, the United States Department   …Continue Reading Million Hearts — Working to Prevent Heart Attack and Stroke