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!
Super Bowl Picnic! posted on Jan 26
Our much-beloved New England Patriots are contending for the Super Bowl this Sunday! And the big questions are…who will you watch the game with? What will the best commercial be? And, let’s face it—what goodies are we going to eat? Back in the days before …Continue Reading Super Bowl Picnic!
Weekly Flu Report, January 23, 2015 posted on Jan 23
The latest weekly flu report shows an increase in rates of flu-like illness during the past seven days. Flu season is certainly here in New England – but there are some simple, common-sense steps that you can take to keep from getting or spreading the …Continue Reading Weekly Flu Report, January 23, 2015
Weekly Flu Report, January 16, 2015 posted on Jan 16
The latest weekly flu report shows a slight decline in rates of flu-like illness over the past seven days. But flu is unpredictable, and we know from past years that flu season won’t likely peak in Massachusetts until February or March – so there’s still …Continue Reading Weekly Flu Report, January 16, 2015