Summertime is synonymous with barbecuing. Before you fire up the grill, there are some precautions you should take to ensure a healthy grilling experience. Follow these tips for a safe, diet-friendly barbecuing experience:
1. Keep the grill clean. Keep your grill clean by scrubbing before and after cooking; you may want to oil the grill before use for easier cooking and cleanup. Whether using coals or gas, heat it up then level it off–most foods cook better ‘low and slow’ on the grill.
2. Vary your veggies. Make vegetables a major part of your grilling experience. Kabobs are one of the easiest ways to get a variety of fruits and veggies onto the grill and into your mouth. Some good antioxidant fruits to try on the grill are cantaloupes and peaches. And don’t forget the usual healthy suspects: mushrooms, zucchini, peppers, quartered or pearl onions and pineapple. Alternatively, almost any vegetable can be grilled directly or wrapped in foil to heat. To prevent sticking, rub or spray the surface of the vegetable or foil with a light cooking oil.
3. Marinate to marry flavors. Creating quick and easy marinades can be fun and frugal. A base for any marinade is some type of oil (olive preferably) and an acid like vinegar. How about using a little of the juice from a jar of pickles you’ve got in the fridge? Or the juice from any canned or jarred fruit, such as pineapple or peaches? Sometimes there’s a jar of seldom-used preserves in the back of the fridge–a sweet addition to commercial BBQ sauce or added to bottled Italian dressing. Most meats should be soaked in a marinade and refrigerated for up to 30 minutes before cooking to allow the flavors to marry and saturate the meat.
4. Don’t limit yourself to red meat. Less fatty cuts of red meat doesn’t have to be your only option for BBQ — don’t be afraid to try new foods on the grill. In addition to chicken parts, consider the many varieties of fish (shrimp is a quick and easy option) as well as turkey, veggie or tofu burgers. Firm tofu sliced into 3/4″-1″ thick slabs can be marinated, grilled and enjoyed sandwiched between buns with lettuce and tomato just like your old favorite beef burgers.
5. Slow down on sides. At a party or company picnic, one is expected to quickly fill up on every offering there is, from potato salad to bread, desserts and drinks and then get back to the fun. At home, keep it healthier by first choosing only one side dish to accompany your main meat and/or veggie fare. A green salad of spring mix and spinach with fresh tomatoes will satisfy without many calories. Keep your portions small and take your time, eat slowly, savor your meal and enjoy every bite.
