Let the Healthy Grilling Begin

So summer is here and we are heading out to patios and back porches, deck, parks and all sorts of other places.  After months of snow and slowly braised foods, we are ready for the grill.  When you think about grilling, think outside of beef, hot dogs and ribs.  Grilling is actually very healthy since a lot of the fat falls through the grates.  When deciding what to grill, basically, if you can cook it, you can grill it. 

 Here are a few things to think about before heading out to the grill.

1.        Use smaller portions of meat.  Round out the meal with grilled vegetables.

2.       Choose leaner cuts of meat.  Check the beef (http://bit.ly/cFFqOd) and pork (http://bit.ly/iCW8Dy) boards for examples of leaner cuts.  Leaner cuts also mean less flare-ups and smoke during grilling. 

3.       Marinate meat.  According to some studies, marinating meats helps reduce the formation of carcinogens. 

4.       Vegetables can be grilled.  Sliced vegetables such as summer squash, zucchini, asparagus, peppers and onions are great when cooked on a grill.  Simply toss vegetables with a little and place on a hot grill.  If desired a grill basket can be used.  When cooked, add a little acid like vinegar or lemon juice, salt, pepper and herbs. 

One of the most common mistakes most people make when grilling is not having the grill hot enough.  The colder the grill, the more likely the food is to stick.  Foods with less fat tend to stick to the grill more than fatty foods.  Coating the food with a little oil reduces the likelihood that it will stick to the grill.

To get you started on healthy grilling here is a salmon recipe.

Brown Sugar and Mustard Salmon

 Serves 4.

Ingredients:

2 Tablespoons dark brown sugar

2 Tablespoons whole-grain Dijon mustard
1 teaspoon freshly ground black pepper
½ teaspoon salt
1 teaspoon freshly grated ginger
1 garlic clove, minced
1 center- cut salmon fillet,
about 1½ pound


 Directions:

1.       Prepare grill for indirect grilling.

2.       Combine brown sugar, mustard, black pepper, salt, ginger and garlic.  Stir until well blended.  Spread mixture over fish; let stand 15 minutes.

3.       Place fish, skin side down, on grill rack over unheated part of grill.  Close lid; grill 30 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.  Remove fish from grill.  Discard skin.

To expand your repertoire of healthy grilling ideas, check out these resources.

Cooking Light Magazine and Website - http://www.cookinglight.com/

Eating Well Magazine and Website - http://www.eatingwell.com/

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