Good Grilling Guide

Making healthier choices doesn't have to take all the fun out of a BBQ. There are a variety of healthy and delicious options sure to tantalize your taste buds without packing on the pounds. You can have it all; delicious food and be swimsuit ready.


marinatedGrilledVegetables.jpgGrilling is far healthier when compared to other cooking methods such as frying, because it doesn't add excessive amounts of fat. It's generally the side dishes like potato and pasta salad, or chips and dip that land us in trouble. Skipping the high fat, high calorie sides and exchanging steak for chicken or fish, can make all the difference.


Here are a few tips to ensure you use your grill in the healthiest way possible;

  1. Be sure you don't grill meats at very high temperatures. Doing so will lead to tough, charred meat that's actually unhealthier for you. Burned or charred meats produce chemicals that are linked to certain types of cancer.
  2. Resist grilling high fat meats such as hamburgers or hot dogs. Not only will they lead to weight gain over time, but they also contain nitrosamines which can elevate cancer risk.
  3. Cook meats thoroughly. Use a temperature and pay close attention to chicken to avoid food born illness.
  4. Remember there is no rule that limits grilling to meat. Experiment with grilling vegetables. They taste delicious when grilled. Sweet corn and peppers are particularly good.

What's on the menu tonight?

Here is one complete meal plan that will ensure a healthy BBQ experience, your family and friends keep coming back for:

Sides:

Guacamole - Avocados are an excellent source of monounsaturated fat and potassium, which helps you lose weight by flushing out sodium and reducing water retention. Mash 5 avocados in a bowl and add 1-2 tbsp of fresh lime juice. Add 1 tbsp of garlic, some fresh cilantro, 1 tsp of cumin, ½ cup chopped onion and salt to taste. Refrigerate for a couple hours and serve with veggie sticks for dipping.

Grilled Asparagus – High in vitamin K and folate, asparagus is heart healthy, and helps lower blood pressure and cholesterol. Trim asparagus spears, drizzle with olive oil and season with salt and pepper. Add 1 or 2 cloves of garlic (crushed) if desired. Grill to desired tenderness and serve with a little grated parmesan cheese.


Main:

Grilled Lemon/Garlic Chicken - Marinades are an excellent way to add flavor to meat without adding fat. In a bowl combine 1 cup of salsa, 2 tbsp of olive oil, 2 gloves of garlic crushed, 1tbsp of lemon juice, ½ tsp of chili powder, and salt and pepper to taste. Add chicken breasts and marinate for a couple hours. Grill chicken and serve!


Dessert:

grilled_pineapple1.jpgGrilled Pineapple – The enzymes in fresh pineapple ease digestion by breaking down proteins in meat, dairy and beans, so foods move through your system faster. Grill pineapple rings just until they are warmed on both sides. Delicious by itself, pineapple makes a great alternative to high calorie pies or cakes. Serve with frozen yogurt.

 

 

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