Mastering the Art of Healthy Summer Grilling

As the days growl longer and the aroma of summer fills the air, there’s no denying the allure of firing up the grill. Whether you’re hosting a backyard barbecue or enjoying a quiet evening with family, grilling is a quintessential part of the summer experience. However, while the sizzle of burgers and the char of steaks may be tempting, it’s essential to approach grilling with health in mind. With the right techniques and ingredients, you can enjoy delicious grilled dishes without compromising your well-being. Here’s your guide to mastering the art of healthy summer grilling.

Choose Lean Proteins

When it comes to healthy grilling, your choice of protein is key. Opt for lean cuts of meat such as chicken breast, turkey burgers, lean grass-fed beef and fish. These options are lower in saturated fat and calories compared to fattier cuts such as ribs or sausages. For a non-traditional twist you can also consider incorporating plant-based proteins such as tofu or adding healthy vegetable main dishes like portobello mushrooms into your grilling repertoire. Not only are these alternatives heart-healthy, but they also offer a delicious meat-free option for vegetarians and vegans.

Marinate for Flavor and Health

Marinating your proteins not only infuses them with flavor but also offers health benefits. By using marinades made with herbs, spices, and citrus juices, you can add flavor without relying on excessive salt or sugary sauces. In addition, marinating meats before grilling can help reduce the formation of harmful HCA compounds caused by high heat cooking.  (HCAs are heterocyclic amines, which are potentially carcinogenic compounds) Ingredients like garlic, ginger, and fresh herbs not only enhance taste but also contain antioxidants and anti-inflammatory properties. Rosemary in particular has bee shown to help reduce HCAs that occur when grilling. 

Embrace Colorful Vegetables

Don’t forget to load up on vegetables when you fire up the grill. Grilled vegetables not only add vibrant color to your plate but also pack a nutritional punch. Bell peppers, zucchini, eggplant, and asparagus are all excellent choices for grilling. Simply toss them with a drizzle of olive oil, sprinkle with your favorite seasonings, and grill until tender and slightly charred. Not only do grilled vegetables provide fiber and essential vitamins, but they also complement grilled meats and add depth to your meal. As an added bonus, grilled vegetables to not form the potentially-cancerous HCAs that grilled meets do. Often when people grill or plan a BBQ, the meat takes the main stage and side dishes are an afterthought.  Instead of your usual potato salad, opt of a platter of grilled veggies instead.   

Healthy Grilling Techniques

Grilling doesn’t have to be synonymous with charring and blackened edges. By practicing healthy grilling techniques, you can reduce the formation of harmful compounds while ensuring your food is cooked to perfection. Preheat your grill to the appropriate temperature and clean the grates thoroughly to prevent sticking. Use indirect heat for larger cuts of meat to avoid excessive charring, and flip your food frequently to promote even cooking. Invest in a meat thermometer to ensure that your proteins are cooked to the proper internal temperature, reducing the risk of food-borne illness.

This summer, you can take your grilling to the next level by prioritizing health without sacrificing flavor. By choosing lean proteins, incorporating colorful vegetables, and practicing safe grilling techniques, you can enjoy delicious and nutritious meals straight from the grill. So fire up those coals, embrace the sizzle, and indulge in the goodness of healthy summer grilling. Your taste buds and your body will thank you!

Recipes

Barbeque Halibut Steaks

Ingredients:

• 1 pound of Halibut Steak
• 2 T. Butter
• 2 T. Brown Sugar
• 2 Cloves Garlic, minced
• 1 T. Lemon Juice
• 2 Tsp. Soy Sauce
• 1/2 Tsp. Black Pepper
  

Pre-heat grill to medium-high heat.

Place butter, brown sugar, garlic, lemon juice, soy sauce and pepper in a small saucepan. Cook over medium heat, stirring constantly, until sugar has dissolved and sauce has thickened.

Lightly oil grill grate.  Grill fish for 5 minutes and flip.  Baste fish with brown sugar sauce and continue cooking until fish can easily be flaked with a fork. 

Grilled Chicken Thighs

Ingredients:

• 8 skinless, boneless chicken thighs (about 1 1/4 pounds)
• ¼ cup soy sauce
• 2 tablespoons dark sesame oil
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon honey
• ½ teaspoon freshly ground black pepper
• 5 garlic cloves, minced
• ¼ cup thinly sliced green onions
• 4 teaspoons sesame seeds, toasted
  

Trim chicken of excess fat using kitchen scissors.  Set aside.

Combine soy sauce and next 5 ingredients (through garlic) in a large zip-top plastic bag. Add 

chicken to soy sauce mixture in bag; seal. Marinate in refrigerator 30 minutes, turning bag occasionally.
Heat a grill pan to medium-high heat. Remove chicken from marinade; discard marinade. Grill 4-6 minutes per side, or until internal temperature reaches at least 165 degrees.  

Top with green onions and toasted sesame seeds. 

Grilled Asparagus

Ingredients:

• 1 pound of asparagus, ends trimmed or snapped
• 2 Tbsp. Olive oil
• 1 Tbsp. Balsamic vinegar 
• 2 cloves garlic, minced.
  

Trim ends, wash and try the asparagus. 

Mix the olive oil, vinegar and garlic together in a small bowl. 

Pour olive oil mixture over asparagus and coat throughly.  

Heat grill to medium-high heat.  Cook asparagus for ~8-12 minutes depending on the thickness of the spears, rotating 1-2 times during the cooking process.

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Alli Stanton