Get Creative and Grill Your Way to Healthier Meals

Now that summer is almost here, it’s a perfect time to fire up the grill instead of the oven. May is even National Barbecue Month.

Barbecuing also offers plenty of health benefits, depending upon what you’re throwing over the flames. Groceries and farmers markets are full of fresh, locally grown produce, and Southwest Florida is blessed with an abundance of seafood.

But no matter what your favorite protein is, one thing always holds true: Grilling lends itself to a healthy diet.

Veggies never taste better than when grilled. That fresh, flavor-bursting taste is complemented by that magazine-cover grilled veggie “look” and it’s all good. It’s also nearly impossible to ruin a vegetable on the grill, so relax and experiment. You’re likely to wind up with a flavorful al dente version of corn, zucchini, peppers, onions or even something more unusual.

For something different, try grilled endive. (Joseph’s Table in Taos, N.M., serves a delicious version, with a gorgonzola sauce).

Marinating is a wonderful way to enhance veggies; they tend to caramelize when marinated. Use a large Ziploc-type bag to give them this advantage, if you have the time and inclination.

But once you’re ready to grill, avoid coating veggies (or anything else) with anything too sugar-intensive. Ingredients such as molasses, brown sugar and fruit juice tend to make foods burn in high heat. Most vegetables do best when cut into 1/4-inch to 1/2-inch-wide pieces.

You can choose to put your vegetables directly on the grill – including speared on kebabs – or you may opt to put them in foil and lay that on top of the heat. Experiment and see what suits you.

Also, adding a dash of salt to veggies really draws out the flavor by drawing out the moisture inside them. Add the salt and any other seasonings you choose, after brushing them with a little oil. Then grill; veggies only need a few minutes.

Chicken with the skin on has a much higher fat content than that without: nearly double. So take it off before you marinate. Leaner cuts of meat can also trim up to half the fat calories overall, while still providing that yummy grilled taste. This frees you up to “spend” your calories on salad dressing, a cocktail, a simple dessert or something else.

Leaner cuts will require a marinade, however, as they can be tougher. Opt for thinner cuts of meat; marinade will penetrate only to about a quarter of an inch. Score the meat before covering it in marinade. And choose something with higher acid content, to help break down the fibrous nature of the meat.

Fish is always lean. Grilling is a great time to add salmon or tuna to your diet (tuna doesn’t want to be grilled for long). It’s very important to keep fish on ice or refrigerated until ready to grill in order to avoid food poisoning.

Depending on your meat, here are four low-calorie choices of marinade: Worcestershire sauce (2 tablespoons has only 30 calories); low-sodium soy sauce (2 tablespoons contain 120 calories), or tomato paste (2 tablespoons contain 40 calories), work really well.

For chicken, I like a tropical marinade of stone-ground mustard, honey and Key lime juice.

The sides that typically accompany a grilled dinner are where you can run into trouble. Save a lot of calories by avoiding creamy salads such as cole slaw, macaroni or potato salad; try brown rice or whole-meal pasta instead. If you plan to use bread, avoid white breads and pick up a nice whole-grain option. Fresh fruit salad is also a great substitute for potato salad, and can double as dessert.

Grilled pineapple is another delicious dessert option. Brush it with a little oil the same way you do with veggies and enjoy this delicious treat. For something really different, grill bananas!

Make sure any kids in your household understand how to be safe around a grill. And then get them involved in the process: shucking corn, skewering veggies, brushing on marinade or oil. This fun activity can become a lifelong habit, one that enhances nutrition and health.

Copyright 2010 Elaine Hastings, RD. Heath and Wellness, Nutrition Expert
Elaine Hastings is a registered dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Hastings can be contacted at info@elainehastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress. Take the Challenge, Change your Life!