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Healthy No-Frills Grill
By Hescott Nutrition Services | posted in August 2022 | Healthy Grilling, Grill-out, Grilling Fruits & Vegetables, Mediterranean Salmon Packet Meal, Grilled Tofu Kebabs with Red Pepper Sauce, Foil Packets, Safe Grilling, Marinades, Food Safety, Nutrients, Healthy Desserts
Are you entertaining this Labor Day? The last thing you want to do is to heat your kitchen by cooking a hot meal over the stove. Instead, grilling is a sure way to end the summer and start the fall with your backyard gatherings and mouth-watering barbecues. So, beef up your next grill out with these delicious, healthy, and tasty grilling tips!
Which kind of grill do you prefer? Charcoal, gas, or electric?
My preference is the gas grill for its convenience and ease of use. Some grill masters swear by the charcoal grill for the flavor and the ritual, while many prefer the ease of the gas grill, which is less waiting time for the grill to preheat and cook. If you don't have outdoor space, electric grills are another great option! They come in sizes ranging from individual to family-size. The good news is that no matter the type of grill you select, grilling offers a healthy and fast cooking alternative. And did I mention fewer dishes to wash? What's not to love?
Foil Packets and Kebabs
There are plenty of households where each member has their very own preference. While that can sometimes be a challenge with traditional dinners inside, they're a lot simpler to accommodate on the grill.
Foil Packets
One of my favorite methods for doing a grilled dinner is to have each person assemble their foil packet dinner. Did you know that you can meal prep these in advance...and even freeze them?
Foil packets are used to wrap food in and are made of very thin layers of metal. I recommend using two pieces of heavy-duty foil to lower the risk of tearing or having a leak as you turn the foil packets over. Use two long pieces of foil, one on top of the other, forming a plus sign. Line with parchment paper to prevent sticking. Add your ingredients, drizzle on your favorite sauce and seal tightly. Cook for about 20-25 minutes, flipping halfway through, or until meat is cooked. The exact timing depends on the size of the chunks of meat and veggies.
My personal favorite foil packet meal consists of salmon, tomatoes, and zucchini - flavorful! Check out the [Mediterranean Salmon Packet Meal recipe]. While this recipe calls for baking, it can also be grilled.
Kebabs
Another personalized option is to make kebabs, which is a dish of pieces of marinated meat, fruits and vegetables cooked and served on skewers. Each person assembles their perfect assortment of meats, plant protein, veggies, and/or fruits on a skewer. If you're using wooden skewers, it is best to soak them in hot water for 30 minutes before adding the ingredients to them for grilling. This method prevents the skewers from burning on the grill.
My favorite kebab mixture consists of tofu, bell peppers, mushroom, and zucchini - delish! Check out this [Grilled Tofu Kebabs with Red Pepper Sauce recipe], adapted from Dietitian Debbie. Once your kebabs are assembled, grill until the protein is cooked and your fruits and veggies are tender.
Power Up with Marinades
A flavorful marinade can take grilled meats, plant protein, and veggies from just good to great! They add delicious flavors, can tenderize the meats, and even add a touch of caramelization flavor if there is any sweetener in the mix. As a nutrition boost, marinades can reduce the formation of carcinogenic compounds, a natural grilling product that may cause cancer. The most powerful marinades have acid, alcohol, or herbs, such as chicken with lemon juice, bourbon marinated flank steak, or rosemary-crusted lamb, respectively.
Here is another way to reduce these cancerous compounds by slicing your meats into smaller pieces so that they cook more quickly. Less cooking time means less opportunity for charring, a sure sign that the compounds have formed. And of course, no one is upset that dinner is ready quickly!
My favorite dietitian-approved chicken marinades are adapted from The Real Food Dietitians at https://therealfooddietitians.com/5-easy-chicken-marinades/. Check out these 5 Easy Chicken Marinades.
Play it Safe
Are you wondering how long to cook your food items? You're not alone! While there are general guidelines to get started, the best way to know if your food is well cooked is to check the internal temperature using a food thermometer. Not only does the food science magic of caramelization happen to specific temperatures, but it also ensures that you're keeping yourself safe from infectious pathogens.
Let's review the recommended food safety internal cooking temperatures:
- Chicken: 165°Fahrenheit
- Steaks and pork chops: 145°Fahrenheit
- Ground beef or pork: 160° Fahrenheit
- Turkey or chicken burgers: 165° Fahrenheit
- Fish: 145° Fahrenheit
Pile on the Nutrients
One of the easiest ways to have a delicious side with your grilled protein is to add vegetables to the grill, too! This combination adds flavor and nutrition to your quick meals. Baste vegetables such as asparagus, bell peppers, eggplant, or onions with a little olive oil or vinaigrette. Season them with herbs and place them on a hot grill until they are tender.
My favorite grilled vegetable is asparagus - delicious! Check out this [Grilled Asparagus with Lemon Thyme Dressing recipe].
Healthy Desserts
Don't turn that grill off yet! We can use that hot grill to make a tasty dessert. Fruits taste yummy on the grill and make for a satisfying end to your summer grill-out.
My favorite grilled fruit is peaches. Nothing quite says summer desserts to me like grilled fruit. I like to slice peaches in half, sprinkle with a bit of brown sugar, and then grill for a few minutes. If you want to see those lovely grill marks, warm the peach, and soften the fruit. And then - la piece de resistance - top that grilled peach with a generous scoop of vanilla ice cream. Oh, so delicious!
Grilling can be healthy, inexpensive, and quick, faster than takeout. So you can enjoy a delicious dinner and dessert with minimal clean-up.
Are you looking for ways to meet your health goals through a customized meal plan that support your cultural foods and a plan to help you enjoy healthy eating?
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