grilling

Summer is full of warm, lazy days perfect for outdoor cookouts, grilled food, refreshing drinks and summer activities with friends and family. Healthy grilling is one of the healthiest ways to cook. It can enhance the flavor of meats, poultry, fish, vegetables and fruits. The flavor of the grill is so irresistible, you can stick to salt and pepper and spices for seasonings or delicious and healthy marinades can help add a flavor boost. Store bought marinades can be high in sodium, sugar and fat, so making your own marinade is generally a better idea. That way you know exactly what you are putting into your body.

You can puree steamed cauliflower and zucchini and add it to your marinade or BBQ sauce for a sweet, delicious, low calorie option or use greek yogurt as the base. Vinegars, lemon and lime juice, and soy sauce and hot sauce are also great ways to add flavor. Keep in mind that beef should marinate for 5 hours or overnight and pork, fish and chicken only need 15 minutes to 2 hours to steep before the juicy flavors are locked inside. Use a thermometer to gauge the temperature of your meat. Place it in the center or the thickest part of the cut for the most accurate reading.

Proper meat temperatures:

Beef:

  • Rare­ 140’
  • ­ Medium­rare­ 145’
  • ­ Medium­ 160’
  • ­ Well­done­ 170’
  • ­ Ground­ 160’

Pork:

  • ­ Whole cuts­ 145’
  • ­ Ground­ 160’

Chicken:

  • White meat­ 160’
  • ­ Dark meat­ 180’
  • ­ Ground­ 165’

­ All fish and seafood­ 145’

When you’re picking out your veggies, make sure they’re firm and ripe before you start healthy grilling away. Cut them into large pieces and place them onto skewers. Baste lightly with a vegetable or olive oil spray and season with herbs, soy sauce or flavored vinegar. Grill them until they’re hot, tender and slightly golden brown. Bell peppers, asparagus, onions, eggplant, cabbage are all great for grilling. Experimenting with herbs and spices like, mint, dill, cumin, and rosemary is also a great way to add a lot of flavor without additional calories.

grilled-veggies-sized

Share your favorite healthy grilling recipes with us and enjoy these last few weeks of summer!