Hot Off the Grill: 7 Ways to Elevate Your Summer Cooking on the Grill
#1. Choose Lean Protein.
Opt for lean cuts of meat that are lower in saturated fat and rich in protein, such as:
Poultry: Skinless, white meat chicken or turkey; ground turkey breast
Beef: Flank steak, top loin, sirloin, tenderloin; 93% lean (or higher) ground beef
Veal: Any trimmed cut
Pork: Pork chops or tenderloin
Venture out of your comfort zone and try nontraditional meat such as buffalo, ostrich, venison, pheasant, and quail.
#2. Grill More Plants.
Vegetable Kabobs: For a tasty and nutritious option, load up skewers with colorful vegetables, such as bell peppers, zucchini, cherry tomatoes, mushrooms, and onions. Drizzle with olive oil and season with herbs before grilling.
Tofu or Tempeh: For a plant-based alternative, try grilling tofu or tempeh. Both are rich in protein and absorb flavors well from marinades or sauces.
Portobello Mushrooms: These meaty mushrooms are perfect for grilling and can be used as a vegetarian burger or a side dish.
#3. Marinate for Thirty.
Marinating meat before grilling enhances flavor and may decrease cancer risk. Studies have found that marinating meat, poultry, and fish for at least 30 minutes can reduce the formation of HCAs (heterocyclic amines), which increase the risk of cancer. While scientists are still investigating this, the marinade is a barrier against carcinogens.
"The marinade of sugar and oil may just act as a barrier between the meat and the heat, then that is what becomes seared instead of the meat," said Nigel Brockton, Vice President of research at the American Institute for Cancer Research. "The spices and herbs not only make your meat more flavorful, but their antioxidant properties may prevent the forming of harmful carcinogenic compounds."
#4 Skip the Processed Meats.
Grilled hot dogs and sausages, even lean varieties like turkey hot dogs or chicken sausage, contain cancer-causing substances from preservation techniques. The American Institute for Cancer Research has linked processed meats to increased colorectal cancer risk. If hot dogs are a must, choose nitrate-free varieties such as those from Applegate Farms.
#5 Mind Your Portions.
Practice portion control to avoid overindulgence. Aim for a balanced plate with ample servings of vegetables, a moderate portion of lean protein, and a small portion of whole grains or healthy starches. A serving of meat should be 3-4 oz, roughly the size of a deck of cards; one pound of ground meat should make four burgers.
#6 Switch Up Your Side Dishes.
Traditional BBQ sides like potato salad, coleslaw, and macaroni salad are often loaded with full-fat mayonnaise, cheese, and other high-fat ingredients. Switch the sides by serving grilled vegetables, cucumber and tomato salad, fruit salad, black bean and corn salad, or coleslaw made with Greek yogurt.
#7 Clean the Grill.
Scrape and scrub the grill after every use to remove carcinogenic residue that can build up over time.
These tips allow you to enjoy delicious, healthy meals straight from the grill. Happy grilling!