Fired Up! Healthy (and Easy!) Cooking on the Grill this Summer

Now that summer’s almost here, we’ll be firing up the grill more often. But just because it’s on the grill, doesn’t mean it’s healthy. What are the healthiest foods to grill this summer?

Veggies

Corn on the cob is a traditional and tasty summer grilling side, but there are tons of other veggies that can be cooked on the grill that provide more nutrients. Summer time brings a delicious variety of fresh vegetables, so take advantage of the colorful selection. Each color provides a unique profile of antioxidants and a wide array of health benefits.

Orange veggies like carrots, orange bell peppers and sweet potatoes contain high amounts of vitamin A and C which promote a strong immune system, healthy skin and good vision. (For a nutrition kick, swap your traditional potato salad with one made with sweet potatoes and use plain Greek yogurt instead of mayo.)

Some super simple ideas include

grilled zucchini, summer squash and eggplant. To prepare, slice vegetables lengthwise and brush lightly with olive oil. Then, season with salt, pepper, garlic and Italian seasoning and grill until tender.

Another easy idea is making “veggie grill packs.” Select your favorite veggies such as cherry tomatoes, onion, peppers and summer squash. Slice and toss with some light salad dressing, then wrap up in aluminum foil to form a rectangular “grill pack.”  Cook for about 20 minutes or until tender. Top with some feta or parmesan cheese for an extra flavor boost!

 

Meats

Choose leaner cuts of meat, such as 93/7 lean ground beef, turkey or chicken for burgers if you are watching your calorie intake.  Fattier cuts of meat include prime rib, chicken thighs, BBQ ribs, sausage and hotdogs. These are higher in calories and should be limited to special occasions.

Chicken breast is a nice grilling option since it is low in calories and is a great source of muscle building protein. Grilled fish, especially salmon, is a wonderful way to get lean protein with a boost of Omega-3’s, an essential fatty acid that promotes heart health.

For vegetarians, veggie burgers are a great  alternative option, especially accompanied by a black bean salad for some extra protein and fiber.

Other Things to Consider

Portion size: It’s easy to forget about portion control when you’re at a picnic or backyard BBQ with friends and family. Try to portion out your plate with this simple rule: ½ salad and veggies, ¼ lean protein (like chicken, fish or a burger),¼ of either fruit (like fruit salad or watermelon), starchy veggies (potato or pasta salad) or whole grain bread (like a hamburger roll).

Rachel Dziedzic is a registered dietician, nutritionist and personal trainer.  She offers Individual Nutrition Counseling at the JCC and leads a Spring Shape Up class that features fitness and nutrition education. For more information, contact Maria Calla at mcalla@jccns.com. Learn all the JCC has to offer at www.jccns.org.