Laronda George
Debbie Strong
With all of the diet-related health problems affecting our nation, Americans are or should be concerned with making healthier food choices. It should be evident to most if not all that grilling is superior to frying.
What Makes Grilling so Great?
Grilling is a process in which food is cooked in a way that some fat melts out (drips away from food). Not only does the grill add great flavor, it makes foods lower in fat and can contribute to weight loss and aid in lowering cholesterol. Since you know the health benefits of grilling, you should consider marinades and grilling options.
Look for Healthy Marinades
Despite grilling being a healthy cooking option, one should be careful not to make grilled foods less healthy. Most grilled foods are marinated and attention must be placed on marinades. Marinades are commonly used because they add great flavor to foods and act as a tenderizing agent. Be sure to read the food label on your favorite marinades, focusing on the type and amount of fat and the sodium content.
Smart choices would be healthy oils like olive and canola oil. Look for healthier marinades with less sodium and healthy oils or consider making your own. Marinades usually consist of oil, acid (lemon juice, vinegar), wines, herbs and spices, and salt. Because it is your creation, you control the type of oil and the sodium level. Experiment until you find one that works for you.
Tips for Choosing What to Grill
When you think grilled, meat is usually the first thing that comes to mind. There are several types of meat to choose from. Commonly grilled items are beef, chicken, pork, and seafood.
Healthy Beef Tip: Choose less fatty cuts of beef (ex: filet or sirloin). Avoid marbling in meat (the white veins found within). Helpful hint: Marinades tenderize!
Healthy Chicken Tip: Try to avoid dark meat poultry as this is naturally higher in fat. A good choice would be skinless chicken breast.
Healthy Pork Tip: Choose loin chops or tenderloin.
Seafood Tips: Seafood is always a great choice but keep in mind shellfish can be high in cholesterol. Enjoy in moderation. Try having more fish, like tuna and salmon, which have omega 3 fats.
Don't Forget the Vegetables
Now that we have the meat, let's load up on vegetables. There are tons to choose from. Try a variety because vegetables are great sources of vitamins, minerals, fibers, antioxidants and phytochemicals. Here is a list of commonly grilled vegetables to choose from: squash, zucchini, mushrooms, eggplant, tomatoes, asparagus, onions and peppers. Toss in olive oil and seasonings, and pop on the grill.
Try Grilled Fruit for Dessert
We've had dinner, now its time for dessert. Have you ever considered grilling your fruit? Like vegetables, fruits too are very good for you. Grilled fresh fruit is the perfect healthy dessert. Grilling concentrates the natural sugar and flavor in fruits and creates a nice warm treat. Here's some you can experiment with: Apples tossed in lemon juice and cinnamon, pineapple, peaches, bananas, and mangoes. Grill more, and remember meals are great on the grill!