5 Tips To Up Your Grilling Game This Summer

Check out some tips and hacks for healthful summer grilling!

Is it really summer without some grilling action? Enjoying the outdoors with delicious grilled food at backyard BBQs and cookouts is all part of the summer fun. If you're aiming to eat healthier this summer, you'll be thrilled to know that you don't have to give up grilled food. In fact, grilling can be a fantastic way to enjoy both nourishing and enjoyable meals.

Here are some tips to ensure safe grilling practices and healthy eating hacks to up your grilling game this summer:

Choose Healthy Protein Sources

When it comes to grilling, incorporating lean protein choices can make your meals both delicious and nutritious. Think fatty fish like salmon, skinless poultry, or 90% lean ground beef patties. Cuts like top loin, tenderloin, flank steak, and trimmed veal can also be excellent options.

Don’t forget about plant-based proteins! Marinated tofu, tempeh, and burger patties made with hearty pulses like black beans or lentils can bring variety and nutrition to your grill.

And here's a pro tip for grilling fish: placing it on a bed of citrus fruits like lemons can help prevent it from sticking to the grill and breaking apart.

Flavor Your Protein With Acidic and Herb-Filled Marinades

Marinades made with oils, spices, herbs, and acids like vinegar and citrus are an excellent way to add flavor without adding salt. Not only do they enhance taste, but soaking meat proteins in acidic and herb-filled marinades can also help reduce the formation of Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PHCs) while grilling, which are associated with cancer risk.

Get creative with your marinades by mixing up flavorful ingredients like fresh lemon juice, yogurt, garlic, and herbs like rosemary, basil, or thyme. Remember to avoid cross-contamination by separating marinades used for raw items from those used for cooked items to reduce the risk of foodborne illness.

For a delicious and healthy grill item, check out my Chicken Tikka and Veggie Skewers. It includes a creamy marinade made with South Asian spices, ginger, garlic, cilantro, lime juice, and yogurt. It's perfect for adding some flair to your grilling game this summer!

Add Color To Your Grill With Fresh Fruits & Veggies

Adding fruits and veggies to your grill menu not only adds vibrant color but also delivers a healthy dose of fiber, nutrients, and antioxidants. Grilling produce is quick and enhances their unique flavors with a touch of smokiness.

Great vegetable options for grilling include portobello mushrooms, eggplant, asparagus, summer squash, bell peppers, zucchini, and onions. While root veggies like potatoes and carrots are fantastic choices too, keep in mind they take a bit longer to cook. To prevent sticking, give the veggies a light coating of olive or avocado oil before grilling.

As for fruits, grilling can bring out their natural sweetness even more, thanks to the caramelization of sugars. Try grilling pineapple, apples, peaches, and watermelon for a delectable treat.

Incorporate Whole Grains

Whole grains can elevate your BBQ menu by adding texture, fiber, and flavor. If you're cooking up some burgers, try swapping white buns for whole grain ones. You can also revamp the classic BBQ side dish, pasta salad, by using whole grain pasta or mixing half whole grain and half regular pasta. Tossing quinoa into chopped salads is another fantastic way to incorporate hearty whole grains.

Practice Safe Grilling Skills

Mastering safe grilling techniques is essential for a delicious and healthy BBQ experience. Make sure to cook meat to the appropriate internal temperature using a food thermometer and avoid prolonged high cooking temperatures.

To cut down grilling time, you can pre-cook the meat slightly on the stove or microwave at home, or cut it into smaller pieces. Also, avoid pressing the meat on the grill to release the juices that drip onto the flame, and refrain from flipping the meat too frequently. These practices can help prevent the formation of Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PHCs), which are associated with cancer risk.

By following these tips, you can enjoy flavorful and safe grilled meals all summer long!

Safe Minimal Food Temperatures to Prevent Foodborne Illness:

Insert the thermometer in the thickest part of meat.

Fish: 145° F or until it is opaque

Red meat like steak or chops: At least 145° F

Burger patties made from beef: At least 160° F

Poultry: At least 165° F

Hungry for more information ? Check out my previous posts below!

Let's connect! Share some of your favorite items to grill and your go-to grilling hacks with me on Instagram with the hashtag #doseofnutrition