Planning to fire up the grill this summer? Everyone’s favorite summertime cooking technique sometimes suffers from using too much fat and sodium in recipes. Here’s how to grill food that’s flavorful and healthy.
Cook more vegetable and fruits.
They provide essential vitamins, fiber and antioxidants.
Practically any vegetable can be grilled. Cook directly on the grates, or use skewers or a grill basket to prevent small pieces from falling through. Grilling makes veggies tender and adds smoky flavor.
Grilling fruit caramelizes its sugars, sweetening the flavor. Nectarines, papaya, peaches, pineapple, and plums work well. Slice the fruit to a thickness of half an inch. Then brush on a little olive oil and sprinkle it with cinnamon, red chili flakes, or nutmeg.
Go easy on the beef.
Red meat increases your risk of many diseases, so it’s smart to limit how much you eat. For example, a 2017 study published in BMJ found that a high intake of red meat increased the risk of dying from nine causes—including cancer, heart disease, liver disease, and stroke—by 26 percent. But white meat, such as chicken, was linked to a reduced risk. Opt for lean cuts of beef, and use meat as an accent instead of the main dish. For example, put sliced steak over a salad.
Use meat alternatives like tofu or tempeh.
Tofu is high in calcium and grilling adds a golden crust.
Choose a marinade that’s low sodium and LOW SUGAR.
Schultz’s Gourmet Cooking & BBQ Sauces are great low sodium and low sugar options. Lowering your sugar and salt intake promotes:
– Good heart health
– Lowered Blood Pressure
– Weight Loss
Cook more fish.
It’s a good source of Omega 3s, which help promote good cardiovascular health. Start with shrimp. Try marinating medium-sized, shell-on shrimp in olive oil, garlic, and fresh herbs, then grilling for about 3 minutes on each side. The shell helps keep the meat moist. Salmon is also easy to grill and is one of the top sources of heart-healthy omega-3s.
Looking for some recipe inspiration? Check out our recommendations below: