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By Maureen Deutermann, MSN, R.N.
For some folks, summer means sandy beaches, cool blue pools, and vacations. I, on the other hand, mark the seasons by fireplaces and outdoor grills. The end of fireplace season heralds the beginning of grilling season, and neither rain nor sleet nor anything short of a tornado will prevent me from torching a meal outside in summertime.
Grilling outside, or for that matter inside (in case of inclement weather, i.e. a tornado), can be a very healthy cooking choice. Follow these tips to ensure that your barbeques are tasty, healthy and safe:
Make sure your grill is clean. The black stuff left on the grill has been associated with cancer causing substances, not to mention bacteria.
Choose lean cuts of meat such as chicken breasts, flank steak, and pork tenderloin. Fish is also great grilled, and great for you. Skin poultry before grilling.
Lean meats will dry out on the grill if you throw them on naked, so by all means marinate ahead of time. The trick here is to avoid a lot of oil in the marinade. Low fat Italian dressing and marinades made with citrus juices are a good alternative to high fat marinades. Dry rubs are another great way to flavor meats. Be careful of “store-bought” marinades and rubs however; they are inevitably loaded with salt!
Great homemade marinade recipes abound and are a cinch to concoct; go online and do a little research to find your perfect blend. Note: always refrigerate marinating meats. Leaving them on the kitchen counter is asking for a nasty case of food poisoning!
A trip to the local farmers’ market will yield more healthy grilling options. Fresh vegetables, corn on the cob (sneaky trick: leave them in the husks and then your guests get the job of dehusking their own!), mushrooms, all find a distinctive flavor when grilled. Either incorporate them in kabobs or simply brush with a light mixture of olive oil, lemon juice and herbs: toss directly on the grill.
Thick sliced summer squash, eggplant and even asparagus are tasty treats when grilled. Portobello mushrooms are a wonderful vegetarian alternative to steak, but don’t save them for your vegan friends…savor this well kept culinary secret yourself!
So you have this lovely grilled meal of lean meat or fish and veggies. You don’t want to ruin it with a goopy, fatty, mayonnaise-ridden potato salad, do you? Well ok, so maybe you do. Fill up on the veggies and have a teeny portion of potato salad. Or, make a low fat version substituting low fat mayo, non-fat yogurt, non-fat sour cream or combination of these in the dressing.
If you hate peeling cooked potatoes as much as I do, choose the red-skinned variety, wash and cut into one-inch cubes before boiling. No peeling necessary! Boil about 8 minutes, drain, and they’re ready to be laced (not drenched) with a light dressing. Canned beans can be doctored up with sautéed onions and green peppers, molasses and vinegar for another tasty, healthy side dish.
Summer fun means beaches, vacations, and great grilling! Bon appétit!
Maureen Deutermann is a registered nurse and the director of Community Education and Health Promotion at Potomac Hospital where she has worked for 19 years. Maureen’s wellness column also appears in the hospital’s employee newsletter. She lives in Montclair with her family.
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