While outdoor grilling is a year-round thing for many (think tailgating in the fall and winter), the arrival of warmer weather creates an almost primal desire to cook and eat in the great outdoors. In addition to the temperatures just being too high to cook inside, the outdoor barbecue is an integral part of summer, something that everyone looks forward to through the gray days of winter.
Unfortunately, grilling, especially meats, can cause carcinogens to form in significant amounts. One study showed that people who regularly consumed well-done meat (including grilled meat) were 60% more likely to develop pancreatic cancer. Cooking meats for longer times also spikes your chances for developing breast, lung, and stomach lining cancers. Not much fun, right?
There is also the fact that many of the foods we think of when we’re planning a barbecue – burgers, hot dogs, ribs – are high in fats and (with the processed sausage meats) triglycerides, which many want or need to avoid. Everybody loves a party; most don’t love one enough to endanger their health.
But wait! It’s not all bad news. There is a wide variety of healthy food choices that can easily prepare on an outdoor grill, making your summer dining experience not only enjoyable, but good for you. And what could be better than that?
Creating an outdoor fiesta, whether in your backyard, on a beach, or camping somewhere idyllic, is all in the planning. You can follow these easy tips to host the ultimate summer feast. Healthy, delicious food, satisfied guests, and convenient enough for you to be able to participate in the fun, rather than spend your time preparing and serving.
Sounds like heaven? Read on.
Meet the Meats
Any barbecue worth its salt has meat as the main attraction (sorry, vegetarians, but don’t worry – you have not been forgotten). To keep it healthy, the goal is to pick the perfect animal protein. Sounds hard, right? It’s not.
First, let’s talk about meat. Because face it: burgers, ribs, and steaks are what come immediately to mind when you think of a summer food extravaganza. And they don’t have to be unhealthy. When choosing meat or pork, look for “loin” or “round” cuts, and choose meats labeled “select” or “choice” instead of “prime”. Grass-fed beef is, of course, the healthiest red meat option, but it can get pricey. However, the cuts and grades described here, even if they’re not grass fed, are still far and away the better option than, say, non-kosher hot dogs or other processed meats.
Don’t overcook the red meats. Charring on meat (not those nice grill marks, but that charcoal-tasting crust) is the main cause of those above-mentioned carcinogens infiltrating your dinner. Keep it to medium or medium-rare; if some of your guests prefer well-done, pre-cooking in the house prior to grilling (like popping it in the oven for a while) can give everyone what they want without the nasty exposure risk.
Lighter Proteins
Healthier protein choices include skinless chicken (especially breasts), fish, and lean ground poultry. Fish like salmon and trout are not only better suited to the grill due to their relatively high fat content, those fats are good for you. You read that right: the fat in these fish is rich in omega-3 fatty acids, which offer a variety of healthy benefits. They help to lower cholesterol, triglycerides, and blood pressure, and also prevent blood clots, reduce inflammation, and balance the immune system. Win!
You can keep your guests (and yourself) from missing the red meats by marinating fish and wrapping it in foil, creating lovely-to-look-at marinated chicken kabobs with alternating chunks of chicken and colorful veggies like bell peppers, eggplant, and other brightly colored produce, or by making melt-in-your-mouth turkey burgers, mixing minced onions and baby bella (cremini) mushrooms with the ground turkey.
Vegetarian Protein Options
Told you we hadn’t forgotten you!
There’s no reason that you, or your vegetarian/vegan friends, need to sit on the sidelines with a salad and some corn. There are plenty of options for protein-packed animal-free grilling.
- Tofu: A no-brainer in the grilling department, but tofu seems to get continually passed over for more trendy options. Softer varieties are a no, but firm and extra firm are perfect for grilling. All you need to do, to get rid of the blandness for which tofu is notorious, is create a savory marinade. You can even slather it in your favorite barbecue sauce! Just be sure to oil the grill first, since tofu is well-known for its ability to stick to anything on which it’s cooked.
- Tempeh: Pretty much the whole-grain alternative to tofu, tempeh is made from whole soybeans pressed into a cake (perfect for a burger alternative). It is complemented by a wide variety of marinade flavors.
- Paneer:This Indian-style cottage cheese is surprisingly easy to grill. Slice it, brush it with oil, and throw it on the grill. Or cut it in chunks and make kebabs. Your choice.
- Seitan: A vegetarian standby for years, seitan is an essential wheat gluten that is kneaded until meaty and then simmered in vegetable broth. Sturdy enough for the grill, and a sponge for flavors (again – marinade), this will be a crowd pleaser not only for your vegetarian diners, but for all of your guests.
Other things to keep in mind when creating a healthy barbecue are portion size, using whole-grain buns, and choosing healthier sides (not pasta or potatoes swimming in mayo), and lighter desserts (think grilled fruits and a cheese platter). Make sure you add lots of color, keep the grill clean and the recipes simple, and you have a formula for a healthy meal that everyone will be raving about.
The only downside is that you’ll probably wind up hosting every barbecue for the season.
