Summer Grilling Tips and Ideas
Tips, ideas and recipes for a healthier family barbecue
Barbecues are always a fun family event whether its winter or summer. Cooking outdoors brings families outside for fresh air, some activity and great bonding. And grilling foods can also be a healthier way to cook because you don’t need much oil to brown and cook foods. When kids think of barbecues, they will usually think of a fun and positive experience. That is why barbecues are a wonderful opportunity to help kids associate a fun experience with healthy eating.
Often when we think of grilling, we think of BBQ’d steaks, hamburgers, hot dogs, ribs, and chicken. The typical barbecue meal usually consists of meats, potato or macaroni salad, corn and bread. Perhaps, you might include a fruit salad or watermelon for dessert. With some simple changes, you can make your barbecue into a healthy meal.
You can change the typical barbecue fanfare with some delicious and healthy grilled fruits and vegetables that are part of the appetizers, main dishes and dessert. Seasonal produce is great on the grill and adds lots of bright colors for a festive table. Here are some tips, ideas and recipes to get you started to a healthier barbecue.
Most barbecues include some type of meat. Meat cuts often are too large and don’t help kids learn about healthy portion sizes. We know that meats can be high in fat and calories too. Here are some guidelines to help you choose a healthier cut.
- ✰ Control portion sizes by cutting all meats into 3-5 ounce pieces. Kids can always get seconds if they want more.
- ✰ You can cut fat in half by grilling chicken breast or thigh without the skin. Marinate your chicken without the skin for about two hours.
- ✰ When cooking chicken check for the thickest part to make sure it is cooked all the way through.
- ✰ Look for lean red meats, like top sirloin.
- ✰ Select pork tenderloin for a leaner pork option.
- ✰ Look for hamburger or turkey ground meats that say “extra lean” on the package.
- ✰ Trim the visible fat off of meats before marinating and barbecuing
- ✰ Avoid processed meats.
- ✰ Kabobs are a great way to mix meat and vegetables and reduce portion size.
Healthy Grilled Vegetables Tips
It’s easy to cook vegetables on the grill because you don’t have to worry about overcooking them. And grilling vegetables brings out their flavors. Some may even say that vegetables taste the best when grilled.
- ✰ Marinating vegetables will help them caramelize and that brings out their best flavors. Just submerge the vegetables in marinate for about an hour before you put them on the grill.
- ✰ If you don’t’ marinate vegetables, just brush them with a little vegetable oil prior to grilling and add salt or other seasoning.
- ✰ Adding a little bit of salt to them also intensifies the flavor (draws water out).
- ✰ Cut grilling vegetables into shapes that will make it easier for them to cook.
- ✰ Vegetables are usually done in 8-10 minutes. Thick vegetable pieces may take longer.
Vegetables Ideas for Barbecuing
- ✰ Any kind of onion, sliced into 1/2-inch thick rounds.
- ✰ Corn on the cob is an easy one, just remove the husks and rotate during grilling (about 10 minutes).
- ✰ Grill portabellas like a burger or them cut into thick slices.
- ✰ Grill small mushrooms strung on a skewer or kabob.
- ✰ Eggplant, cut lengthwise into 1/4-inch slices.
- ✰ Zucchini, cut lengthwise into 1/4-inch slices.
- ✰ Asparagus spears. Just trim off the white end and grill the spears whole.
- ✰ Wrap whole potatoes in foil and grill for about an hour.
- ✰ Try slicing up potatoes in thin, long pieces for a healthier way to serve chips.
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You might not have thought about grilling fruits but it is a very tasty and healthy dish for any barbecue. Because some of the water in fruit evaporates, fruits will actually taste sweeter and release more of their delicious juices.
- ✰ Fruits benefit from being brushed with vegetable oil prior to grilling so they don’t stick.
- ✰ Fruit should be cut uniformly so they cook at the same rate and placed away from the heat.
- ✰ Be careful with soft fruits as they will heat up fast.
- ✰ For added flavor, brush them with a little margarine, sugar, and cinnamon.
Here are some fruits that are great for grilling. Be creative. You can sprinkle on your favorite toppings before serving. You can even have several toppings laid out in different containers so kids can choose their own toppings (Just like they do at the ice cream shop).
- ✰ Apple or pear wedges for about five minutes each side
- ✰ Wrap a peeled banana in foil and grill for about five minutes
- ✰ Soak the sticks in water for 30 minutes and place half-sliced nectarines or peaches
- ✰ Grilled grapes are a nice garnish for meat dishes
- ✰ Grilled mangoes are always a favorite. Just slice and place directly on grill, turning often for three to five minutes
Barbecues are fun. Get the kids involved and have them help choose the types of fruits and vegetables they want to grill. By adding more fruits and vegetables into your meal, kids can learn how healthy foods are also fun foods.
Happy Healthy Grilling!
Written on June 2010
Last updated: June 2010
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