Well, although summer has started (we’re only a bit late!), there is still plenty of time for BBQ’s and grilling out! As you undoubtedly have friends and family over to grill out this summer, do it healthy!
Summertime Slim Down Series: Grill Like You’ve Got a Pair Ladies…that means you too…hypothetically speaking of course. You know what? Scratch that…how about:
Grill Like You Mean It. Yeah? Ok. Moving on…
Summertime BBQs usually mean a trip to Costco for frozen burgers, stale buns and a four gallon jug of ketchup…because you never know when you’ll run out of ketchup. See, even though it’s the summer and most people are slacking,
Mikey A is always looking out for you. Check out some healthy tips I’ve put together to keep your waistline intact this summer. Get it? Tips…because you grill tips on the…oh, whatever!
The Meat (or Fish) Since we are looking to take a healthier approach to the summertime barbecue, it is essential to pick a quality lean meat such as chicken, ground turkey, turkey tips, lean beef (90% meat 10% fat ratio-at least), shrimp or a fresh piece of fish. Be sure that all meats are organic, grass fed or wild-caught to ensure you are getting the healthiest option available.
Go Homemade or Go Home The key to any grilling adventure is the
marinade. Sure, you could take the easy way out and use Italian dressing or Teriyaki sauce (
YAWN). Not only are those loaded with extra sodium and fat, but they lack flavor and originality. Try this
healthy marinade on some lean chicken, turkey tips or even fish:
- 1 part Balsamic vinegar
- 1 part Dijon mustard
- ½ part white wine
- 1 part extra virgin olive oil
- Squeeze in ½-1 lemon
- Throw in some chopped up green onions (or any other fresh herbs you feel necessary), red pepper flakes, ground black pepper and a few dashes of sea salt
*Marinate this overnight if possible The measurements don’t need to be EXACT. This is an outdoor barbecue we are talking about here – not an episode of
Grill Marks We know you have the attention span of a four year old in a toy store, but pay attention when you got goods on the grill! You know you’ll have done your food justice when you have
perfect grill marks. The mark of a true “grill warrior” is dictated by clean diagonal marks on each side of the meat or fish. If you want to get a little crazy -
cross marks are a more advanced technique that the ladies will love.
Here are a couple of pointers: 1. Give the grill an adequate amount of time to heat up so that the meat doesn’t stick. 2. Don’t flip the meat 73 times and butterfly it to check on it. When you cook leaner meats, it is essential to not let any juice escape or disrupt the cooking process, as this will only lead to a dry, overcooked piece of meat your dog will use as a chew toy for the afternoon.
Eat Your Damn Veggies! When you think healthy, you automatically think vegetables. Vegetables can be great sides or toppings to any summertime barbecue meal. There are a few techniques to make sure your vegetables don’t lose flavor and, most importantly, their nutrients:
- Wrapping vegetables in foil is a great way to preserve flavor, texture and nutrients. Add a dash of sea salt, ground black pepper, garlic powder with a drizzle of extra virgin olive oil on your vegetables of choice. Wrap them in tin foil (not too tight) and throw on the grill until tender. Whether you throw them on a turkey burger (on a whole wheat bun, of course), or have them as a side to your salmon, these are one thing you’ll crave every summer – besides babes in string bikinis.
- Grill them up! Season them and drizzle some olive oil on your choice of vegetables, then toss ‘em on the grill for two minutes on each side. Grill marks, again, are a sign of perfection.
If you want to keep your summertime barbecue a little healthier (or justify drinking 37 beers), try these techniques out.