Sunday, July 12, 2009 9:54 PM CDT
Several options can offer healthy approach to grilling out
By DAWN JAMES, Staff Writer
djames@jg-tc.com
With outdoor grilling in full swing, meal planners may be looking for a new, healthier twist.
According to Bev Combs. nutrition and wellness educator at the U of I Extension office in Effingham, meal preparers can go with just about any summer vegetable or even fruits to add to their entree.
Broccoli, cauliflower, squash, tomatoes, green peppers, and potatoes as well as meats such as pork, fish, poultry, beef, or steaks, can all make a healthy, tasty meal with the right seasonings or marinades.
The key is to cook them properly on the grill.
Combs said to keep it healthy, one might skewer the items, while another option she finds easiest is to use aluminum foil packets. The vegetables can be seasoned with herbs or spices and wrapped individually or for the group.
She said a minimal amount of margarine or oil can help keep them from charring or another option is to use a tablespoon of water.
The fire doesn’t have to be overly hot, and most vegetables can be ready to eat within 15 or 20 minutes, she said.
As with any healthy meal, “the leaner (the meat) the better usually,” she said. Trimming the fat off of pork and steaks makes each more healthy. A certain amount of marbling is necessary, however, she said, to keep the meat moist and tender.
An added benefit of trimming off the fat is limiting the possibility of excessive charring. With the fat left on the meat, more juices seep down into the fire, which can create a hotter fire and char the food.
A few years back, Combs said there was some concern about the charring of meat and its link to increasing the risk of cancer. Today, she said most people do not grill out meat day after day, and it hasn’t been as great of a concern as it was in the past.
Using tongs or spatulas is also better than choosing some grilling tools such as a meat fork because the fork pierces the meat, allowing juices to seep into the fire which can also lead to burning the meat and drying it out.
Also, smaller pieces of meat cook faster and can better limit the possibility of burning.
“Kabobs are an easy and fast way to grill,” she said. Combs noted she has even seen pineapple on skewers along with potatoes and meat selections.
Portion control is also important in order to eat healthy. Combs suggested only a cup of vegetables per person, for example.
Marinades offer a flavorful option, and there are many to choose from. It is definitely a matter of personal preference as to which ones to select, she said.
“They can add a lot of flavor and moisture,” Combs said, adding she likes to always stress food safety when using marinades. Some people may leave their meat out on the counter in a marinade for two or three hours, which allows bacteria a lot of time to multiply, she said.
She stressed keeping hot foods hot (above 140 degrees) and cold foods cold (below 40 degrees), adding that it is also important when using marinades to never reuse the juices. It’s better to set aside a portion of the marinade ahead of time, she said.
In addition to marinades, a variety of herbs can also be used for seasoning. Thyme, rosemary or oregano are popular, and many people grow their own herbs, according to Combs.
When salting grilled items, the nutrition educator said, “Things like salt, I wouldn’t do ahead of time. It draws moisture out of the meat.” She said it’s best to have individuals salt their own foods once the meal is done.
For more information on healthy grilling, contact Combs at the U of I extension office at (217) 347-5126.
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