The Thrill of the Grill.....Keeping it Healthy

August 14, 2011

by Karen Sabbath, MS, RD, CSO

It's summer, it's hot, it's the weekend and your friends are all available for dinner....what could be better than a backyard barbeque on a warm summer evening?  We've come a long way from hamburgers, hot dogs, potato salad and coleslaw.  In fact, if you are a fan of The Food Network, you know there are loads of shows extolling the virtues of all kinds of grilled food from meats, to vegetables to fruits and even breads.

A barbeque can be healthy with the right choices.  If you are interested in promoting good health, as well as possibly preventing chronic disease and some cancers, you may want to try a new and creative menu.  I know, I know.  You are thinking that healthy foods are boring and tasteless. WRONG!  Not only can healthy food be fabulous, but your guests will be raving about the food and demanding the recipes.  And, you can feel great about putting the right foods into your body.

When I entertain, I always try to incorporate the dietary guidelines promoted by the American Cancer Society, The American Institute for Cancer Research and United States Department of Agriculture (USDA).  These suggest:

• 5 -9 servings a day of colorful fruits and vegetables
• 1 serving = 1 cup raw, ½ cup cooked, 1 medium fruit, ½ cup juice
• Whole grain products when possible
• Fat limited to 20-30 % of calories, with the majority from fish, nuts and healthy vegetable oils, like olive and canola
• Lean protein, taking up no more than 1/3 of your plate

Other suggestions include avoiding excessive processed foods, alcohol and salt.  Of course, exercise is encouraged for everyone of all ages.

What you grill and how you grill it can enhance the health benefits of the meal.  Here are some suggestions from the American Institute for Cancer Research (AICR) for making your barbeque menu healthier. 

• Cut way back on red and processed meat. Instead, focus on colorful vegetables like asparagus, onions, mushrooms, zucchini, eggplant, corn and cut up fruits like peaches, pineapple and even bananas.
• Marinate the meat. If you insist on meat, focus on chicken and fish. Marinate it first in a mixture of fresh herbs and spices, along with lemon juice or vinegar, to reduce the formation of heterocyclic amines (HCA's), which appear to be carcinogenic.
• Partially precook meats in the microwave, oven or stove to reduce the total grilling time. Make sure that partially cooked foods are placed immediately on the grill.
• Go slow and low. Keep flare ups and charring to a minimum by trimming all visible fats and keeping the flame low and cooking a bit longer. This will reduce the amount of HCA's that are formed. Make sure you cut off any charred portions of the meat.

Take a look at the menu below and see if there are some recipes you may like to try.  Most foods can be found in your supermarket and do not require too much preparation.  Foods in bold print are especially healthy by providing fruits, vegetables, vitamins, antioxidants, fiber and/or healthy fats.  Foods with an * have a recipe included.

APPETIZERS

Guacamole de Frutas* with whole wheat pita wedges*, baby carrots

Sliced jicama with freshly squeezed lime juice and chili powder

Assorted nuts and olives

MAIN COURSE

Grilled Salmon or chicken breasts with Easy Mango Salsa*

Steamed Corn on the Cob

Wild Rice Salad*

Sliced Tomatoes and Cucumbers with Fresh Basil, Olive Oil & Balsamic Drizzle

DESSERT

Watermelon Wedges

Frozen Yogurt

Menu Hints:

Whole Wheat Pita Wedges:  Buy whole wheat pita bread, cut into wedges, separate and brush with olive oil and some garlic powder.  Bake at 350 for about 15 minutes or until golden.  They become crispy as they cool and can be made ahead.

Guacamole, a spread made from avocados, can be found in the supermarket. You can use it as is, or add one or more of the following:  fresh mashed avocado, diced tomatoes, red onion, cilantro and lime juice.  For an extra special recipe guaranteed to create an eating uproar, try the Guacamole de Frutas.  Seriously, it is amazing.

Grilled Salmon or Chicken:  For a special burst of flavor, generously apply a spice rub on the fish or chicken prior to grilling.  These can be found in the spices and seasoning aisle of the supermarket.  Try to buy products that don't contain too much salt.  REMEMBER TO AVOID CHARRING YOUR MEAT WHEN YOU GRILL!!!!!

Easy Mango Salsa:  If you are unable to find Mango Salsa, you can make your own by adding a chopped mango to a mild tomato salsa.  Add chopped fresh cilantro and scallions, with a squeeze of lime juice.

When you plan your menus, whether for a barbeque or sit down dinner, keep these healthy guidelines in mind. You will be promoting your own health, and the health of your guests.

GUACAMOLE DE FRUTAS

Yield: About 1 1/2 cups (8 appetizer servings).

2 TBSP finely diced sweet onion, like Vidalia
1 TSP finely diced seeded jalapeño pepper
Juice from 1 lime
¼- ½  TSP Kosher salt
3 TBSP finely diced peeled Granny Smith apple
3 TBSP finely diced peeled Asian pear
2 TBSP dried cranberries
1 TBSP thinly sliced basil, preferably Thai
2 ripe Haas avocados
3 TBSP fresh pomegranate seeds.

1. In a nonreactive mixing bowl, combine onion, jalapeño, lime juice and a pinch salt. Mix well, and add the apple, pear, cranberries and basil. Mix again.

2. Cut the avocados in half, scoop out the pulp and mash it with the ingredients in the bowl. Adjust salt to taste. Transfer to a serving bowl and top with pomegranate seeds. If desired, serve with warm corn tortillas or chips or whole wheat pita wedges.

Adapted from Julian Medina, Toloache, Manhattan

WILD RICE SALAD

Serves 8-10

Ingredients:

1 cup long grain white rice (brown rice can be substituted, but must be cooked separately due

      a longer cooking time)

1 cup wild rice

4 cups chicken broth

4 stalks celery, sliced

8 green onions, sliced

2 cups thawed frozen peas

1/2 cup pine nuts

3/4 cup dried cranberries

Salt and pepper

1/4 cup olive oil

2 Tbsp red wine vinegar

1 teaspoon sugar

2 Tbsp dark sesame oil

1)    Put the chicken broth in a medium sized pot.  Add the rice and wild rice, bring to a boil, reduce heat to low, cover.  Let cook for 40 minutes.  Remove from heat and cool completely.

2)    Heat a small skillet on medium high heat.  Add the pine nuts.  Cook, stirring frequently, until lightly toasted.  Remove from pan and cool.  You can also purchase toasted pine nuts.

3)    Whisk together olive oil, red wine vinegar, sugar and sesame oil.

4)    In a large bowl, gently mix together the cooled cooked rice, chopped celery, green onions, peas, dried cranberries, pine nuts and dressing.  Add salt and pepper to taste, if needed.

5)    Chill completely before serving.

More information from the AICR is available at www.aicr.org.

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