Tara’s Friday Bite: Delicious and Nutritious Summer Grilling!

Summer is heating up and that means so are the bar-b-ques!  We all know that grilling can be a fun and flavorful way of cooking, but it can also be one of the healthiest. If you keep just a few things in mind you can make each bar-b-que safe and delicious for your entire family!

There have been some recent studies that have linked grilling to the production of cancer causing agents called Heterocyclic Amines (HCA).  Basically, these HCA’s are caused when meats come in direct contact with intense heat and flames. Typically the parts of the meat that become the hottest and char are the fattier parts. So choosing leaner cuts will greatly reduce these carcinogens as well as increase the heart health of your meal.  It has also been shown that marinating your meats can reduce the formation of HCA’s. Specifically, creating marinades with fresh herbs, citrus juices and olive oil has been shown to reduce these carcinogens by up to 99%. As luck would have it, this is also a delicious and healthy way to add flavor!

There are certain tools that are essential to a healthy cook-out. If you are using a charcoal grill, skip dousing the briquette with chemical-filled lighter fluid and try using a Chimney Starter. You simply fill the chimney with charcoal and newspaper. Light the newspaper and in about 20 minutes you have perfectly heated briquettes without the anxiety of building the perfect pyramid or cursing the wind! I also recommend getting a Grill Basket to cook chopped vegetables that might fall through the grill rack or delicate foods such as fish or tofu.

Finally, while we typically associate grilling with steaks, burger, hot dogs, etc., there are many other foods whose flavor is enhanced by the bar-b-que. One of my absolute favorite summer treats is grilled pineapple!  I simply quarter the pineapple and remove the core. Then I squeeze fresh lime juice over the pineapple and place it on the grill for about 5 minutes. Finally, you can garnish with a little honey or agave and serve warm and delicious!

Happy grilling!

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.