Grilling is often associated with meat, BBQ sauce, smoke and fat but it doesn't have to be that way all the time! For those who are health-conscious, grilling can actually be a great way to cook nutritious and delicious meals without sacrificing taste. With the right tips and recipes, you can enjoy tasty grilled dishes that still align with your wellness goals. Plus, ensuring your grill is clean is a critical step to cooking healthier meals.
1. Choose Lean Proteins
You can choose lean cuts of meat like chicken breasts, turkey, and fish such as salmon or trout. For plant-based options, grilled tofu, tempeh, or veggie burgers make a great lean choice.
Recipe Suggestion: Check out this recipe from one of our past blog posts for a Plank Ceder Roasted Whole Salmon! https://www.grillhero.com/post/plank-cedar-roasted-whole-salmon
2. Grill More Veggies
Vegetables are perfect for grilling because they’re full of nutrients and can still offer the same rich and smoky flavour as meats. Some top choices include zucchini, bell peppers, asparagus, and mushrooms. You can use skewers or a grill basket to keep smaller pieces intact.
Recipe Suggestion: Check out this delicious Grilled Vegetable Kabob recipe By Chuck Underwood! https://www.brandnewvegan.com/recipes/grilled-vegetable-kabobs
3. Take It Easy on the Marinades and Sauces
While marinades can add tons of flavour, many store-bought options are full of sugar and sodium. However, you can make your own using olive oil, citrus juices, fresh herbs, and spices. Just add as much as you'd like according to your taste buds!
Recipe: Check out this low sugar and low salt chicken marinade by Kelly Jensen for a healthier but flavourful marinade option! https://lowsorecipes.com/low-sodium-chicken-marinade-recipe/
4. Avoid Burning Your Food
Did you know that cooking meats at high temperatures can cause charring, which produces harmful chemicals like heterocyclic amines (HCAs). To reduce this risk, use indirect heat, keep the grill temperature moderate, and flip the food often.
Tip: Marinating meat for at least 30 minutes can reduce HCA formation by up to 90%!
5. Use Foil or Grill Mats
Cooking on aluminum foil or grill mats (hint: we have reusable grill mats available on our website linked here for purchase and they're currently on sale!) can help prevent food from sticking to the grill, minimize fat dripping, and avoid the contamination of foods with leftover charred particles from previous cooking.
6. Grill Fruit for Dessert
Fruits like peaches, pineapple, and watermelon caramelize when grilled due to their natural sugars and can make a healthy dessert option.
Tip: Grill peach halves with a dollop of Greek yogurt or a sprinkle of cinnamon for a healthy dessert!
Why a Clean Grill is Essential for Healthy Cooking
A clean grill is crucial for your health. Your food may become contaminated by bacteria, old grease, and dangerous burned particles found in grilling residue. This can have negative health effects in addition to altering the flavour of your food.
By making simple swaps and being mindful of your grilling technique, you can turn your grilling sessions into a health-conscious experience. And bear in mind, that maintaining the cleanliness of your grill is just as crucial to the safety and health of your grilled meals as the foods you select!
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