Make Grilling Healthy Again

​If you’re like me, there’s nothing you look forward to more than grilling season. It’s an excuse to spend time outside, there’s little to no mess to clean up and food just tastes better on a grill. However its easy to get caught up in a life of burgers and dogs for your summer sustenance. if your backyard cookout routine is getting dull- here are some ideas to help add some flavor and nutrition to your grilling season! 

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Kabobs

Ok yes, I know they’re basic, but they’re quick, delicious and highly versatile. You can use just about anything you have on hand and it’s a great way to stretch your food dollars by spreading out pricier, leaner cuts of meat with seasonal vegetables. Most people like to stack kabobs by alternating a protein, vegetables, onions, etc. However, this method usually leads to scorched veggies and undercooked meat- no bueno. Instead make your kabobs uniform in composition i.e. all chicken on one stick, all steak on another, all veg on another, etc. This way each component can cook for the appropriate time without negatively affecting other components. Place each completed component on a large serving platter and then use the kabob sticks as a serving device for folks to individualize what they want!  Also check out the marinade below to add to steaks, chicken, veggies and more!
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Sweet and Spicy Grill Marinade
Ingredients:
1/2 cup olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
2 cloves garlic chopped
3 tablespoons chopped onion
1/2 cup chopped fresh parsley
1 1/2 apple cider, or apple juice

Directions:
1. Combine all ingredients into a bowl or plastic bag. If marinating prior to grilling, place meat in bag and allow to marinate for 30 minutes at room temperature or 1 hour in the fridge (works well overnight as well)
2. When grilling, brush the marinade onto the tops of kabobs (or steaks, or chicken), cover and allow to cook for 2-3 minutes, flip, brush other side and repeat.
 
Adapted from: https://addapinch.com/best-grilled-chicken-marinade-recipe/

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Grilled Fish

All fish is delicious on the grill, however many folks are afraid to try it for fear of doing it wrong and ruining an expensive product. What will save you here are two pieces of equipment: a grill mat (or well oiled mesh grate) and a meat thermometer. The grill mat or grate will prevent flaky varieties of fish from slipping through the larger grill grates and a meat thermometer will allow you to cook your fish to the perfect internal temperature without over or under cooking! Most fish should be cooked to an internal temperature of 145F to ensure safe consumption but prevent over-done chewiness. Try pairing your next fish dish with a fruit salsa to add a burst of freshness and flavor!
 
Summer Fruit Salsa:
Ingredients:
2 kiwis peeled and diced
2 golden delicious apples cored, peeled and diced
8 oz raspberries
1 lb strawberries diced
2 tbsp white sugar
1 tbsp brown sugar
3 tbsp fruit preserves (any flavor)
 
Directions

1. Combine all ingredients and refrigerate for 1-2 hours prior to serving

 Adapted from:https://www.allrecipes.com/recipe/26692/annies-fruit-salsa-and-cinnamon-chips/

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Grilled Corn

There’s about 1000 ways to grill corn on the cob, however my personal favorite employs the KISS (Keep It Simple Stupid) approach. Simply coat your corn in olive oil, salt and pepper and wrap it in foil. Cook it on medium to high heat for about 10-15 minutes. You won’t have those sexy grill marks but it comes out perfect every time, I promise. It’s great to eat all on its own or incorporate it as part of a salad!  The following is one of my absolute summer favorites (thanks for bringing it into my life Jess!). 

Corn Avocado and Tomato Salad
Ingredients:
2 small avocados, diced
1 cup cherry tomatoes, halved1 ear corn, removed
1 ½ cup English cucumber, diced
2 tbsp red onion, finely diced
2 tbsp lemon juice2 tsp olive oil
Salt and pepper to taste
 
Directions:
1. Combine all ingredients into a large bowl and stir. Refrigerate until served.

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Grilled Veggies

​One of my all time favorites. Here is another place where a mesh grate, grill mat or grill basket will serve you well! Simply chop your veggies to a uniform size, coat them with olive oil, salt and pepper in a small bowl and throw them on the grill. Cook for 5-10 minutes stirring occasionally to be sure and get all of that delicious yummy char on all sides. They taste great on their own or as a way to ramp up the flavor for soups, salads, pasta and rice dishes! 

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So there you have it folks! Some delicious and nutritious was to incorporate all of your food groups into our favorite season! Happy grilling!