Tips for a Healthy Grilling Season

Summertime means we don’t need to hide indoors, buried underneath our winter clothing. If you didn’t spend all winter working on your summer body, it is always possible to make some changes to your diet. It could be for the season or for future goals. I have pointed out a few things that you may try.

  • They're a dynamic father/son cooking duo!Choose lean protein sources. Pick lean sources of your favorite protein, avoiding any processed protein sources. Instead of buying protein in a package, try it from your local butcher when possible. When it comes time for grilling, skip the barbecue sauce and season your protein source as desired with low sodium seasonings.

*It is important to make sure that you are serving food that is safe to eat. Pay attention to these recommended tips for food safety while you grill.

  • Grill vegetables and fruit. Since the grill is out already, use it for your fruits and vegetables. In addition to numerous benefits, the flavors will naturally be enhanced and these foods will add color to your meal. If you tend to overeat, try to fill up on these nutrient dense foods first. When it’s time for dessert, try grilled fruit as a healthy alternative —
  • Stay hydrated. With the summer heat, it is important to prevent dehydration. Try to start a habit of having water readily available in order to take a few sips every so often. If you don’t like the taste of water, try adding fruits or vegetables to a pitcher of water and keep it in your refrigerator. You may need to experiment with a few combinations before you find your favorite.
  • Keep everything in moderation. To have a healthy lifestyle, it is important to have a healthy relationship with food. Have you ever tried to lead a strict lifestyle and ended up not able to maintain it? Perhaps you were not enjoying this new lifestyle? Don’t sweat it. I always encourage having a lifestyle that is realistic. For instance, if there are foods that you enjoy, be smart about it. If you keep them in your diet, then have them in small amounts and at reasonable times in your diet.

Ideally, anything in our diet should be portion controlled. So, where can you start? A good activity would be to log your food on one weekend day and one weekday. Measure out everything and really see what you are consuming. If you notice over consumption of calories or big portions, adjust accordingly. For specific recommendations, visit with a Registered Dietitian.

 

Grilled Steak with Beats & Radicchio

Peppery radicchio mellows a bit on the grill and is offset wonderfully by the sweet beets and earthy goat cheese dressing. Rib-eye or filet mignon would also be a delicious choice in this recipe.

  • 2 tablespoons crumbled goat cheese, or feta cheese
  • 2 teaspoons white-wine vinegar, or champagne vinegar
  • 1/4 teaspoon dry mustard
  • 1 tablespoon minced shallot
  • 2 teaspoons minced fresh parsley
  • 1/4 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground pepper, divided
  • 3 1/2 teaspoons extra-virgin olive oil, divided
  • 1 small head radicchio, halved, cored and each half quartered
  • 1 8-ounce can baby beets, drained
  • 8 ounces New York strip (loin) steak, trimmed and cut into 2 portions

Click here for the full recipe.

 

Grilled Apples with Cheese and Honey

  • 1 large or 2 small tart apples, peeled and sliced into 1/2-inch-thick rounds
  • 2 teaspoons almond or canola oil
  • 1 teaspoon confectioners’ sugar
  • 1 ounce sharp Cheddar or Parmigiano-Reggiano cheese
  • 2 tablespoons chopped pecans, toasted
  • 4 teaspoons honey

Get the full recipe here.

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