Healthy Cooking on the Grill

Using an outdoor grill can be a great way to prepare healthy foods -- as long as you use your grill properly. Barbecuing meats on the grill not only adds a delicious smoky flavor, but foods are cooked without adding excessive amounts of unhealthy fats and oils. (Think of a delicious seasoned grilled chicken breast served with a summery salad!) Using an outdoor grill also helps to keep your kitchen cooler on a hot summer day.

However, you need to take care of how your use your grill, because careless use can be bad for your health. Cooking meat at high temperatures (charring them) causes the formation of chemicals called "polycyclic aromatic hydrocarbons" and "hetrocyclic amines" -- both of which are linked to a higher risk of some cancers.

Also, meats usually prepared on the grill include high-fat hamburgers, and processed meats like hot dogs and sausages that contain nitrosamines, which are also linked to cancer risk.

Lastly, you need to remember basic food safety when using your grill, just as you do in your kitchen.

The basic rules for healthy outdoor grilling include keeping your grill clean, avoid charring meats, choose healthy foods and cook meats to the proper temperature. And remember that grilling doesn’t need to be limited to meats – you can cook your vegetables and even some fruits on your grill as well.

Enjoy healthy foods without risking your health with these tips:

• Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
• Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.

Here are a few grilling tricks and ideas I have picked up over the past few years:

For a healthier version of French fries, I spray the inside of an old metal cake pan with a non-stick cooking spray, then scatter thinly cut strips of raw potatoes in the pan and dust with my favorite seasonings. I place the pan on the grill over a low flame and turn the potatoes occasionally until they are tender.

I love fish and my favorite way to cook fish is to place a fillet on a large sheet of aluminum foil with a few fresh herbs, a little garlic, some lemon slices and a splash of white wine. I carefully fold the aluminum foil into a packet and place it on the grill and cook until the fish is done.

My favorite grilled vegetable is sweet corn, and it is so easy to prepare. Take a few ears of corn with the husks still on and remove the silk tassels. Soak the ears of corn in water for about 30 minutes, then place the corn, husks and all, on the grill for five to ten minutes. Pull back the husks and serve with a light coating of butter and a little salt.

Grill pineapple slices for dessert. This one is very simple. I buy a can of sliced pineapple and place the slices on the grill and cook them until they are heated through, just a couple of minutes. Serve the pineapple rings with a little bit of frozen yogurt and a sprinkling of nuts.

More Healthy Grilling Ideas

Grilled Tomatoes
Tomatoes are a great source of vitamins and an a phytochemical called lycopene. Try grilling your tomatoes with a little olive oil for a heart-healthy and delicious side dish.

Grilled Squash
Squash has a sweet flavor and loads of vitamin A. Squash can be grilled just as easily as it can be baked in the oven.

How to Grill Tuna
Tired of eating cans of tuna to get your omega-3 fats? Tuna is a great source of omega-3 fatty acids and it is easy to cook on the grill.

Marinades
Marinades add flavor and keep your meats healthy when you grill.

_Sources:

United States Department of Agriculture. "Barbecue and Food Safety." Updated April 2007.

Koutros S, Cross AJ, Sandler DP, Hoppin JA, Ma X, Zheng T, Alavanja MC, Sinha R. "Meat and meat mutagens and risk of prostate cancer in the Agricultural Health Study." Cancer Epidemiol Biomarkers Prev. 2008 Jan;17(1):80-7.

Santarelli RL, Pierre F, Corpet DE. "Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence." Nutr Cancer. 2008 Mar-Apr;60(2):131-44.