posted Jun 5, 2015, 6:15 AM by julia.quam@ilcreations.com
One of the many pleasures of summer is firing up the grill
and cooking outside rather than sweltering in a hot, stuffy kitchen. Whether
you’re planning to grill for your family, host a barbecue, or attend a cookout
hosted by a friend or family member, outdoor cooking can actually enhance your
health if you follow our tips. Grilling: Everything
tastes better on the grill, but grilling meat is not without risk because
cancer-causing compounds are formed when meat is cooked at high temperatures.
There are a few ways you can lessen your exposure to these compounds without
giving up grilling: - Marinate your meat.
Marinades significantly reduce the formation of cancer-causing compounds and
also increase flavor and tenderize meat. Many store-bought marinades are high
in sugar and salt, but you can make your own with vinegar or citrus juice and
olive oil, or try
one of these creative marinades from the American Institute for Cancer
Research.
- Choose alternatives
to red or processed meat. Red meat, like beef, pork, or lamb, and processed
meat, like hot dogs or sausage, form the most cancer-causing compounds when
grilled. Decrease your exposure by choosing chicken or fish. Our Chicken
and Vegetable Skewers with Meyer Lemon Salsa are a good choice. Fruits and
vegetables don’t form these compounds when grilled, so veggie kebabs, mushroom
burgers, or grilled fruit are even better alternatives. Check out the grilled
peaches recipe in our June newsletter
for a unique dessert.
- Avoid charring meat. More
cancer-causing compounds are formed when meat is charred or smoked, so try to
avoid this. Choosing leaner cuts and trimming fat can help you avoid flare-ups
that may char your meat.
Sides: Many side
dish favorites like potato salad and coleslaw are high in calories. Try these
tips for lighter sides: - Choose sides with
fruits, vegetables, and vinegar- or citrus-based dressings. Our Summer
Squash Salad and Savory
Watermelon Salad would make great sides for your next barbecue!
- Substitute Greek
yogurt for mayo. Greek yogurt adds the creamy texture you crave with less
calories and fat. To get started, try our recipes for lightened
up potato and macaroni
salad.
- Grilled corn on the
cob is a favorite at summer cookouts, but dowsing it in butter and salt is
less than ideal. For a lighter alternative, try topping grilled corn on the cob
with lime juice or spicing it up with cayenne pepper.
Drinks: Ice cold
sweet tea, lemonade, or soda may be summer cookout favorites, but these beverages
add excess calories and sugar that you don’t need. Instead, try one of our
favorite summer beverages: - Flavor your water.
Add cucumber slices, herbs, and/or fruit slices to a pitcher of water and let
it sit in the fridge for a few hours before your cookout for a fresh take on
regular old water.
- Sparkling water
can make water feel like a fancy treat. Add frozen berries for a festive,
slightly sweet treat or try a squeeze of lemon, lime, or fresh orange juice.
- Homemade iced black
or green tea is tasty and refreshing on a hot summer day. Tea is full of
antioxidants and has zero calories if you don’t add sweetener. If you make it
yourself, you can also choose to add a little bit of sugar or honey for a
lightly sweetened version.
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