Grilling is fun and delicious, however it can turn into a high fat and sodium meal if done wrong. A few tips from the Dietitians of Palm Valley to make sure you make the most of grilling this summer!
- Pick the better protein!
Fish, skinless chicken breast and lean beef are all healthier choices. The good fats in fish like salmon and trout, such as omega 3’s, provide great cardiovascular health benefits along with being delicious. - Try a low sodium spice rub instead of condiments!
Rubbing spices on poultry, fish and meat can add amazing flavor and reduce the need to add great amounts of sodium or extremely sugary sauces. A great way to do this is to make grill packages. Place your favorite protein with a few spices onto a sheet of foil and combine with slices of fresh onion and garlic. Close the package at both ends and let it marinade in the fridge while you prepare salads and drinks! We’ve included a simple delicious spice rub at the end that you can try out this summer! Often all you need is a squeeze of fresh lime! - Its summer, all the more reason to add color!
Just about all your favorites colorful veggies can be grilled, alone or in packets and kebabs! Cut the chosen veggie into small pieces so it cooks quicker and evenly! A tip to prevent kebabs to sticking to the grill is to brush them lightly with olive oil or use a grill basket to keep them away from direct flames. Some of our favorites include bell peppers, corn, eggplant, mushrooms, brussel sprouts, onions, potatoes, squash and zucchini. - Add the right carb!
Make your buns whole grain, this is great for fiber to aid digestion, flavor and texture! Or don’t be afraid to cut out the extra carbohydrates by having lettuce wraps or trying and open-faced burger! - Grill fruits for dessert!
The natural sugars in delicious summer fruits are easily caramelized on the grill. Try adding some spices like cinnamon to them for a sophisticated flavor and deliciously sweet dessert! Some of our favorites include: sliced apple or pineapple, halved bananas and nectarines or peaches.
Simple Summer Spice Rub – add you your favorite protein!
Ingredients:
1TBS red pepper flakes
1TBS cumin
2 TBS garlic powder
3 TBS onion powder
2 TBS paprika
1 TBS black pepper
2 lime juice (save zest for garnish).
Directions: Use 1 tablespoon of spice rub for each pound of food.
Let it sit in the refrigerator to marinate for a minimum of 30 min, the longer the better!
2 Responses
Thank you for the tip I truly appreciate it. I definitely will incorporate this dry rub in my grilling.
Awesome! Glad to hear!