Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

It’s the semi-official time of the year for grilling and a great time to go health-smart! Even though many of us grill all year, Memorial Day, followed closely by Father’s Day and then July 4th is rivaled only by tailgating season for moving the cooking outside. As for health-smart, think leaner protein choices, great vegetables and fruit and the option of whole grain sides and bread. If you are afraid the idea of health-smart grilling will nudge out some of your traditional grill favorites, don’t worry. The key is to provide some choices (and it helps to plan for half the plate to be non-starchy veggies). Here are some ideas:

• Locally grown and organically grown fruits and veggies are in season and many of them fit the “grill health” theme. Asparagus finished with olive oil and a balsamic vinegar, zucchini and the first tomatoes alternated on skewers and grilled with bell pepper wedges, team up with tender greens for a quick and great salad on the side.
• Chicken is always a favorite but use a lemon and olive oil and fresh herb baste. The same works for the great salmon that comes in the spring. If beef is on the menu, try a Flat Iron or flank or add barbeque sauce to the pork tenderloin!
• Fruits add a natural sweet to the meal. Try apples sliced and dusted with cinnamon and chunks of pineapple and banana on skewers or tossed in a grill pan. Once the first peaches appear they add even more flavor. And of course they can be served with a vanilla Greek Yogurt .
• Keep the recipes and preparation simple and add the flavors of balsamic or other flavor boosting vinegars, your favorite vinaigrette, or fruit juices as well as herbs and spices.
• Practice safe grilling- this involves food safety, fire safety, and lessening the risk that may come when the protein or fat in food comes in contact with high temperatures or direct flames. New guidelines recommend using grill techniques that keep the flames and the smoke under control.


• Remember to use a meat thermometer to cook to a safe temperature.
• Marinate foods to add flavor and help tenderize meats but the food should be covered and refrigerated as it marinates. Marinating and use of herbs like mint, basil, oregano, rosemary, thyme, and sage, are two techniques believed make grilling more health-smart.
• Use care and wash containers used to marinate meat, fish or chicken in hot water with soap. Or use heavy food-grade plastic bags and discard them
• Trim any fat that might melt and hit coals or the grill to limit the smoke. You may want to catch drippings on foil to help reduce the smoke.
• Cook at lower temperatures (around 350-400°F) and make sure the flames do not come into direct contact with your food. AND turn foods every 1-2 minutes

May 2011