Some tips for healthy grilling

July 11, 2010

(seacoastonline.com)-Cooking out on the grill is a great summer activity to do with family and friends. It can also be an easy and healthy way to prepare food if you keep a few things in mind.

When it comes to health, lean protein items, vegetables and fruit are perfect foods to cook on the grill and are full of good nutrition. With many of these options, you can add flavor by the use of marinades, dry rubs, olive oil and herbs/spices. You can also top cooked grill items with the many salsas and chutneys available. Although some purchased marinades are high in sodium, people trying to limit their sodium intake can easily create low sodium versions and use the low sodium herb/spice mixes.

The concern with grilling that is easy to address is when foods containing "muscle protein" (meat, poultry, fish, seafood) are cooked at very high temperatures — whether on the grill, broiled, or pan-fried on the stove. Research suggests that certain substances, such as heterocyclic amines, formed at these high temperatures can increase the risk of some cancers, such as pancreatic cancer.

The good news is that there are steps you can take to reduce the formation of these substances. The first is to choose lean meats that have less fat, and trim any obvious fat that would otherwise drip into the grill and cause smoky flare-ups. The smoke contains potential carcinogens.

Charred meat, poultry, fish and seafood are also concentrated in some of these problematic substances so avoid eating the blackened parts. Keep your grill clean so that food from a previous grilling does not blacken further and create smoke or stick to the food you are currently grilling.

Another hint is to use foil under these foods. This idea is perfect for fish since you then do not have to flip it and it stays together nicely (plus it is easy cleanup on the grill). Rub the top surface of the raw fish (skin side down) with a little olive oil and sprinkle with fresh herbs. Another idea would be to combine a little peach jam and curry powder and spread it over the fish.

You can also cook animal protein foods over indirect heat by keeping them to the side rather than directly over the flame. They will then cook nicely with the lid of the grill down. Cooking at a lower temperature for a longer time is a better idea than at a high temperature for a shorter time. Flipping meat often can help since each side spends less concentrated time over the flame. You can also parboil or pre-cook these foods and then finish cooking on the grill so they are there for a shorter time.

Making kabobs might be a good idea since the pieces of the protein item tend to be smaller and do not need to be cooked as long. It also helps with portion control of the protein item if the kabob contains a lot of vegetables and/or fruit.

Marinades are another trick for keeping grilled meats healthier. It appears that marinades made with citrus juice, vinegar, or red wine reduce the formation of some of the problematic substances (plus their acidity helps to tenderize). They are also high in antioxidants that are beneficial. Some sauces can actually cause burning and flare-ups so these should be added at the end of cooking.

A simple marinade can be made by stirring together olive oil, a good balsamic vinegar, and minced garlic. Marinate boneless, skinless, chicken breasts in the mixture for several hours and grill. You could also add minced fresh herbs like rosemary or thyme and/or some coarse ground Dijon mustard.

Limiting portions sizes of animal proteins to close to 3 ounces per person will provide an adequate amount for the nutritional needs of most adults, while keeping exposure to the carcinogenic substances to a minimum. A meal should consist of a balance — half the plate from vegetables, a quarter from protein, and a quarter from a healthy starch. Besides the process of grilling, there are some types of foods that may be less healthy choices owing to their saturated fat content and/or the presence of other substances that can increase the risk of stomach, colon, and pancreatic cancers. Examples would be cured meats such as hot dogs and sausages.

Grilled fruits and vegetables are less likely to contain the carcinogenic substances and can make healthy additions to your summer meals. Veggie/bean burgers or marinated tofu are options as well. Many of us do not get enough plant-based foods in our diets that are brimming with nutrients and are relatively low in calories. Herbs also contain health benefits and can be added as flavorings. Grilled fruit has become a recent hot trend as a summer dessert.

If you do not already own one, consider purchasing a "grill basket" — a metal "basket" with small holes and high sides. Cut up your favorite vegetables into bite-sized pieces, toss them with a little olive oil and some minced fresh herbs. Place the grill basket over the heat, fill with the herbed vegetables and cook with the grill lid down, stirring occasionally to cook evenly until the vegetables are cooked to your liking. It is similar to a stir-fry but on the grill. You could even add bite-sized protein items (like cubes of chicken or shrimp) to the vegetables and grill them together in the basket.

Another safety issue related to grilling is keeping cooked food or fresh fruit/vegetables away from utensils, serving platters, and marinades that have come in contact with raw meat, chicken, fish, and seafood. Bacteria from these raw foods are then transferred to the cooked food and can cause food poisoning. These are even more of a concern in hot weather since the bacteria grow more rapidly at these temperatures. Keep all raw foods chilled until you are ready to grill them. Also make sure that raw foods are cooked thoroughly. You may want to use a meat thermometer just to make sure. So with a few key points in mind, grilling can be a healthy addition to your summer fun.

Pamela Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at the Stonewall Kitchen Cooking School. Visit her at www.pamstuppynutrition.com.

5 Perfect Picnic Foods for Summer

by Kim Conte

July 7, 2010
Picnics are definitely one of the best parts of summer. But dining alfresco takes a bit of planning and finesse.

The menu is a key element of a good picnic: Food must travel well and be easy to eat. Here are our favorite foods to bring on a picnic. (Now, all you need is for the weather to cooperate.)

A European-style picnic is oh-so-romantic! All you need is a fresh baguette; good, quality cheese; sliced, cured meat (like prosciutto or Serrano ham); grapes; a bottle of wine; sparkling water; and a few squares of dark chocolate. Just don't forget the corkscrew and cheese knife!

Potato salad is classic American picnic food. We are in love with this heavenly version from our friends at Kitchen Daily -- Potato Salad With Bacon-Ranch Dressing. Serve with watermelon and chocolate brownies, and you've got yourself a top-notch picnic!

For something different, why not go Middle Eastern? Here's how: Choose a loaf of fresh-baked artisan bread; stock up at the olive bar at your local supermarket; and pair with your favorite flavor of hummus and good-quality feta cheese.

Sandwiches are a popular picnic item -- as long as they don't get soggy. We like grilled eggplant and goat cheese spread on a baguette; chicken salad served in a pita; or turkey wraps with avocado and bacon. And if you must have lettuce and tomato on your sandwich? Just pack in a separate container and add right before eating. No utensils needed! Serve with lemonade.

When in doubt, cold fried chicken and beer always hit the spot. Just be sure to buy cans of a high-end variety (Guinness is a good one); they travel much better than bottles. And for dessert? You can't go wrong with fruit salad.

Now that your food line-up is complete, check out how to dress up your picnic with adorable vintage decor.

Patio furniture materials put to the test

Michael Finney

July 13, 2010

Patio furniture can take a real beating from the sun, rain, and wind. So you'll want to choose furniture than can withstand mother nature. Here is look at which patio furniture will hold up best.

Weather can accelerate wear and tear on outdoor furniture. The testers at Good Housekeeping say finding a set that both looks good and wears well doesn't have to cost a fortune.

"One of the main benefits of steel furniture is that it's extremely durable. Unfortunately this means that it's also very heavy so if you're going to be moving it around in the off season, you w

ant to take that into consideration," said Rachel Rothman of Good Housekeeping. Related Content

LINK: GoodHousekeeping.com

Rothman says aluminum is much lighter, and also durable. It also tends to be more expensive. Another possibility is wicker. It's also light weight and easy to move around. It's important when buying wicker furniture to look for a weather resistant one.

"Many people choose plastic patio furniture because it's one of the least expensive options. It's also great if you don't have a lot of storage space -- a lot of them are able to stack together," said Rothman.

Summer may have just gotten underway. But many retailers may soon be offering close out deals on their seasonal furniture.