Our Family® Private Label Store Brands

Monthly Health Tips from Bruce's Foods

May 2013

It's Time to Fire Up the Grill

Summer is approaching fast and many of us are looking forward to heating up the grill. Grilled food looks and tastes fantastic. We are drawn to the smoky flavor, the fun flavors of marinades, the grill lines that form on the food, and the fresh taste that comes from cooking foods over high heat for a short amount of time.

The good news is that grilled food is generally a healthier choice. Unlike fried foods, grilling allows fat to drip off the food as it cooks. This is why it is recommended that when we go out to eat we choose grilled foods over fried foods.

To grill healthy you must first plan to eat healthy. Choose foods that are naturally lower in fat. This includes fish, skinless chicken breast, sirloin steak, but also fruits and veggies. You can make your entire meal on the grill! Start off with chicken marinated in a honey mustard marinade, sweet potato wedges tossed with olive oil, and a combination of peppers, mushrooms, summer squash, and onions drizzled with olive oil and balsamic. End with s’mores made with grilled bananas instead of marshmallows. Those following a vegetarian meal plan may love to try portabella mushroom burgers or grilled black bean and rice stuffed peppers. Are you hosting a party? Make chicken and vegetable teriyaki kabobs or tomato bruschetta.

So why heat up the house when you can step outside and fire up the grill? With the abundance of healthy foods over the summer it’s easy to enjoy the great flavor without the additional calories.

Your Healthy Grilling Guide

This summer think outside the box and grill your entire meal. Here are directions for things we can eat with a grilled meat or fish:

Food	How to Grill
Bell peppers, onions, mushrooms, asparagus, carrots, tomatoes, summer squash	Wash with running water. Slice or quarter, drizzle lightly with olive oil, sprinkle with garlic powder or salt and pepper and place in grilling basket or between two pieces of foil folder together. Or, small vegetables can be placed on a skewer while larger pieces can be placed right on grate. Grill over medium heat. Turn at least once. Plan on grilling for 5 to 20 minutes (different vegetables take different amounts of time to cook).
Potatoes, sweet potatoes, rutabagas	Wash with running water. Slice or wedge, drizzle lightly with olive oil, sprinkle with garlic powder or salt and pepper and place in grilling basket or between two pieces of foil folder together. Or, place right on grate. Grill over medium heat. Turn at least once. Plan on grilling for 20 to 30 minutes.
Pineapple, peaches, nectarines, oranges, kiwi, bananas, melon, apples, pears, plums	Wash with running water. Peel, slice, quarter, half, or wedge. Place right on grate. Place smaller pieces on a skewer. Grill over medium heat. Turn at least once. Plan on grilling for 5 to 10 minutes.

Grill Safely! Use a meat thermometer to cook to a safe temperature. Marinate meats to keep cancer-causing compounds from forming but remember to discard unused marinades. Use separate plates, knives and cutting surfaces when going between raw and cooked foods. Flare-ups from fat dripping are dangerous and may reduce the healthfulness of food. Charred or burned meat should be avoided. Keep a spray bottle nearby to put out fires before they burn the meat.

Mary Jo Brunner, MS RD CD
May 2013

Please note: The information provided here is for educational purposes only. It is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making any changes to your healthcare routine.