NIFS Healthy Living Blog

Grilling is one of the most popular ways to cook during the summer months, with nearly 70-80% of American households owning at least one grill. Cooking with a grill creates unique flavors and smells that are hard to achieve through other cooking methods, gets people outdoors, and oftentimes brings people together, so it is easy to understand why it is so popular! While grilling is typically a beloved tradition, depending on your grilling methods and preferences, it may not always be the best for you.

For example, there is some concern about the safety of grilling, specifically its potential link to cancer. Grilling meat over intense heat or open flames may cause the development of cancer causing compounds. Similarly, grillable favorites often consist of fattier cuts of red meat and processed meats, such as burgers, hot dogs, sausages and more, which are independently thought to increase risk of cancer, specifically colorectal cancer. Lastly, side dishes typically served when grilling include pasta and potato salads, are generally high in calories, carbohydrates and fats. When you combine all of these factors, you can see why frequent backyard barbeques and grill outs can lead to health consequences. However, following the following strategies can help you stay healthy while enjoying your grill this summer:

● Choose leaner protein sources. Skinless chicken or turkey, fish and seafood, lean cuts of beef and pork (>90% lean beef, tenderloins/sirloins, etc), tofu and tempeh all make excellent choices as they provide fewer saturated fats than standard grilled meats.

● Grill non-starchy vegetables alongside proteins. Research has found that the carcinogens produced by cooking meats at high temperatures are not produced when cooking vegetables at high temperatures. Asparagus, bell peppers, corn, onions, and zucchini all cook great on the grill. Be sure to cut them evenly and toss them generously in a heart-healthy oil such as olive or avocado oil for best results.

● Limit high fat, starchy sides. When you think of side dishes to compliment your grilled proteins, oftentimes pasta and potato salads come to mind. This summer, opt for grilled or fresh vegetables and fruits, fresh salads, whole grain pasta or bean salads as sides! Love the classics? Make your favorite potato or pasta salad healthier by incorporating more vegetables, leaving the skin intact on the potatoes or opting for whole grain pastas or other whole grains for more fiber, and using nonfat plain greek yogurt instead of or in addition to mayonnaise or sour cream.

In sum, there’s no need to fear the grill this summer if you’re trying to be health conscious. While certain grilling practices and choices may increase health risks, small adjustments can help you enjoy the grilling experience, smells and flavors while keeping your health a priority.

Here are some recipes for patriotic healthy eating. Bring one of these red, white, and blue creations to your Fourth of July holiday barbecue so that you will have the most patriotic dish to celebrate Independence Day!

Patriotic Veggie Platter

Arrange the following veggies in the shape of a flag with rows of red and white veggies on a large baking sheet. Place a yogurt-based dill or ranch dip in a blue bowl in the corner.

• Red veggies: Red peppers, grape tomatoes, radishes
• White veggies: Cucumbers, cauliflower

Independence Fruit Bowl

Toss strawberries, blueberries, starfruit, and watermelon in a bowl and sprinkle with unsweetened coconut flakes.

Red, White, and Blue Popsicles

1½ cups blueberries
1 cup raspberries
2 cups limeade

Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert sticks and freeze until completely firm, about 6 hours. Makes 10 popsicles.

45 calories, 0g fat, 12g carbohydrates, 0g protein.

Fruity Fourth Quinoa Salad

¾ cup wild rice
½ cup quinoa (red if available)
¼ cup extra virgin olive oil
¼ cup raspberry vinegar
¼ tsp salt
¼ tsp pepper
1 cup halved, pitted fresh sweet cherries
1 cup blueberries
2 stalks celery, diced
¾ cup diced goat cheese
½ cup chopped pecans, toasted

Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.

Meanwhile, whisk oil, vinegar, salt, and pepper in a large bowl. Add the rice and quinoa, cherries, blueberries, celery, cheese, and pecans and toss to combine. Serve at room temperature or cold.

I hope you have a happy, healthy, and delicious Fourth of July!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

The weather is warming up, the flowers are coming out, and daylight is around much longer at night. All of these things mean one thing: time to start grilling again! Having a barbecue or cookout is a wonderful way to do a majority of your cooking because it is a healthy preparation method and leaves little to no cleanup in the kitchen!

However, there can be some safety concerns when it comes to grilling, so read below to make sure you are informed.

Follow Proper Meat Temperatures

One of the most common reasons for food poisoning is not cooking your meat to the proper temperature. In fact, only 23% of Americans say they use a meat thermometer. This is the easiest and best way to make sure you are cooking your meat to the proper temperature. Here are the food safety temperature guidelines for different types of meat:

• Chicken: 165 degrees
• Pork: 145 degrees
• Hamburgers: 160 degrees
• Steak: 145 degrees
• Bratwurst: 160 degrees
• Fish: 145 degrees
• Leftovers: 165 degrees

Use Condiments and Marinades Safely

Another thing to be cautious about is condiment safety. Always be sure to marinate meat in the refrigerator vs. sitting out on a counter or out by the grill. If you are reusing the sauce used on raw meats, bring it to a boil before using it on cooked meats; or throw it away to prevent cross-contamination. Condiments should not be left sitting out for more than 2 hours (1 hour if the temperature is above 90 degrees).

Don’t Reuse Cutting Boards and Platters

Something that might happen if you are in a hurry (or trying to cut down on dirty dishes) is to use the same cutting board or platter that had the raw meat on it for chopping veggies, or to put the cooked meat back on it. This can definitely be a recipe for disaster, so be sure to grab a different platter or cutting board, or clean the original one thoroughly with hot soapy water before using again.

Wash Hands and Utensils

Finally, don’t forget about those tools and your hands! This is where a lot of bacteria from the raw meat can reside. Thoroughly wash your grilling utensils once they have come in contact with the raw meat instead of just hanging them up on the side of the grill. Also, be sure to wash your hands and the grill handle that you touch with your hands after handling the raw meat.

Taking these small extra steps can guarantee a spring and summer filled with delicious (and safe) foods from the grill! And here are some tips for healthy eating at your next barbecue.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.