Healthy Cooking on the Grill

Using an outdoor grill can be a great way to prepare healthy foods -- as long as you use your grill properly. Barbecuing meats on the grill not only adds a delicious smoky flavor, but foods are cooked without adding excessive amounts of unhealthy fats and oils. (Think of a delicious seasoned grilled chicken breast served with a summery salad!) Using an outdoor grill also helps to keep your kitchen cooler on a hot summer day.

However, you need to take care of how your use your grill, because careless use can be bad for your health. Cooking meat at high temperatures (charring them) causes the formation of chemicals called "polycyclic aromatic hydrocarbons" and "hetrocyclic amines" -- both of which are linked to a higher risk of some cancers. 

Also, meats usually prepared on the grill include high-fat hamburgers, and processed meats like hot dogs and sausages that contain nitrosamines, which are also linked to cancer risk.

Lastly, you need to remember basic food safety when using your grill, just as you do in your kitchen. 

The basic rules for healthy outdoor grilling include keeping your grill clean, avoid charring meats, choose healthy foods and cook meats to the proper temperature. And remember that grilling doesn’t need to be limited to meats – you can cook your vegetables and even some fruits on your grill as well.

Enjoy healthy foods without risking your health with these tips:   

• Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
• Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.

Here are a few grilling tricks and ideas I have picked up over the past few years: 

For a healthier version of French fries, I spray the inside of an old metal cake pan with a non-stick cooking spray, then scatter thinly cut strips of raw potatoes in the pan and dust with my favorite seasonings. I place the pan on the grill over a low flame and turn the potatoes occasionally until they are tender.

By Shereen Jegtvig