October 14, 2019
CUES FOR THE 'BARBIE'
As temperatures rise and we find ourselves looking for reasons to be outside, many have already rolled out the barbecue grill as a fun and functional cooking method. We invite you to learn more about the functional health benefits and concerns of grilling and once you are equipped with the safest grilling techniques, try out some of the fun and flavorful ideas to keep you and your grill warmed-up all summer long.
Tools of the Trade
Grilling gadgets can enhance your outdoor kitchen. Consider investing in some of the following tools to expand your grilling horizons:
• Skewers: a great way to support cooking smaller pieces for quick cooking to minimize toxic byproducts.
• Stainless steel spatula: for quick flipping without puncturing meat.
• Stainless steel tongs: for turning sausages and hot dogs without piercing meat. Look for some lean alternatives with interesting seasonings.
• Grilling baskets: for vegetables, fish or more delicate foods.
• Thermometer: to ensure you are reaching the minimum required temperature and decrease your risk of food poisoning.
Marinades on Parade
Marinades are a great way to add flavor and personality to grillables in addition to tenderizing lean cuts of meats and potentially minimizing
production of HCA’s. Look for healthy ingredient bottled options or get creative with some of the following staple ingredients:
• Base: canola or olive oil
• vinegars (balsamic, red wine, flavored)
• garlic (freshly chopped, juice from garlic press or powdered)
• soy sauce*
• Worcestershire sauce*
• chili sauce*
• tomato paste*
• Sweet ingredients: brown sugar, fruit juice, honey, molasses (don’t add too much as it can promote burning)
• Herbal antioxidants: Scientists at the Food Safety Consortium project at Kansas State University have identified that herbs such as basil,
mint, rosemary, thyme, oregano and sage can reduce HCA formation.
*dilute or use low-sodium versions to minimize sodium intake
Cue-Sticks…. A.K.A. Kabobs
Already credited as a quick cooking method, creating kabobs on skewers can be fun to create as well as to eat. Use the following suggestions for
successful skewering:
• Wooden bamboo skewers are inexpensive but need to be soaked at least 30 minutes in warm water prior to use to prevent them from catching fire. If you enjoy kebabs, consider investing in stainless steel.
• Cut food into uniform pieces for even cooking.
• Parboil vegetables, especially those that require a longer cooking time if you prefer them to be well done.
Grill-icious
Most people think of grilling as a carnivore’s delight. Yet, while grilling fish, poultry, beef and pork create mouthwatering images, consider broadening your menu outside the animal kingdom. Shred vegetables in a food processor, remove excess moisture and combine with an egg and bread crumbs to form homemade veggies patties. Slice polenta and top with barbecue sauce. Whatever you decide to grill, keep it safe and make it savory!
GRILLED PINEAPPLE WITH GREEK YOGURT- SERVES 8
INGREDIENTS
1 firm pineapple, sliced into 4 wedges
1 tablespoon grated lime zest
MARINADE
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
1 tablespoon honey or agave (try wild flower or lavender)
2 teaspoons honey
1 tablespoon fresh lime juice
4 cups low fat Greek yogurt (whipped with whisk)
PREPARATION
Marinade: In a large bowl combine the olive oil, cloves, cinnamon, honey and lime juice; whisk to blend; set aside. Cut the base of the pineapple; stand pineapple upright and peel removing any remaining skin. Cut it in half lengthwise. Place each pineapple half cut side down and cut lengthwise into four long wedges. Place pineapple in the bowl with the marinade and stir to coat the pineapple. Place on the grill for 4-5 minutes basting once or twice with the remaining marinade. Grill until golden. Slice into 8 pieces. Place yogurt in bowl and top with pineapple.
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