Summer is so close I can feel the sunshine beating down on me while I cook up burgers, hot dogs and chicken. But while my inner foodie comes out, I also think about making healthier options (my metabolism isn't as fast as it once was).
You don't need to go to a cooking class to make these simple changes, but if you’re a new cook, some hands-on instruction from a professional chef does help overcome rookie mistakes everyone makes.
A few of the ways I'm going to grill healthier this year are:
1. Grill More Chicken
Chicken is a go-to staple in my household, and while it's also healthier, I just like the taste. I am a fan of everything chicken, from baked to deep fried, but the chicken I like best comes right off the grill. The good news is that chicken is a heart healthy choice, too.The American Heart Association states that chicken is healthier than beef, pork and lamb for your heart.Actually, it's healthier than most red meats. Why?
- Chicken has lower cholesterol
- Chicken has less saturated fats
And with less blood cholesterol as a result, you'll find that your heart is healthier.It's important to discuss fish for a minute here. See, fish often gets ignored, but the unsaturated fats in fish (those Omega-3 fatty acids) may reduce your risk of cardiovascular disease. So, the next time you go to throw a burger on the grill, think about your heart health first.
2. Add in Some Alcohol
Alcohol goes together with a hot summer day perfectly. While many adults can be seen chugging beer, there are also many others that will marinate their food in:
- Beer
- Wine
Red wine is a great choice because it's filled with antioxidants, and these free-radical killing antioxidants will end up in your marinade, making your food a bit healthier. But, what a lot of people don't know is a study conducted at the University of Porto in Portugal found something interesting when wine was used to marinate beef for six hours.Researchers found that the meat marinated in red wine had 40% less carcinogens than the other meat. If you don't know what carcinogens are, they're a substance that is known to cause cancer in living cells. So, when you marinate your red meat in wine, you'll have less of a risk of getting cancer. A red wine marinade recipe that pairs perfectly with a steak is:
- 1 cup red wine (dry preferred)
- 1/2 cup canola oil
- 1/4 cup soy sauce
- 2 tbsp Worcestershire sauce
- 2 tbsp Dijon mustard
- 2 tbsp lemon juice
Add all ingredients into a bowl and mix well. You'll also want to add in spices to taste. A few of the go-to spices include:
- Cumin
- Coriander
- Black pepper
- Salt
- Onion powder
If this is your first time making this marinade, start with 1/4 tsp of the spices. Feel free to add in minced garlic, too. Judge the taste this time, and add in 1/4 tsp increments in the future to find the perfect ratio for your tastes.Add the spices into your bowl, stir, add the steaks to a sealable plastic bag, fill with wine mixture and allow to sit in the refrigerator overnight or 8 hours before cooking.
3. Try Different Ways of Cooking at Your Barbeques
I know it sounds cliché, but you need to expand the ways you cook and try something new. There are new (to you and I) ways of cooking that a lot of people haven't tried. A few of the cooking methods to try this year are:
- Baking: Stop frying and start baking. If you plan on cooking chicken in the oven while the grill is stocked with burgers, choose to bake your chicken to eliminate the added fat, grease and calories you get with frying.
- Steam: Veggies pair well with summer foods. Steaming allows you to retain the natural taste of the veggies and eliminates the need to slather on butter to make them taste better.
- Sous Vide: A sous vide allows you to cook using water as your heat source. Sealed bags are used to hold the food, and it's great when trying to cook steaks or other meats that are marinated. The flavor is exceptional.
You can also try stir-frying some of your foods to sear your meats and vegetables. This is a great option for things like snow peas, bell peppers, quinoa and rice. If you plan to add a salad dish to your BBQ, a stir fry may be a good option instead.
For more tips on grilling success this summer, check out one of The Chopping Block's upcoming grilling classes on the outdoor grilling patio at Lincoln Square.
