5 Ways to Grill Healthy this Summer

Long days and warm weather inspire us to enjoy cooking and eating outside. Nothing beats the distinctive smoky flavor of grilling. However, the standard buns, sugary sauces, poor quality meats, and mayo-drenched side dishes that are so often the focus of backyard barbeques are not the healthiest options. Grilling can be a delicious and super fast cooking technique perfect for any healthy lifestyle. So fire up your grill and learn how to prepare foods that are flavorful and good for you!

1) Is it Dinner or Dessert? – Barbecue sauce gets its tantalizing kick from sugar. Just two tablespoons of barbecue sauce has 100 calories, and more than 3 teaspoons of sugar (Note: the American Heart Associations recommends that women eat no more than 6 tsp. of sugar per day and men 9 tsp.). Instead, try flavoring your meats with steak house favorite Chimichurri Sauce

2) Worry-Free Salad– Salads made with mayonnaise not only spoil in the warm weather, they also ruin our health. Mayonnaise has an astonishingly high fat, sugar, and salt content. Instead, this summer take worrying about keeping food cool out of the equation and try making a mayo-free Country Cole Slaw like this one served at the world-famous spa, The Oaks at Ojai. 

3) Not All Meat is Created Equal– When working with clients, I always encourage them to buy the highest quality meat their budget can afford, even if that means eating less of it. Think about it, animals are on top of the food chain, so what they’ve been fed, and how they’ve lived their life greatly affects their taste and certainly the health traits it passes along to the consumer. Thus, when cooking hotdogs look for brands that have no nitrites, nitrates (I like Applegate), choose grass-fed sirloin, and organic, free-range chicken. Yes, these options might cost a little more, but believe me your body (and taste buds) will thank you.    

4) Out of the Box Grilling– Grilling isn’t just for omnivores. Try grilling vegetables, and fruits for a tasty side or dessert like this Peach Sundae. Or take your baking outside and grill your next pizza either directly on the grates or protect with aluminum foil.

5) Cancer-Fighting Marinade - You can greatly reduce the build up of cancer causing carcinogens by marinating your food before grilling.  Research shows that a mixture of oil, vinegar, and herbs can cut carcinogens by up to 88 percent. Whether this is due to the protective barrier the marinade provides, or antioxidants in the ingredients warding off the carcinogens directly the science remains unclear. But whatever the reason, marinating makes for some delicious tasting food. Learn about what the best oils are for grilling. 

Lauren Leonard is a board certified health counselor, yoga instructor, former Lululemon Run Ambassador, fitness instructor, and the newest "Charlie" girl. With a passion for fitness and nutrition, she now lends her talents to help guide others down the path to health and happiness. To inquire more about her services or see if you qualify for a free health consultation go to laurenleonardhealth.com