Health

Grilling with Prowess Written by Amanda Ament | Registered Dietitian at Heritage Health

Once upon a time, I walked into Costco for a specific item and came out

having only purchased the intended item.… said no one ever. My recent transgression was walking into Costco for a pair of $30 running shoes and walking out with the running shoes… and a brand-new pellet grill from a very popular brand. Oops.

What can I say? This brand is only featured at Costco a few times a year and I happened to stumble upon one of their events when I only get to the store once every 2-3 months. It was fate! I also justified it because my husband and I have been looking for a new grill for a while now. We’d been comparing prices, features, longevity, ratings – the whole gamut. Now, we have this fancy grill that we get to bring in BBQ season with! That got me thinking about some of my favorite grilling go-to’s that are both delicious and healthy. Here are some tips and ideas to add and build off of that little something extra to your meal.

Season your grill with items that have other health benefits. Rub fresh minced garlic onto into chicken and take advantage of the positive cardiovascular side effects. Season your pork chops with cumin, paprika, and chili powder to get in some extra vitamins, minerals, and flavor. Sprinkle cinnamon onto the fruit of your choice and take advantage of its anti-clotting and antimicrobial properties.

• Get creative with veggies. Make some skewers with a rainbow of color – red, orange, yellow, and green bell peppers, red onions… mix it up by adding some pineapple chunks for a dash of sweetness. Halve a head of romaine lettuce, brush with avocado or canola oil (these have higher smoke points than olive), lightly grill, and end by topping it with your favorite salad fixings.

• Don’t forget the dessert! Grab your favorite stone fruit (peaches, apricots, or nectarines), cut in half, throw on the grill for 3-4 minutes until you see some beautiful grate marks, remove, and top with a dollop of vanilla ice cream or whipped cream. Slice up watermelon, drizzle with olive oil and balsamic reduction, season with salt, and leave on for about 10 minutes or until you see grill marks develop.

While making delicious things is important, it’s no good if you end up getting sick from it! Food safety is critical. Be sure things are cooked to the minimum safe internal temperatures to minimize the chance of food borne illness. I like my medium-rare steak as much as the next person, but know that it does come with a higher risk. Plant-based proteins, fruits, and vegetables do not have a minimum temperature requirement.

FOOD

Minimum Internal Temperature

Whole or ground turkey, chicken, and duck; precooked ham; leftovers: 165°F

Ground beef, veal, and lamb; egg dishes; pork: 160°F

Fresh beef, veal, and lamb steaks, roasts and chops; fresh pork (including ham that isn’t pre-cooked); fish: 145°F and rest for 3 minutes to finish cooking

Shrimp, lobster, crab, and scallops Cook until flesh is opaque and pearly or white

Clams, oysters, mussels: Cook until the shell opens

Minimum cooking temps are according to foodsafety.gov.

Lastly, some research studies have shown that consuming charred (partially burnt/blackened) meats frequently can increase the risk of cancer (especially pancreatic). To summarize in the most basic form, this is because carcinogenic compounds called HCAs and PAHs are formed as a result of animal protein being charred, burned, and overcooked.

This can especially occur in items like hamburgers, processed meats (hot dogs, brats, bacon), and smoked meats (pulled pork, pork ribs). To lower this risk, trim off excess/visible fat (including chicken skin). Cook items to avoid charring (center items on the grill and ignite only side burners or use coals to the side). Be conscientious of choosing to eat items that aren’t charred most of the time. To eliminate this risk, try choosing plant-based items such as veggie burgers, portobello mushroom caps, or black bean burgers, as these don’t contain the fats or proteins that cause the known issues.

I hope some of these ideas spur your creativity while keeping you

safe and healthy! w

Providing our neighbors in need with necessary health services.

Accepting New Patients 208.620.5250

myHeritageHealth.org

Follow Us!