Grill in and Grill out
Turn up the heat because it’s summertime here in KC. Take advantage of the warm weather to kindle fresh takes on nutrition for your family and fire up your health, simply, nutritiously and beneficially.
The Grill –How
- Option 1: Step outside and light the fire. Make sure to wash the grilling station before you bring food out and keep raw and cooked food apart during the grilling process.
- Option 2: No grill? No problem! Rediscover your oven’s broiler. Think of your broiler as an upside-down grill. Instead of heat coming from the bottom, it comes from the top. A cast-iron grill pan is a great tool to add flavor and flair to indoor cooking. Its ridges lift food off the bottom of the pan and can give you great-looking grill marks. Another benefit of a cast iron grill pan is that you can use it in the oven or on the stovetop.
The Grill- Entrees
- Who doesn’t enjoy a good burger or hot dog? Whether you and your family are meat-eaters or exploring a plant-based approach, you have lots of healthful options. Choose leaner cuts of beef, pork, poultry and seafood. Grilled salmon and turkey burgers are an opportunity to expand the taste palate. “I serve my kids cubed cuts of beef, chicken, turkey and salmon on skewers, and they gobble them right up!” says Tabitha, Lenexa mother of three. Vegetarian options can be plant-based hot dogs, black bean burgers or grilled tofu. Opt to serve on whole-wheat buns.
The Grill – Side Veggies
- Corn on the cob anyone? This sweet, fibrous vegetable is a classic go-to for the start of summer. Other alternatives are bright bell peppers, onions, mushrooms, carrots or zucchini. Just make sure to drizzle with olive oil and vinaigrette for a juicy flavor, and season off right with pepper.
The Grill – Fruity Dessert
- Grilling fruits caramelizes their natural sugars and enhances their natural flavors. Reach for bananas, pineapples, apricots or mangos. Simply heat until the fruit has a slightly golden appearance. Serve with vanilla ice cream and top with a sprinkle of nuts.
Grilled Glaze Fruit Delight
This sweet glaze takes fruit to the next level! Inside or outside, try these grilled kebabs at your next family cookout.
Ingredients
- 12 skewers
- 4 c. assorted cubed fruit (pineapple, bananas, watermelon, etc.)
- 1 T. canola oil
- 2 T. honey
- 1 t. vanilla extract
- ¼ t. ground cinnamon
Directions
- Preheat a grill or grill pan to medium-hot.
- Thread fruit cubes evenly onto the skewers, alternating the fruit varieties.
- In a small bowl, mix together honey, vanilla extract and ground cinnamon.
- Lightly brush the kebobs with oil and place on the grill. Cook for 3 to 5 minutes per side, basting with the honey mixture until you see grill marks. Remove from grill and brush with any remaining honey. Serve warm.
So whether you stay in or cook out, do right for your family’s health by grilling a meal.
Sources:
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.