The average BBQ meal contains 3,500 calories, but don't let that stop you from hitting up a slew of BBQs backyard cookouts and pool parties this summer. Even though BBQs can be packed with fattening foods, there's usually a ton of delicious, good-for-you food choices there, too. Check out these top cookout tips from "Red Light, Green Light, Eat Right."
1. Drink water. When you get dehydrated, not only does your energy drop (not ideal at a party), but you also become more likely to eat when you're just thirsty and make not-so-smart food decisions. Remember to drink before you're thirsty -- by the time you are feeling thirsty, you are already past the point of being adequately hydrated.
2. The "Grill" of Victory -- Grilling makes practically everything taste great, and it keeps added fat to a minimum. As long as the food isn't drowned in oil beforehand, you're pretty much good to go. Grill lean protein, fruit and veggies. Some best on-the-grill bets include: fish, veggie and bison burgers, fat-free franks and grilled chicken breast. Then go condiment crazy with these low-cal choices, such as ketchup, pickles, salsa, mustard and hot sauce. Foil packs and skewers are also good ways to secure smaller bits of lean protein and veggies.
The best type of meat to consume is sustainably raised, ie: pasture-raised, grass-fed beef and free-range. When the animals are raised in their natural environment (roaming in the pasture, feeding off the grass, exposed to the sun) they are often healthier. By consuming sustainably raised animals, you will also be avoiding the negative effects of excess hormones and antibiotics. I believe that these facts, plus the moral and environmental considerations, make this one of the most important steps toward eating healthier and more sustainably. For fish, look for wild or organic farm-raised fish. Try to minimize swordfish and tuna, which have a higher concentration of mercury, and focus on fish like cod or salmon, which are higher in healthy omega-3 fatty acids.
3. Slender Side Dishes -- Pair your choice of lean protein with crisp veggies and salad. Try corn on the cob, asparagus and onions, which are awesome when grilled -- and they'll fill you up. Also, remember to avoid mayo-laden side dishes, such as coleslaw, macaroni salad and potato salad. Even a relatively demure 2/3-cup serving of ordinary potato salad can have close to 20 grams of fat ... which makes eating it especially silly considering how many other fun things there are to chew. But slaw can be saved! If you can get to a sink, rinse your coleslaw (until the water runs clear) to wash calories and fat grams down the drain.
4. Find guilt-free frozen treats. Stick to fruit pops and fruit bars instead of standard ice cream treats. You get the cool refreshment without the extra fat.
5. Alter your cooking methods. The temperature at which you cook your meat and the way you eat it -- i.e., well-done, rare, medium-rare, etc. -- is also extremely important to focus on. You should avoid cooking your meat at a very high temperature over long periods of time. Studies have linked overcooking meats at high temperatures to a possible increased risk of cancer due to chemicals called HCAs. Try cooking the meats medium-rare and removing any blackened or charred pieces. You can cook the meat partially in the oven before putting it on the grill to cut down cooking time, which gives the HCAs less time to form. Or use smaller pieces, which cook more quickly.
Although it's fine to splurge on occasion, go out of your way to use these tips at your next summer feast.
Follow Joanna Dolgoff, M.D. on Twitter: www.twitter.com/joannadolgoffmd
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Grass-fed beef and free-range chicken are good ideas, and rinsing off the slaw to get rid of the sugar (not the fat) is a great idea. Or, better yet, make your own salads and salad dressings to ensure that there is no sugar involved.
We use a wonderful dry rub called "Bad Byron's Butt Rub." It is one of the few barbecue seasonings commercially available that contains no sugar or other weird ingredients. We season all of our meat with it and have wonderful ribs, steaks, brisket, etc. that don't need those awful sugary barbecue sauces. Add a green salad and grilled asparagus - now that is a healthy barbecue.
I save the leftover veggies and add them to make dinners/lunches later in the week, such as... I add them to eggs in omelets, frittata or strata; I add them to risotto, rice or pasta; or to panini sandwiches. Or, if all else fails, I chop them further, and add them to potatoes and bacon or sausage in a saute pan on the stove for delicious "hash."
The flavor is always fantastic and it makes sure I eat lots and lots of veggies every single day!
I solemnly swear to forgo high heels, flip flops and thoughts of GOP victories - but kibitzing my grilling activities is strictly off limits.
Peaches, halved.
I have gotten into food dehydrating, and I've read that you can dry watermelon and it comes out great.
I do intend to dehydrate some this summer, and I'll toss a couple of slices on the grill while I'm at it.
Here is my recipe for the perfect burger:
1 pound ground bison, or bison pork, turkey pork, or just straight bison or turkey if you want.
For every 1 pound of meat, mix 1 envelope onion soup mix into the meat.
Mix in 1 raw egg.
Add garlic powder and other spices to taste.
Chop up 1/2 an onion, fine. Add to mix.
DO NOT ADD SALT! There is enough salt in the onion soup mix!
Mix thoroughly. 1 pound of meat will make 4 big burgers. The chopped onion adds moisture while cooking, which is really important with a lean meat like bison or turkey. Since the meat is so lean, brush the burgers with oil before grilling to facilitate browning.
These burgers are simple to make, and you will get raves about them. :-)
We don't eat "lean" meat either, we eat nice marbled cuts that are delicious and healthy.
Fat phobia is killing us, we need fat, good non-processed fats in our diets in order to be healthy.
Even Harvard has asked everyone to give up low-fat
http://www.hsph.harvard.edu/news/features/coverage-in-the-media/time-to-stop-talking-about-low-fat-say-hsph-nutrition-experts/index.html
Giving up "low-fat" means giving up processed foods, refined carbohydrates, high sodium and trans fats.
"They encouraged audience members to avoid “low-fat†terminology and thinking, since diets low in fat are often high in sodium and carbohydrates from sources such as white flour and rice, refined snacks, and sugary drinks."
My diet is low in fat (10%) and the fat I do eat is from whole plant sources (not processed/pressed oils). I don't add sugar or salt to anything I eat. I don't eat white rice or refined flour.
Plus, the author said to "pair" meat with some veggies. It should be the other way around. Pair your veggies with a small portion of animal protein.
Grilled red peppers and thinly sliced grilled onions taste great on a grilled chicken sandwich (on a kaiser or sesame seed roll, a bit of honey mustard works nicely, too). My preference is just raw thinly sliced onions, lettuce and tomato, and honey mustard on that grilled chicken, but the grilled peppers are nice, too.
A glass of pinot grigio while cooking keeps this chef happy.
Eggplant oxidizes, like potatoes, they need to be brushed with oil. I brush all my grilled veggies with oil beforehand.
I take some olive or canola oil, and keep it in a large jar in the fridge. Into the oil I mix spices like garlic powder, onion power, Sazon, adobo, parsley flakes and pepper. It forms a sludge on the bottom of the jar, but it seasons the oil like you wouldn't believe. Just mix it all up before you brush it on, and keep it in the fridge.
Veggies come out fantastic when brushed with this concoction.
Hint: leftover grilled veggies can be chopped into bite sized pieces, and mixed with ramen noodles. Cook up the ramen, then turn off the heat and add the chopped veggies and let it sit for a minute or two. Sprinkle some grated cheese on it and you have a great easy dish that is fairly healthly.
Salmon fillets – 1 1/2†high in the center, about 2" wide, 8" long
Olive oil
Dill
Black pepper
Whatever other spices you like
Coat fillets with olive oil and then put on the spices.
10 1/2 minutes (total) on the weber grill:
Directly over hot coals piled on one side of the grill –
2 minutes skin up
2 minutes for sides (1 minutes each side)
2 minutes skin down
Move fillets to other side of grill for indirect cooking and put grill lid on for 4 1/2 minutes.
Internal temp should be 125F when done.
I'm getting hungry (and healthier) just thinking about it.
PS: Low-carbers love grass fed meat without antibiotics or hormones -- and pour on the oil (as long as its not transfat and rich in Omega-3's).
Coconut oil (pure coconut oil) has been proven to be extremely healthy in spite of what we've been told. However, because of it's strong coconut flavor it does not lend itself to all recipes.
I mainly use coconut oil (which is solid at room temp) when I make Thai or Chinese dishes.
Coconut oil also does *not* go rancid and oxidize like other oils.
Certain oils are very healthy, like extra virgin olive oil, and canola- but just be aware that they DO oxidize- and this changes their chemical structure and they become UNhealthy...
ALL oils, with the exception of coconut oil- should be kept in the FRIDGE!
Just fill a little bottle with what you need for the week, and keep the rest cold.
EVOO hardens when kept cold, just take it out and let it sit until it liquefies again when you need to refill your little bottle, then put it back in the fridge.