Healthy Grilling

Why are grilled foods so delicious? Certainly the summer weather enhances our appreciation of them, and the celebratory ambiance that surrounds any cookout—from a backyard family picnic to a Fourth of July neighborhood bash—doesn’t hurt either. But foods taste great grilled because the flavor is sealed in and intensified (especially when a conscientious cook tends to marinating and basting). In addition, grilling caramelizes the natural sugars in produce, making everything from peppers to pineapple livelier and sweeter.

What’s Cookin’?
Burgers and brats are standard fare, of course, but just about any meat, poultry, seafood, fruit or vegetable is good on the grill. Remember the vegan and vegetarian options, too, like tofu, tempeh, soy hot dogs and veggie burgers. And no matter what your main dish, grilled produce makes a perfect appetizer, side, and even dessert. For vegetables, you’ll want to try onions, potatoes, zucchini, tomatoes, eggplant, peppers, corn on the cob, asparagus, mushrooms (especially portabella) . . . well, there really isn’t a vegetable that won’t grill nicely. Not every fruit will survive grilling (you may find blueberries a bit small and peaches a bit tender, for example), though an experimental spirit may yield some nice dinnertime surprises. (A kabob of apples, strawberries, and pineapples is superbly sweet and colorful, for example. And a pie or cobbler made from grilled apples is an exquisite treat.)

Grill to Perfection Tips:
Grilling is easy—and forgiving. But here are a few tips that will insure your time at the grill is wisely invested:
Your grill should be clean and lightly oiled. Consider environmental factors, but remember that there are tradeoffs. A gas or electric grill will burn cleaner than a wood or coal grill, for example, but will use nonrenewable resources. Charcoal and wood are renewable and thought to infuse the best flavors, but will contribute to air pollution. If you’re using charcoals, chose those with no chemicals or fillers; clean-burning, all-natural charcoal briquettes made from plant sources are available. For additional smoky flavor, combine various woodchips (like hickory or mesquite) with coals. And if you prefer woods, select those from well-managed forests. Don’t use easy-light charcoal, which emits volatile organic compounds (VOCs). Opt for chimney starters and electric probes instead.
You might also want to invest in a grilling pan for smaller food items, like cut-up vegetables. And of course you’ll want to stock up on kabobs! (Soak them in water for an hour or so before using, to prevent them from burning.) When turning food on the grill, use tongs or a spatula, not a fork. (A fork will drain the juices onto the grill.)

Flavor Enhancers
The grill tends to enhance flavor on its own, but experimenting with herbs and spices, marinades, rubs, and sauces is what creative grillers most enjoy. There are some delicious marinades and marinade mixes available. Or you might concoct your own signature mix. Try a variety of liquids, like oil and vinegar, citrus juices, tamari, yogurt, or your favorite dressings, seasoned with spices that will compliment your fare (dill for fish, potatoes, and carrots; and garlic, oregano and basil for tomatoes, for example).
Use a non-reactive container, like glass (not aluminum or plastic), for marinades, and store food that’s marinating in the refrigerator until you’re ready to grill. You can baste with your marinade throughout cooking, but if you’re using a marinade for raw meat, poultry, or seafood, don’t apply it during the last few minutes, because it needs to cook thoroughly. If you want to use leftover marinade as a sauce, boil it for at least a couple of minutes if you’ve had raw meat, poultry, or seafood in it. And never reuse a marinade for other food.
Dry rubs are perfect for meats like pork chops and chicken breasts, as well as tofu, fish, and even vegetables. Purchase dry rubs made specifically for grilling or experiment with making your own using your favorite spices. Don’t forget ethnic options, too, like Chili Powder or Italian Seasoning. Garlic powder, coarse black pepper, and lemon pepper are always good choices. Using about 2 tablespoons of rub per pound of food, simply sprinkle the rub over the food, then rub it into the surface with your clean hands. Place the food in the refrigerator for several hours or overnight before grilling.

Are grilled foods unhealthy?
In many ways, grilling is a healthful cooking method. Because grilled foods use no additional oils (as in sautéing or frying), they tend to be naturally low in fat. But in recent years, studies have pointed to two dangerous ingredients that are generated during grilling: PAHs and HAAs. PAHs, or polycyclic aromatic hydrocarbons, form as a result of grease flare ups. The smoke carries the chemical to the food, and charred grilled foods contain the most PAHs. Heterocyclic aromatic amines, or HAAs, are formed when the amino acids in muscle meats react to the heat of the cooking flame. Both PAHs and HAAs may increase the risk of cancer. There are specific ways to reduce the dangers of carcinogens at the cookout, though:
* Avoid fatty meats, which drip and contribute to flare ups.
* Trim excess fat from the outer edges of meats and skin from poultry.
* Marinade foods first. The acidity of marinades helps prevent the formation of HAAs.
* Consider precooking meat in the microwave to cut down on time on the grill. (The longer you cook meat, the more HAAs will form.)
* Keep flames from touching meats (let the flames die down before cooking).
* Avoid sugary glazes, which can promote charring. If you do use them, baste at the end of grilling time. This will also allow the charcoal flavor to penetrate the food first.
* Cook on medium heat. Too-high temperatures can char meat on the outside while preventing the inside from becoming fully cooked.
* Don’t eat the blackened parts of grilled foods.
* Consider grilling under a broiler in the oven, which won’t carry smoke to the foods.
* Choose hardwoods rather than soft woods, which burn at higher temperatures.