Love a home cooked meal, but hate turning on the oven or stove in the summer heat? A cookout might be the perfect solution.
But before you fire up the grill, we asked BreAnn Erickson, CDN, a bariatric dietitian with Hartford HealthCare, for expert tips and healthy meal ideas.
When grilled vegetables take center stage.
Your fresh veggies are washed and prepped, but what’s next?
“Every vegetable cooks differently, but a general tip is that the more surface area you give your vegetables on the grill, the better the flavor,” says Erickson. “You can also use a grill mat to cook smaller or chopped vegetables.”
Here are some meal ideas for a weeknight dinner or a crowd-pleasing potluck addition:
- Grilled veggies tossed with pasta, couscous, or quinoa and vinaigrette.
- Halloumi and grilled vegetable skewers.
- A colorful and nutritious addition to an antipasti platter or charcuterie board.
> Related: Nutrition Smack Down: Summer Cookout
It’s time to perfect grilled meat.
If you haven’t grilled much before, you might be nervous to tackle meat.
But with a few quick tips, it’s easy to do:
- Season the meat well before grilling.
- Clean the grill grates before cooking.
- Know your cut of meat and safe cooking temperature and use an instant-read thermometer.
- Keep the lid closed to ensure even and quicker cooking.
While there are endless ideas for healthy meals where grilled meats are the star, here are a few to try this week:
- Grilled chicken fajitas with grilled onions and peppers.
- Beef and veggie kabobs with a marinade of your choice.
- Grilled shrimp on a bright, citrusy salad.
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Need a hearty vegetarian meal?
If you’re plant-based, you already know that meals go well beyond a few vegetables on your plate.
Here are some to add to your rotation:
- Black bean burgers with your favorite toppings.
- Portabella mushroom burgers topped with goat cheese and grilled onions.
- Grilled veggies and whole grain pasta.
“If you’re looking for unique new salads, try watercress – a powerhouse ingredient with lots of health benefits,” she adds. “Or fall in love with seaweed for the first time!”
Desserts on the grill? Yes, please!
As a grand finale to your meal, add a healthy dessert.
“Grilled fruits are delicious,” says Erickson. “Peaches and pineapple are great with whipped cream or ice cream, especially on a warm night.”
She also suggests trying fruit crisps or cobbler in foil packs for an easy and tasty treat.
p.s. Don’t put the grill away.
“The best part of grilling is you can do it year round!” emphasizes Erickson.
This healthy cooking method also saves you time on cleaning, giving you more hours to enjoy some downtime.
“As you plan your grilling menu, focus on nutrition,” says Erickson. “Incorporate a variety of proteins and plenty of vegetables for balanced and healthy meals.”
