It's time to heat the grill. As the weather gets nice, it's a great time to cook and eat outside. It gets you in the fresh air and makes clean-up a snap.

Grilling out doesn’t have to involve a time-consuming recipe. In fact, simple recipes are often better.

Meat and veggies can make a delicious meal on their own; add grilled fruit, and you have a yummy dessert. Eating these simple, real foods is a healthy option for a dinner everyone will love.

Here are my top grilling tips you can enjoy this summer.

 

Protein

Start planning your meal by choosing quality meat. With most food, there is a spectrum of quality. You may not be able to get the highest quality; just do your best with the options available!

Let’s see what to look for when buying your meat...

1. Good - Unbreaded meat without sugary or processed sauces. (Note: The first ingredient in many BBQ sauces is high fructose corn syrup.)
2. Better - Meat from a healthy animal that had a chance to move around and eat its natural diet. (Look for words like pasture-raised chicken, grass-fed beef, or wild-caught fish.)
3. Best - Meat from a local farmer’s market where you can meet the farmer and ask how they raise the animals.

Grill the meat and keep it simple! You don't need to add much to good-quality meat; the flavor will be great on its own.

 

Veggies

It's easy to buy the same veggies each time we shop, but we tend to eat more when we have a variety. Choose a few new ones to throw on the grill this week. Some of my favorites are...

1. Eggplant - cut it into ½ - 1 inch patties.
2. Asparagus - bend the stalk to snap off the thick base, leaving the pretty flowery end.
3. Zucchini - slice into ¼ - ⅓ inch slices.
4. Onions - cut them in half (or smaller for kebabs)
5. Bell Peppers - cut for kebabs.
6. Mushrooms - portabellas are a good size for the grill (smaller ones are great in a grill veggie tray or on a kebab)
7. Cauliflower - remove the green leaves and cut into large “steaks” that are ½ - ¾ inch thick.
8. Acorn Squash - cut it in half, scrape out the sides, and grill it face down. (top with butter after cooking)
9. Yellow Squash - slice into ¼ - ⅓ inch patties.
10. Carrots - peel and throw the whole carrot on the grill 

You can also make foil packets to combine a variety of vegetables. Cut them into pieces and mix with some fat (i.e. coconut oil or ghee) and seasonings. You can wrap them in foil and place them on the grill. The smaller you dice them, the faster they will cook. 

 

Dessert

Peaches, pineapples, and pears are some of my favorite grilled fruits. They make an easy and tasty dessert!

 

Bunless Options

One option you might want to consider is skipping the bun. Replace it with other great starches such as white potatoes, sweet potatoes, beets, carrots, and butternut squash. Try one of the following options; you may be surprised that you don’t even miss the bun.

1. Use some lettuce and other veggies to make a lettuce wrap. It can be a little messy, but it's tasty and healthy.
2. Try a kebab with meat and veggies on a stick. These are easy and delicious to eat. 
3. Make a salad with your meat and veggies. Olive oil and a bit of seasoning can make a simple, refreshing salad dressing.
4. Use a fork and knife to eat your meal. Simple and delicious!

 

 

What do you like to grill? I'd love to hear about your favorite simple recipes.

Dr. Jamie

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