One of the challenges of outdoor grilling is maintaining a healthy diet. The most iconic grilled foods—cheeseburgers, hot dogs, and sausage—are loaded with fat and sometimes high amounts of sodium. The breads these items are served with are typically made from highly processed bleached flour that has an extremely high glycemic load. When this is combined with chips and soft drinks served as snacks, the typical cookout session is a case study in high fat, salt and carbohydrate consumption. However, this does not have to be the case. There are many healthy alternatives to the grill that are absolutely delicious. Your guests will also appreciate the introduction of healthy foods on the grill, if not for the nutritional considerations, then for the creative change of pace.
One category of delicious and healthy grilled foods that is often overlooked is grilled fruits and vegetables. In addition to being healthy, fruits and vegetables are usually less expensive than fatty proteins. They are also available in many different colors, allowing you to present a much more attractive meal.
Simple vegetables like zucchini, yellow squash, and mushrooms can be topped with a light drizzle of oil and a little salt and pepper, and grilled into a wonderful treat. Sweet potatoes can be peeled and quartered to make another vegetable for quick roasting. The squash and sweet potato also get beautiful grill marks that make a great presentation. Grilled corn on the cob is another family favorite.
It’s surprising how well fruits adapt to grilling. The grilled pineapple slices are divine. Fresh peaches or plantains halved and roasted flesh side down will experience a deep browning from the surface sugars and transform into something spectacular. Grilled mango chunks are also a great idea if mangoes are available in your area.
While grilled fruits and vegetables are a nice addition to a cookout, the reality is that most people will still look forward to eating some meat. Try to satisfy the carnivores in the crowd with something meaty and delicious that isn’t loaded with fat. There are many lean proteins that are perfect for grilling. A great lean protein for grilling is pork loin. Per serving, there are fewer grams of fat in pork tenderloin than in a boneless, skinless chicken breast. Speaking of chicken breasts, next time you grill them, cook them alongside a lean flank steak and use them with some grilled onions and peppers to make amazing fajitas. The flavors are fantastic and you can skip all the sugar-laden barbecue sauce. Grilled seafood—scallops, shrimp, and lobster—can bring a high-class feel to a grilling session. Lower-cost seafood, like tuna steaks or salmon fillets, can also make everyday grilling a reality.
There is no shortage of healthy alternatives to the grill. With a little planning, you can turn your next barbecue session into a creative, tasty, and healthy event that your guests will love.
