TIPS FOR HEALTHY GRILLING
The summer grilling season has arrived. It can be a healthy experience says dietitians Heather Bainbridge, RD, and Janet Feinstein, RD, of the Cornell Comprehensive Weight Control Program. To protect your waistline and prevent food-borne illnesses, here are their recommendations:
- Choose lean meats like flank steak, sirloin and 93 percent fat-free ground beef.
- Use the grill sparingly because studies have linked a possible cancer risk to heavy consumption of grilled and fried foods because of the carcinogens released. They suggest a weekly option instead of a daily one.
- Think smaller portions. A 4-ounce meat patty is about half what a restaurant serves. Smaller portions grill faster. Watch the fixin's because cheese and bacon can rack up the calories.
- Make your own marinade because commercial ones contain lots of fat and sodium.
- Balance meats with vegetables such as onions, peppers, zucchini, squash and other vegetables. Brush on olive oil and garlic ahead of time to enhance the flavor.
- Beware of bacteria in uncooked meats. Once you have carried the uncooked meat to the grill, wash that plate or tray and don't put anything else on it.
- Watch the temperature. It never hurts to use a meat thermometer.
- Keep the grill clean. While grilling may kill bacteria associated with uncooked meat, the residue left on the grates can contain carcinogens so clean the grill after each use.
Source: Cornell Food & Fitness Advisor, June 2008.
I do a lot of vegetables on the grill. Usually I add only enough olive oil to coat them and then sprinkle with kosher salt and pepper before serving. But I did like a recipe I tried from a recent McCormick's internet newsletter. Like some of the people who reviewed the recipe, I had a problem getting the sweet potato slices done in the time it took the other vegetables to be ready. My recommendation is to zap the sweet potato in the microwave for a couple minutes before cutting into thin slices. I suppose I could have omitted the sweet potato but I liked the additional color they added to the mixture.
MIXED VEGETABLE GRILL
- 2 tablespoons packed light brown sugar
- 1 1/2 teaspoons dried basil
- 1 1/2 teaspoons McCormick California Style Garlic Salt with Parsley
- 1/2 teaspoon McCormick Season-All Seasoned Salt
- 1/8 teaspoon ground red pepper
- 2 tablespoons olive oil
- 8 asparagus spears, ends trimmed
- 1 medium red or yellow bell pepper cut lengthwise into 6 strips
- 1 medium zucchini cut into half-inch slices
- 1 medium yellow squash cut into half-inch slices
- 1 small sweet potato cut into 1/4-inch rounds (zap in microwave for 2 minutes on high before slicing)
- 1 small red onion cut into 1/2-inch rounds
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Mix brown sugar, herbs and spices in small bowl. Drizzle oil over vegetables in large bowl; toss to coat well. Add seasoning mixture; toss to coat well. Grill over medium heat 10 to 12 minutes or until tender, turning occasionally. Recipe makes 6 2/3-cup servings.
Source: http://www.mccormick.com
BERRY GOOD FOR YOU
Berries help prevent cardiovascular disease in at least three ways, concludes a recent Finnish study of middle-aged people with high blood pressure, blood sugar or cholesterol. After eight weeks, those who added about 5 ounces of berries to their daily diet had lower blood pressure, higher HDL (good cholesterol) and less sticky blood (an effect similar to aspirin). The researchers attributed the benefits to substances in berries called polyphenols, also found in red wine, chocolate and tea.
Source: University of California, Berkeley Wellness Letter, June 2008. Lemon Blueberry Drop Scones may not lower your blood pressure, blood sugar or cholesterol but for flavor appeal, they're still worth your time to make.
LEMON BLUEBERRY DROP SCONES
- 2 cups all-purpose flour
- 1/3 cup sugar
- 2 teaspoons baking powder
- 1 teaspoon lemon zest
- 1/4 teaspoon salt
- 1 cup lemon yogurt
- 1 egg
- 1/4 cup butter, melted
- 1 cup fresh blueberries
- Glaze:
- 1/2 cup confectioners' sugar
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon lemon zest
In a large bowl, combine the flour, sugar, baking powder, 1 teaspoon lemon zest, baking soda and salt. In another bowl combine the yogurt, egg and butter. Stir into dry ingredients just until moistened. Fold in blueberries. Drop by heaping tablespoonfuls 2 inches apart onto parchment paper lined baking sheet. Bake at 400oF for 15 to 18 minutes or until lightly browned. Combine glaze ingredients; drizzle over warm scones. Recipe makes 14 servings.
Source: Recipe provided by www.Allrecipes.com, the world's favorite recipe web site.
NEW PRODUCT AT CHIEF
You know that I prefer reduced fat cheese in recipes. Most have 1/3 less fat but Cabot makes a Cheddar cheese with 50 percent less fat. Look for it among the specialty cheese products near the deli. Yes, it costs more but for someone trying to control his cholesterol, it makes it possible to have some cheese and eat it, too, unless a doctor says to eliminate cheese altogether. |
