The Art of Having Fun

Happy & Healthy: Healthy Grilling Tricks

byTeam GM

8 years ago

The Fourth of July brings sweet memories of fireworks, beach days, pool parties, and barbecues with family and friends. There is no better way to celebrate the day than with grilled burgers, kabobs, and saucy sides served up on the finest paper plates. But that doesn’t mean sacrificing your swimsuit bod. Because luckily, Holistic Nutritionist Kelly LeVeque of Be Well by Kelly has got you covered with a list of her favorite (and healthiest grilling) tips, tricks and preparations. Read on to see what grilling secrets she is sharing with us…

use these healthy grilling tricks for your next summer get together

Grilling Quick Tips

  1. Start by cleaning your grill with a grill brush. This will help keep food from sticking. Caveat: if your grill is old and rusty, carefully wipe grates instead of exposing rust or allowing direct contact with your food. Better yet, head to a hardware store and replace them! Grates are an easy and affordable product to swap out.
  2. Consider using a cedar plank or grill basket to keep proteins and vegetables from burning and build a barrier between food and fire.
  3. Preheat the grill. Be sure to get grill grates hot before you start cooking, this allows you to get a good sear without direct contact with the fire. The sear will seal in the juices so you can turn down the heat to complete cooking.
  4. Use oils with a high smoke point (high heat oils) to prevent oxidization—the lower the smoke point, the quicker it burns, creating free radicals.
  5. Use organic, wild proteins that are naturally higher in Omega 3 fats (anti-inflammatory) and free of hormones.
  6. Use a meat thermometer to make sure your protein is done (but not overdone) and it will come out juicy, tender and perfect every time.

Healthy High Heat Oils for Grilling

Type of Fat & Their Smoke Points:

  1. Algae Oil -- 485°
  2. Light/Refined Olive Oil -- 465°
  3. Clarified Butter (Ghee) -- 450°
  4. Macadamia Nut Oil -- 390°
  5. Avocado Oil (Virgin) -- 375-400°
  6. Butter -- 350°
  7. Coconut Oil -- 350°
  8. Extra-Virgin Olive Oil -- 325-375°
  9. MCT Oil -- 320°

All Things Protein

Healthy grilling tricks for a lighter take on your next summer BBQ

How to Season Burgers: Mix ground protein with dry seasonings; garlic and onion powder, and a pinch of pink Himalayan sea salt. For best results, combine the dry spices in a bowl and gently rub the mixture onto the burger or steak. Do not over handle the air pockets between grounds to keep burgers juicy! (Handling too aggressively leads to dry burgers.) If you like your burgers extra juicy, finish them with avocado oil, grass-fed butter or extra virgin olive oil to bring out the grilled flavor.

take a lighter route for your next summer BBQ

Grass-fed Bison: Lower in calories, fat, and cholesterol than chicken and higher in proteinthan beef, bison is becoming a new popular substitute in burgers.Pasture raised bison is loaded with iron and folate for healthy cell development,it delivers antioxidant Omega 3 fatty acids and vitamin E to keep skin glowing, and it is nutrient-dense leanprotein that keeps my clients satiated post-workout.Bison is saturated with Zinc andSelenium, two must-have minerals for thyroid health, and loaded with Magnesiumand Potassium. It also offers a laundry list of essential amino acids ourbody cannot produce on its own, such as lysine. You can find grass-fed bison meat at Trader Joes or Whole Foods to make the healthiest burgers on the block. Top your burger with an avocado and sandwich it inside a butter lettuce wrap with a few of your favorite vegetable toppings, for a healthy burger alternative.

The Fishy Route

How to Grill & Season Fish: If you’re up for the challenge, protect delicate fish by grilling the fish whole or smoking it on a cedar plank. Both preparations call for medium heat, which protects the delicate anti-inflammatory omega 3 fatty acids from oxidizing. It is still always recommended to use high heat oils, but feel free enjoy more robust flavored oil, like olive oil and butter with herbs, citrus, garlic, or ginger. Word to the wise… if you purchase a whole fish to grill, watch out for bones!

Healthy Grilling Tips & Tricks: Cedar Plank Salmon

Cedar Plank Salmon: I love to grill salmon on a cedar plank—the method both enhances the smoky flavor from the grill, and helps prevent the fish from burning. Wild salmon is one of the best food sources for Omega-3 fatty acids and protein. Omega-3 deficiency contributes to chronic acne, so adequate levels of this anti-inflammatory fatty acid will not only keep your skin clear but also lower triglycerides, risk of heart disease and depression symptoms. (Really packs a punch, doesn’t it?) Lightly coat the filet with a high heat oil of your choice, and then place it on a cedar plank on top of the grill. A lighter (and equally delicious) take on your casual summer BBQ

Whole White Fish: Branzino is a great whole fish to BBQ! Not only does this preparation make you look like a top chef but it protects the flaky white meat inside from burning. This low mercury fish is a very good source of protein, Omega-3 fatty acids and Vitamin A, which promotes healthy eyesight. Plus, regular fish consumption, especially fatty fish like Branzino, is shown to improve sleep quality and daily functioning due to its Vitamin D content (so eat up!). Healthy grilling tricks via Be Well By Kelly

Shrimp: Ready in 5 minutes, shrimp can easily be cooked in a grill basket or on a skewer over medium heat. It is a great source of Vitamin B12, which provides cells energy for proper brain function and development of blood cells.Shrimp are an excellent add-on to any plate because of their selenium content (a mineral and antioxidant), which protects the body from heavy metal toxicity, by binding to mercury and preventing it from being absorbed in the body.

Greens + Fiber

How to Season Vegetables: Vegetables are a fiber-rich addition to any protein you grill up, and even add some beautiful color to your plate! Just toss with a little refined olive oil or algae oil and whatever dry spices you prefer, and then grill over medium heat in a wok pan or on a skewer.

Grilling tricks for Brussels sprouts and other foods via Kelly LeVeque

Brussels: Brussels sprouts are fiber-packed and are excellent sources of Vitamin C and K. Vitamin C is essential for collagen production, which helps to promote young, dewy-looking skin. Green vegetables are fiber-rich, slow the absorption of food, and boost energy expenditure. Studies have also confirmed that dietary fiber increases satiety and reduces your appetite, allowing you to feel more relaxed around food. Like all vegetables, Brussels sprouts cook well slow, over low heat; for best results, drizzle with MCT oil or algae oil.

Healthy grilling tips & tricks from Be Well By Kelly

Vegetable Kabobs: Vegetables are all high in Vitamin C, which benefits the immune system, and B Vitamins, which aids in cell metabolism. Cell metabolism is important because it helps our body respond to our surroundings and maintain normal conditions. A good #bewelltip is to grill the vegetables slow and low—up to 40% of B vitamins and minerals may be lost during grilling if the heat source and flame is cranked too high. Vegetables do not need to cook for long; about 5-8 minutes on the grill is the perfect amount of time to capture the grill flavor, and retain the majority of the vitamins and minerals. We aren’t picky—you can choose any vegetable you like and toss it in a grill wok or create a kabob. We cannot thank Kelly enough for all of her amazing tips! We have a feeling we’ll be using these grilling tips all summer long. We can never get enough healthy tips when it comes to our backyard barbecues! See more tips and tricks from Kelly on Instagram.

So what do you think? Will you guys be using these tips on the grill this holiday weekend?

Xx Team GM

Photos: Vanessa Tierney for Be Well By Kelly