10 Tips For Healthy Grilling

Man with tongs cooking on a back yard barbecue.

It’s nearly summer and is the perfect time to invite friends and family over for a bbq but before you dust off the grill I wanted to share some tips so you can continue to nourish your body and get the most health benefits possible from the meals you prepare on the grill.

Here are my top 10 tips for a safe and healthy grilling season:

  1. Charring your meat creates carcinogens that could cause cancer.
  2. Be sure to watch the heat and flames so it doesn’t get away on you.
  3. Keep a water bottle sprayer handy so you can douse the flames.
  4. Cut excess fat from the meat, as it will burn easier.
  5. Avoid store bought marinades or pre-packaged meats with marinades. They can be loaded with sugar and trans fats.
  6. Try silicone muffin tins for the veggie frittata cups, or a silicone baking sheet for veggies.
  7. Try using a plank for fish if you are looking to minimize your exposure to aluminum. Aluminum has been indicated in cancer and Alzheimer’s disease.
  8. Buy a stainless steel baking sheet and avoid teflon as it is highly carcinogenic!
  9. Cast iron works really well on the bbq. Don’t skimp on your cast iron and buy good quality pieces that will last for generations. Season it with coconut oil and remember, coconut oil has a high flash point and heat threshold, as does butter or grape seed oil.
  10. If you are going to be cooking at a high temperature the oils mentioned in number 9 are the preferred oils. Once oils hits their flash point they start to break down and create free radicals. Free radicals can cause cancer.

I couldn’t leave you without sharing one of our recipes from our new Ebook ‘Grillin’ & Chillin’ Healthy Style’ It’s my friends Amy’s turkey burgers that I absolutely love, i hope you enjoy them too. If you haven’t downloaded your copy yet, click here  and remember it’s free until midnight June 19th!

Turkey Burgers

1 lb ground turkey

3 granny smith apples, peeled & finely chopped

1 medium onion, finely chopped

3 stalks celery, finely chopped

1 clove garlic, crushed

1 egg

Oatmeal to hold mixture together – usually about ¼ cup.

2 tbsp. Lime juice

Salt & pepper Worcestershire sauce

  • Sauté apple, onion & celery.  Set aside and cool before mixing into meat.
  • Mix all ingredients together in a large bowl. Mixture will be moist but will hold together much better if you refrigerate the patties for ½ hour before grilling.
  • Each time I make them, they are a little different because I never measure how much Worcestershire sauce, salt or pepper and sometimes I add something different. Be creative! I like mine with hummus & fresh tomato.
  • This recipe will make about 7 patties.
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