Good Grillin’

Setting the table for a healthy grilling experience — from set up to clean up

Summer and grilling go hand-in-hand. But even though we associate this form of cooking with sun and fun, it isn’t without its risks.

Grilling meats for too long directly over an open flame can produce chemical compounds that alter DNA. The potentially DNA-altering heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) could increase the risk of cancer, according to the National Cancer Institute.

Beth Gordon, registered dietitian nutritionist at Northwestern Medicine, says the best way to avoid this is also the most obvious: Don’t overcook meat.

“You want to cook your meat to a safe temperature,” Gordon says, adding that you don’t want to burn foods under high flame because that is one cause of carcinogens. “You want to cook it until it’s done but not burnt.”

One solution: Enlist a meat thermometer. “A meat thermometer can help you stay in the safe zone but not overcook your food,” Gordon says.

It’s also helpful to remove any visible fat from meats before grilling. When fat melts and smokes, the smoke contains carcinogens that then adhere to the surface of the food. “If you’re cooking beef or even chicken, trim off the fattier parts,” Gordon says. “The burning of the fat is what causes carcinogens.”

Besides how you grill, what you grill matters, too. A lot of people don’t realize that grilling isn’t just for burgers, Gordon says. Healthy grilling starts with healthier ingredients.

“You can grill leaner proteins and seafood,” she says. “You can grill vegetables, fruits, and even plant-based proteins. So many things taste better when grilled.”

Asparagus, peppers? Peaches, pineapples, plums? All great grilling options.

To cook vegetables or fruits, brush on a bit of extra virgin olive oil. The veggies can go on skewers, or you can simply slice them and lay directly on the grill. “You can grill the vegetables, and then create a salsa from them,” Gordon says.

Besides grilling healthy foods, it’s also smart to consider the grilling accoutrements: sauces and sides. Opt for olive oil or balsamic vinegar to baste your food, rather than a sugar-laden barbecue sauce.

“If you’re looking to eat healthier, then you also need to look beyond the standard sides of grilling, like chips and mayonnaise-based potato salads. Replace them with fresh fruits and vegetable salads for a healthier intake,” Gordon says.

Healthier grilling includes examining the process around grilling.“It’s very easy for some people to over-snack and over-drink while they are grilling,” Gordon says. “People need to be aware of their habits while grilling, too, as some people use it as an excuse to overindulge.”

Finally, healthy grilling habits also include cleaning the grill afterwards. Use a ball of aluminum foil or nylon brush, instead of a wire grill brush, to keep stray wire brush strands out of food. “Then use a wadded up cloth or paper towel that has some oil on it to wipe it down afterwards,” Gordon says. “Cleaning is so important for food safety.”

Grilled Shrimp with Pineapple Salsa

Serves 4

Ingredients

Pineapple Salsa

8 oz. fresh pineapple, cut into slices or chunks

1 small jalapeño, seeds removed and cut in half

½ red bell pepper, seeds removed (about 3 oz. to 4 oz.)

1 tomatillo, cut in half

¼ of a red onion, about 4 oz.

1 tablespoon, plus 1 teaspoon minced cilantro

1 tablespoon fresh lime juice

1/4 teaspoon sea salt

Preheat grill to high heat. Grill pineapple for about 5 minutes each side, until caramelized. Remove, and let cool. Grill jalapeño, red bell pepper, tomatillo, and red onion each side for about 3 minutes, until charred lightly. Remove from heat, and let cool. Then, dice pineapple and vegetables, stir in cilantro, lime juice, and sea salt. Refrigerate until ready to serve. Makes about 3 cups of salsa.

Grilled Shrimp

2 pounds extra-large shrimp — about 30 shrimp, shells removed and deveined

Extra virgin olive oil cooking spray

Preheat grill to high heat. Skewer shrimp, spray on each side, and grill for about 1 to 2 minutes per side. Shrimp are done when they are pink in color and no longer translucent. Makes 6 servings.

A serving is five shrimp and 1/2 cup of salsa: 155 calories, 1 g fat, 0 g sat fat, 0 g trans fat, 243 mg cholesterol, 278 mg sodium, 6 g carbohydrates, 4 g sugar, 1 g fiber, and 31 g protein.