Fire Up The Grill
The grid is a handy cooking tool that enables the summer chef in your home to prepare a wide range of health foods. Throughout the warmer months, consider using the grill to maximize the potential for a low-fat diet and healthy heart.
There are an abundance of fresh, seasonal produce available to your markets and groceries from local producers. Loaded with nutrients and low in calories, many fruits and vegetables taste wonderful grilled. Some of the best choices include peppers, eggplant, sweet corn, summer squash, tomatoes, courgettes, peaches, plums, nectarines, apples, pears and pineapples. Diets high in plant foods, irrespective of how they are prepared, are associated with reduced risk of several cancers.
Grilling fruits bring out its natural sweetness and softens the outer skin. Hard fruits like apples and pineapples are easier to prepare, but do not be afraid to try soft fruits such as peaches and nectarines. When cooking fruit:
- Choose fresh fruit business is a little less than perfectly ripe
- Slice the fruit in half (you can keep the peel) and soak in. water to maximize the amount of liquid inside so that it remains moist on the grill.
- If desired, you can add a little water to soak lemon juice to preserve the color of the fruit. Feel free to experiment with different spices, such as cinnamon or nutmeg. Adding sugar is not necessary!
- It is best to grill on medium heat fruit very own cooking grid, although a higher temperature that works best for certain fruits such cantaloupe.
Like fruits, most vegetables cook better and are less likely to stick if marinated first or brush lightly with cooking oil. It can help to put fruit or vegetables on skewers. Given the sensitive nature of the products, cooking time can vary, but usually takes a few minutes.
Keep the safety and health in mind when cooking. According to the American Institute for Cancer Research, vegetables and fruit grilling poses no cancer risk, but youshould take precautions grilling any type of meat to reduce cancer-causing chemicals.
- Select smaller, leaner cuts, such as that used for kebabs, and limiting portion sizes. Choose fish as an alternative to burgers. Salmon, trout and herring are rich in omega-3 heart-healthy fatty acids and resist well on the grill.
- Some research suggests that marinating meat even briefly reduce the formation of carcinogenic chemicals. To make your own marinade, choose an acid based liquid (such as vinegar, lemon juice and tomatoes), a bit of healthy fat (like olive oil) and seasonings. Stir in freshly cut oregano, parsley, thyme and rosemary in place of salt to keep the sodium low count. chopped onion and garlic will also add flavor.
- Grill your food on the embers, not high flames. If you have a gas grill, keep it on a medium instead of the top. When the fat and juices from dripping down on an open flame, it can cause a flare filing unhealthy carcinogens on your meat. Use a meat thermometer and do not let your beef, pork, lamb or go above 0 ° F; chicken breasts and hot dogs should stay around 165 ° -170 ° F. Finally, turn the meat frequently, which also reduces the amount of carcinogens that arise.
This barbecue season make plant foods the focus of your meals. Fill at least 2/3 of your plate with toasted products and other foods such as salads, beans and grains. Enjoy the food, family, fun and stay well hydrated
Sources:. American Heart Association, the American Institute for Cancer Research, Center for Disease Control and Prevention, Strategies LifeWork EAP, and Washington Adventist Hospital and Shady Grove
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