This Weekend:Healthy BBQ Basics
This Weekend:Healthy BBQ Basics
By Alana Gold, Registered Dietitian
Do you wait with anticipation each summer for the good ol summer BBQ? Of course you do! Summer grilling is a time when friends and family gather for a tasty meal while enjoying the outdoors. But, BBQs dont have to be all about high-fat and high-calorie foods such as burgers and sausages. This summer, Truestar prepares you for BBQ season by sharing some low-calorie menu alternatives and food safety tips.
Healthy BBQ Fare
Traditional BBQ staples include burgers, hot dogs, creamy coleslaws, potato salads and high-fat desserts. Although these foods may taste good, we all know that they are not good for us! Consider these nutrition facts:
1 regular hamburger patty 275 calories, 10 grams of fat
1 hot dog 242 calories, 15 grams of fat
½ cup potato salad 178 calories, 11 grams of fat
This year, why not try some healthier alternatives to your favorite BBQ foods such as:
Veggie burgers, veggie hot dogs and more There are many new products made from soy which taste great on the BBQ and also save us tons of calories compared to the fat-laden meats! Try vegetarian BBQ options such as veggie burgers, soy hot dogs, homemade ground soy burgers and barbequed tofu which are way lower in saturated fats and cholesterol.
Look for lean or extra lean meats when buying burgers or steaks. Instead of fatty, processed meats such as bacon, hot dogs and sausages, look for leaner alternatives. For a good hot dog substitute, look for chicken, turkey or soy hot dogs which are usually lower in saturated fats and total fat than pork or beef. You could also look for lean beef hot dogs.
Have fish, skinless poultry or turkey more often than red meat. These foods have less of the bad saturated fats. Try versions of your favorite products in turkey or chicken such as burgers or hot dogs.
Colour your BBQ with veggies! Instead of high-fat side dishes such as creamy coleslaws, add some grilled vegetables to your summer BBQ fare. First, add spices and seasonings to your veggies such as garlic, onion, chives or pepper. Next, brush vegetables with a touch of olive oil, teriyaki sauce or your favorite marinade before putting them on the grill. Vegetables great for the grill include red, green or yellow peppers, asparagus, corn and zucchini.
Grill some healthy desserts using fruit! Instead of high-fat and high-calorie pies and ice creams, why not grill some slices of fruits such as pineapple, peaches and nectarines for a low-fat treat. You can also wrap bananas (in their skins) in tinfoil and place on the grill for about 10 minutes for a sweet banana treat!
BBQ Food Safety
BBQ food safety is very important, as the warm weather creates a perfect environment for bacteria to grow and cause food-borne illness. Statistics on food-borne illness outbreaks for 1997- 1999 show that there were 11 percent more outbreaks during the summer than during the winter. Here are some important tips to keep food safe and fresh:
Always wash your hands with soap and water before handling food.
Keep foods and food preparation equipment separate to prevent cross-contamination. When handling and preparing meat for the barbecue, you should keep raw meats, poultry and fish from coming into contact with each other and with other foods. Use separate cutting boards when preparing your foods and continuously wash your hands and preparation surfaces. To sanitize your cutting boards, wash them down using a solution of hot soapy water with 5% chlorine bleach and allow the boards to air dry. Also, use separate sets of plates and utensils for handling the raw meats and use a different set once the meat is cooked and ready to be served.
Rinse fresh fish, meats and poultry in cool water to remove any bacteria that may have collected in their packaging.
To prevent food poisoning when barbequing, make sure meat is well cooked. Be sure to cook chicken, burgers, hot dogs and kabobs until theyre hot all the way through, until the meat is no longer pink and until the juices run clear. However, do not cook them until they are charred and black. If they are charred or black, throw them away as these meats could contain cancer-causing substances.
Throw food out if it has been sitting out for more than one or two hours. Perishable food is susceptible to bacteria growth.
Keep hot food hot and cold food cold until it is time for the food to be served.
