Healthy Summer Grilling

Summertime cookouts are all about fun, relaxation, and taking advantage of the bountiful supply of seasonal, antioxidant-rich produce and light lean fare that nourishes and hydrates our bodies during those hot summer months.  Try incorporating these tips into your cookouts to set a healthful tone:

1. Choose lean meats:  When it comes to red meat, the leanest cuts include the words loin, chuck or round.   For chicken, choose white, boneless breasts.  For pork or lamb, choose tenderloin, the loin chop or the leg.  For fish, most varieties are very lean, with salmon, mackerel, herring and sardines being particularly high in heart-healthy omega-3 fats.
   
2. Makeover marinades: Ditch packaged marinades and use fresh juice from citrus fruits like oranges, grapefruit and lemons, along with fresh herbs like cilantro, parsley, basil or mint for a fresh antioxidant-rich marinade. And for a light, refreshing topping for meat, poultry or fish, mix a fresh fruit salsa with mangoes, strawberries, parsley and onions. 
3. Focus on fresh for sides, dessert and snacks:  With an endless supply of delicious vegetables at their peak like summer squash, zucchini, and eggplant, and succulent and hydrating fruits like peaches, mangoes, melons and cherries, scrap the canned beans, boxed brownies, and bag of chips.  Think grilled Portobello mushrooms and corn on the cob and then grilled peaches with low fat frozen yogurt for dessert.  And for an easy and hydrating snack, freeze grapes, berries or bananas.
4. Explore a variety of summer salads: Get creative and incorporate seasonal produce into summer salads like a refreshing watermelon salad with cilantro, mint and olive oil, or a melon and mozzarella salad. Add some nuts and light vinaigrette, and you have a salad bursting with antioxidants and nutrients. 
5. Involve your little helpers: Make cookouts fun and hands-on for the kids.  Give them summer-inspired shape cutters to cut out "star fish” or "surf board” melon shaped pieces.  Challenge them to stack a rainbow of fruits onto skewers, and use it as an opportunity to teach them the value of the colors of health. ~Freshfield Farms