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4th of July Where the Grilling is Easy

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Having a 4th of July barbeque and firing up the grill? Turns out grilling is a pretty lowfat way of cooking and helps make the healthy stuff even tastier. Here are a few tips from me and the American Dietetic Association to help boost flavor without a lot of added fat and sodium.


  1. Marinate marinate marinate. For easy cleanup throw your meat, poultry or fish in a zip top bag with a reduced fat Italian dressing. Chicken really comes out yummy!
    According to The Association for Dressings and Sauces (a trade company) use 1/2 cup of marinade per pound of food.

  2. Grilled veggies can be delicious with a little olive oil, herbs and a dash of sea salt. Wrap them in tinfoil to keep them moist and lock in flavors. If you prefer a crunchier texture marinate and make veggie kabobs. Takes about 10-15 minutes depending on how crunchy or soft you want them.

  3. Here's a thought, if you are doing kabobs (meat, veggies or otherwise) add fruit like peaches, pineapple, even bananas.

  4. If you're going to baste on the grill know your sauce - oil based sauces are best earlier in grilling while the sweeter sauces (i.e. with fruit or honey flavors) you're gonna want to wait to use towads the end to minimize charring.

  5. Have you tried smoking? Brushing on a little liquid smoke is safe and adds some of that authentic outdoor grilling flavor.

  6. Try seasoning your coals. For some more oomph, towards the end of cooking throw unpeeled whole garlic cloves, apple or citrus peels or even fresh herbs on the coals.

Have a fruit and veggie filled 4th of July!


(photo courtesy of Velo Steve)

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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.

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