|
 By: Jeff Behar
With summer kicking into full gear, now is a good time to think about healthy grilling. Grilling is a great way to cook foods in a low-fat manner. There are all kinds of tasty foods to grill up, plus those sides, desserts and drinks that round out the meal! Fear not, want not. You need not fear that by BBQing you will have to battle the bulge. There are many healthy delicious foods and healthy ways to BBQ that can not only help you keep your summer shape, but help you get into even better shape! There are many ways you can turn your grilling not only into a flavorful and fun way to cook, but also into a healthy way to eat. By choosing foods that are low in fat, high in nutrients and full of flavor you can get great meals that are also healthy.
Whether you are grilling indoors or grilling outdoors it is still important to follow food safety guidelines to prevent harmful bacteria from multiplying and causing food borne illness. Use these simple guidelines for grilling food safely.
Related Meat Articles:
Most people don't realize that the temperature can skyrocket after just a few minutes. On a warm, sunny day windows collect light, trapping heat inside the vehicle, and pushing the temperature inside to dangerous levels. On an 85-degree Fahrenheit day, for example, the temperature inside a car with the windows opened slightly can still reach 102 degrees within ten minutes. After 30 minutes, the temperature will reach 120 degrees. On hot and humid days, the temperature in a car parked in direct sunlight can rise more than 30 degrees per minute, and quickly become lethal. A recent study by the Stanford University School of Medicine showed that temperatures inside cars can rise dramatically even on mild days. With outside temperatures as low as 72 degrees, researchers found that a car's interior temperature can heat up by an average of 40 degrees within an hour, with 80% of that increase in the first 30 minutes. A cracked window provides little relief from this oven effect. The Stanford researchers found that a cracked window had an insignificant effect on both the rate of heating and the final temperature after an hour. These situations cannot only spoil your food, but even worse, it can cause the food to become a breeding ground for bacteria, and if the food does not spoil, you can be infected without warning.
  Click To Enlarge. If You Leave Your Food Sitting Out Too Long, You Could Be Infected Without Warning.
Refrigerate:
Defrost Safely:
Keep Cold Food Cold:
Marinate:
Food Storage:
Food Preparation:
Food Handling:
 Click To Enlarge. Always Be Safe When Dealing With Raw Meat.
Precooking food partially in the microwave, oven, or stove is a good way of reducing grilling time. Just make sure that the food goes immediately on the preheated grill to complete cooking. NEVER partially grill meat or poultry and finish cooking later.
Use herbs and spices to add lots of flavor without adding loads of sodium. Examples include:
If you are going to use some type of seasoning rub then buy chicken with the skin still on it. You can rub the seasoning under the skin and it will stay there. Otherwise, much of the seasoning may fall off when you are BBQing it. You can remove the skin after BBQing and still have a healthy, yet flavorful meal. Use dry rubs, mixtures of herbs and spices that usually contain just a hint of sugar, to instantly season beef, pork, poultry or fish without tacking on unwanted fat. Store-bought rubs may be high in sodium, so mix your own to ensure that it's less salty. Sprinkle the desired combination onto the meat, then use your fingers to gently work the seasonings into the meat surface. Or place the meat in a plastic bag, throw in the rub ingredients and shake to cover.
Remove the skin from chicken and turkey. This will lower fat content and total calories content. Trim visible fat from meat. Trimming visible fat lowers that fat content and total calories while also reducing the risk that carcinogenic compounds will form during high heat grilling.
Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced HCA formation dramatically.
A study from the Lawrence Livermore National Laboratory showed that marinating chicken before grilling it for just 40 minutes with brown sugar, olive oil, cider vinegar, garlic, lemon juice, mustard and salt cut HCA (heterocyclic amines production by 92 percent. Using marinades with acid ingredients will also help break down the tough fibers in lean meats and make them more tender too! Marinades are the key to creating healthy grilled meats that everyone will enjoy. Whether you create you own special blend, purchase a store-bought bottle or just add BBQ sauce for flavoring, adding a marinate will seal in the flavor and give the meat a tangy new flavor. Marinades, whether store bought or made fresh can add flavor without many calories or fat. For best results, marinate chicken, beef and fish in the refrigerator for up to 4 hours. Here are a few marinade recipes to help you reduce HCAs in your grilled meats:
Mix all. Pour over meat, fish or poultry. Marinate at least ten minutes. 1-cup
 Click To Enlarge. Add One Clove Of Garlic For This Marinade.
Add rosemary, garlic, honey and soy sauce to hot tea. Cool slightly. Pour over steaks, ribs, burgers, chicken or fish. Marinate at least ten minutes. 1/2 cup.
Mix all. Pour over meat, fish or poultry and marinate at least ten minutes. 1/2 cup.
There has been a lot of talk about grilling and cancer. While the risk is real and you really need to keep this in mind, there are some simple things you can do to greatly reduce the cancer risk. The two primary substances, for those of you interested are: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). In the simplest explanation - these chemicals are formed by putting food, primarily meats in contact with intense heat and flame. They are known cancer causing agents so you need to reduce their formation as much as you can. Now grilling isn't the only cooking method that causes these agents and there isn't a reason for you to give up on your grill. There are studies that show that grilling can present a health risk because carcinogenic compounds can form when meat is cooked at high temperatures over direct heat sources (Grilling vegetables or other foods does not present this danger). These compounds can form when fat is charred.
 Click To Enlarge. Grilling Can Present A Health Risk Because Carcinogenic Compounds Can Form When Meat Is Cooked At High Temperatures Over Direct Heat Sources. Cooking over high flames turns chemicals found naturally in muscle meats and fish into cancer-causing substances known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Both have been linked to an increased risk of several cancers, including colorectal, breast and prostate cancer. High-temperature cooking - over 300 degrees Fahrenheit - and the length of time a food is heated trigger their formation. PAHs get into food when dripping meat juices cause the grilling surface or coals to flare up, engulfing the meat or fish in fragrant, but toxic, vapors. Researchers believe both HCAs and PAHs can tweak a person's DNA and lead to the growth of abnormal cells, which then have the potential to turn into cancer cells. It's also been suggested that some HCAs may have an estrogen-like effect on the body. Estrogen has been linked to breast cancer and stroke in older women. In addition, there may be a genetic component that makes some people more susceptible to the effects of these chemicals. Enzymes in the body activate both HCAs and PAHs. Some people may make more of these enzymes than others and so may be more prone to their carcinogenic effects. This is especially true if those people consume fewer protective fruits and vegetables such as tomatoes, blueberries, broccoli and others. Related Fruits And Vegetables Articles: Based on present research findings, eating moderate amounts of grilled meats like fish, meat, and poultry cooked - without charring - to be a safe temperature does not pose a problem. HCAs and PAHs are formed mostly from fat. Either by fat being heated to extreme temperatures or by the smoke created by fat burning. For the most part this applies to meat fats and not just the grease and fat from what you are cooking but the build up from the bottom of your grill. You can also reduce the risk by:
If you follow these rules not only will you greatly reduce the risk of these cancer agents but you will reduce the fat in meats that you grill.
 Click To Enlarge. Follow These Rules To Greatly Reduce The Risk Of Cancer Agents.
After cooking meat and poultry on the grill, keep it hot until served - at 140 ºF or warmer. Keep cooked meats hot by setting them to the side of the grill rack, not directly over the coals where they could overcook. At home, the cooked meat can be kept hot in a warm oven (approximately 200ºF), in a chafing dish or slow cooker, or on a warming tray.
When taking food off the grill, use a clean platter. Don't put cooked food on the same platter that held raw meat or poultry. Any harmful bacteria present in the raw meat juices could contaminate safely cooked food. In hot weather (above 90ºF), food should never sit out for more than 1 hour.
When reheating fully cooked meats like hot dogs, grill to 165ºF or until steaming hot.
If you are invited to a BBQ and you are bringing dishes/entrees to serve it is also important to follow basic food safety rules.
Related Water Articles:
There's nothing like celebrating hot summer days by breaking out the grill for a picnic. The good news is grills aren't just for burgers and dogs. You can grill healthy delicious foods that will help you lose weight. Keep your barbecue healthy and zesty by making easy substitutions, tweaking your grilling technique and combining fresh ingredients in surprising ways.
Forget about the hot dogs and brats and choose:
The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids. Related Fish Recipes:
Choose turkey tenderloin or chicken breast - instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating. Try grilling up chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor. Choosing 4 ounce extra lean turkey burger over traditional ground beef will save you over 150 calories and 20 grams of fat. A 4-ounce turkey burger has 122 calories and 1.5 grams fat while 4 ounces of ground beef (80% lean) has 288 calories and 23 grams of fat.
Choose "loin" and "round" cuts of red meat and pork. A 4-ounce serving of a higher fat steak (Porterhouse), broiled with 1/8-inch trim of fat, and contains 337 calories, 25 grams of fat and 10 grams of saturated fat. A leaner steak (top sirloin), trimmed of visible fat and broiled, contains 240 calories, 11 grams of fat, and 4 grams of saturated fat per 4-ounce serving. A 4-ounce serving of higher-fat pork cut (pork chop whole loin), broiled, and contains 274 calories, 16 grams fat and 6 grams saturated fat. Leaner pork cut (tenderloin), roasted, and contains 162 calories, 4 grams of fat and 1.4 grams saturated fat per 4-ounce serving. And buy "choice" or "select" grades of beef instead of "prime." Choose extra lean cuts. While these have the least amount of fat, don't forget to trim the fat when you get home.
There are plenty of light alternatives to potato and tortilla chips. Experiment until you find a brand you like.
 Click To Enlarge. There Are Plenty Of Light Alternatives To Potato And Tortilla Chips. A fresh-style salsa is better for you than a mayo-based dip, of course. But if you go the creamy dip route, substitute fat-free sour cream for the real thing, and use a mixture of fat-free sour cream and light mayonnaise in place of real mayonnaise. It works every time! Keep creamy dips cool by placing the dip bowl in a slightly bigger bowl that is 2/3 filled with crushed ice. Also consider super-healthy appetizers like fresh fruit and vegetable platters. Fresh fruit is plentiful this time of year, so enjoy strawberries, grapes, or cut-up melon. Vegetable platters are easy to pull together using baby carrots, sugar snap peas, broccoli and cauliflower florets, zucchini sticks, and cherry tomatoes. Experience has taught me that people really do eat them. Put fruits and vegetables out there on the table, make them look good, and they will disappear.
 Click To Enlarge. Make Them Look Good, And They Will Disappear.
Macaroni salad, potato salad, coleslaw, green salad... name your salad, and it probably involves a jar of mayonnaise. If you want to enjoy these great picnic sides without all the added fat, it is still possible. For reduced fat versions if the recipe calls for a cup of mayo, blend 1/2 cup of light mayonnaise with 1/2 cup of fat-free sour cream instead, and you've just cut the fat by 75%. For no fat versions you can use the fat free mayo by Kraft. If the recipe calls for a bottled salad dressing, find one that is lighter (with around 6 grams of fat per 2 tablespoon serving) and tastes good, and you'll be doing everyone a big favor. If your recipe calls for pasta, switch to a whole-wheat blend or 100% whole-wheat pasta. To boost nutrients in your green salad, use a darker green lettuce (like romaine). And add plenty of colorful vegetables like cherry tomatoes, broccoli florets, chopped carrots, etc.
Picnic potato salads are big fat traps, but picnics and cookouts just wouldn't be the same without potato salad. There are ways to make low fat versions. and creamy. Substitute low fat or fat free mayonnaise, yogurt or sour cream for the full fat versions. Low-fat buttermilk is another great option, too. If you add eggs to your potato salads, lose the yolks. Here is a delicious low fat recipe with just 0.5 grams of saturated fat per serving!
Prep Time: 10 minutes Ingredients: Preparation: Serves 6 Per Serving:
If you make coleslaw dressing, use low-fat or fat-free mayonnaise as the base. For rice, bean, corn or tomato salads, reverse the oil to vinegar ratio. It's usually three parts oil to one part vinegar. If the dressing is too tart, it's fine to dilute it a little with a tablespoon of water or broth.
Prep Time: 2 hours, 20 minutes Ingredients: Preparation:
Serves 6 Per Serving:
According to a study conducted by the UCLA School of Public Health and Louisiana State University Health Sciences Center, less than 50% of the U.S. population meets the daily recommendation for vegetables necessary for healthy living. Americans do not get enough of the water-soluble vitamins of which salads are a rich source. The raw vegetables in salads also offer the added benefits of fiber for better digestion and antioxidants for boosting immunity. According to the study, those who eat salads and raw vegetables with salad dressing have considerably higher levels of vitamins C, E, B6, and folic acid -- key nutrients in promoting a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.
When it comes to salads, the only limitation is your imagination. Be creative: use a variety of different lettuce types and add your favorite foods. Whether they're vegetables, fruits, seeds, nuts, whole grains, whole wheat croutons, soy products, meats or cheeses, most every food goes well with lettuce. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals. Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories. A salad of dark leafy greens offers a simple way to get more lutein. Romaine lettuce has about 26 percent more lutein than iceberg and spinach has a whopping 90 percent more! Romaine lettuce is an excellent source of vitamin A, folate, vitamin C, manganese and chromium. In addition, romaine lettuce is a very good source of dietary fiber, vitamin B1, vitamin B2 and the minerals potassium, molybdenum, iron, and phosphorous. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. Related Cholesterol Articles: The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels. Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Add some flavor and texture by adding beans.
One-third cup of cooked beans has 80 calories, no cholesterol, lots of complex carbohydrates, significant protein and little fat. Although the bean does not contain a complete protein, you should try to get some grains sometime during the day; you'll get the benefit of complete protein. Beans are also full of B vitamins, potassium, and fiber, which promote digestive health and relieve constipation. Eating beans may help prevent colon cancer and reduce blood cholesterol, a leading cause of heart disease, researchers say. With this being known, beans can also make a great healthy side dish too!!! To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs whites, lean beef, cooked shrimp, chicken breast, or strips of low fat cheese. Avoid dark meat, and fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Sprinkling a few nuts like almonds, cashews, sunflower seeds or walnuts can jazz up a salads while adding flavor and a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids. Fruit can also be a good choice to spice up a salad. Blueberries, raspberries, blackberries, apple slices and raisins not add a delicious burst of flavor and sweetness but they add vitamins and antioxidants and can also help you cut back on, or eliminate, high-calories salad dressings. Add dried fruit, too: cranberries, cherries, raisins and apricots are delicious additions. A half-cup of apple slices has only 30 calories, and a half cup of berries has only 40 calories. Toss green salads with a citrus-based vinaigrette. You really won't miss the fat so long as you compensate with flavor.
Caesar salads can be huge fat traps with their creamy dressings and deep-fried croutons. Not this one. Make your own tangy, low fat Caesar salad dressing, and use either fat-free croutons from the grocery store or bake your own croutons. Use rotisserie chicken for speed, or top your salad with slices of freshly grilled skinless chicken breasts. Prep Time: 30 minutes Ingredients: Dressing: Preparation:
Serves 4 Per Serving:
Preparation:
One of my favorite salads is Three Bean Salad. It's a low fat, high fiber and high protein salad, which you can serve at any summer gathering. It's delicious at room temperature, but you can serve it chilled, too. Ingredients: Preparation: Serves 6-8. Per Serving:
Ketchup has the same calories as mustard but may be loaded with hidden sugar. So if you are a ketchup fiend, consider shopping for ketchup in the health food section to find a brand with no added sugar. Some are sweetened with fruit juice instead of refined sugar.
A tablespoon of Dijon mustard has 18 calories with no added sugar or fat while mayonnaise has 57 calories (and 5 grams of fat).
Bring out the Flavor of your Entrée with a Side of Salsa. Salsa not only adds flavor to a dish but it also gives you a hefty dose of disease-fighting antioxidants. Don't just limit yourself to the jarred tomato stuff: salsa can be made from a variety of fruits and vegetables and is a refreshing accompaniment to grilled meats or fish. Fresh salsa goes well with a variety of dishes, be it chicken, or fish such as salmon or tuna. It also mixes well with other ingredients such as mangoes, peaches and chilies for a special unique flavor bursting salsa. Simply chop the ingredients and let them sit refrigerated while you grill. Then serve atop your dish
Marinating these chicken kabobs all-day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about a half an hour, so they're a great quick dinner. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken.
Click To Enlarge. Mushrooms And Other Vegetables On A Skewer Make For A Nutritious Side.
Per Serving: As a side to this dish you can add a salad or more grilled vegetables. This will add fiber to this meal helping you feel full. Note: Soak bamboo skewers in water for 10 minutes (so they don't burn on the grill).
Lean pork chops make a nice change from eating chicken, and the leanest cuts-from the loin-are leaner than chicken thighs, so don't feel guilty about eating pork chops from time to time. As with all meats, be sure to trim any excess fat before cooking. These barbecued pork chops are tangy and delicious.
Prep Time: 6 hours, Ingredients: Preparation: Serves 4. Per Serving:
The problem sometimes with lean and extra-lean ground meats is that they can yield a dry burger. This needn't be the case if you add moistening ingredients and don't overcook them. My skeptical husband was impressed at the moistness of these low-fat turkey burgers.
Prep Time: 10 minutes Ingredients: Preparation: Per Serving:
You can have your pork tenderloin marinating in the apricot-orange glaze the night before your barbecue. Instead of coating the outside of each tenderloin with a tablespoon of oil and then brushing it with the glaze as it grills, we're marinating it directly in the glaze. Glaze Directions Yield: 8 servings Per serving (with one-fourth of the glaze being eaten):
A lively citrus-chile marinade spices up the mild flavor of the grilled pork loin in this dish, while a quick and easy salsa of seared fresh pineapple, red peppers, and onions carries the sweet-and-spicy theme a delicious step further. The resulting delicious flavor bursting dish is low in fat and carbs and packed with protein and antioxidants. Ingredients:
 Click To Enlarge. A Quick And Easy Salsa Including Fresh Pineapple Carries The Sweet-And-Spicy theme A Delicious Step Further.
Preparation: Per Serving:
Salmon makes a great alternative to meat. Salmon is one of the best food sources of omega-3 fatty acids, which have been shown to lower heart disease risk. Place a whole fillet onto a sheet of foil large enough to make a parcel. Slice half a lemon and layer over the top of the salmon, squeeze the other half over the fish, season and wrap the foil to make a make a generous parcel and refrigerate overnight (to allow the flavors to fuse). Break ends off asparagus spears and divide spears into four portions. Drizzle with lemon juice and add fresh ground black pepper. Bring up sides of foil and fold the top over twice. Seal the ends. Cook on the barbecue for about 10 -15 minutes - depending on thickness of fillet. Be careful when opening the foil packs, as the steam will be very hot. This is delicious served with natural, low fat yoghurt, salad and crusty bread.
Prep Time: 5 minutes Ingredients: Serves 4 Per Serving: This chicken and apple salad can be used atop a bed of lettuce and crunchy salad vegetables, or stuffed into a pita pocket for a sandwich.
One of the best things about a barbecue is the variety of foods on offer - so don't limit this simply to what you cook on the grill. A bit of pre-planning will ensure a healthy choice of accompaniments (steer clear of supermarket coleslaw and potato salad - these are laced with fat). Here are some healthy, low fat substitutes.
The USDA guidelines recommend eating a variety of fruits and vegetables each day, selecting from all five vegetable subgroups: dark green vegetables, legumes (beans), starchy vegetables, orange vegetables, and other vegetables. They also suggest eating at least two and a half cups of vegetables daily for people eating 2,000 calories. It is easy to add veggies to your diet, even when BBQing, be it through grilled veggies, sides salads, fresh fruit, fruit salads, a low fat fruit parfait or through munching on a vegetable platter. Instead of potato chips, which can be high in saturated and trans fats, serve raw veggies like cucumber, carrot and celery sticks, cherry tomatoes and broccoli and cauliflower florets with a low-fat dip. Grilling vegetables is a fantastic way to bring out their flavor without adding extra calories or fat. Their natural flavors are concentrated giving them a richer taste than boiling or steaming would. Also an important point: grilling some vegetables can even slightly boost bioavailability. Tomatoes are a classic example. Flavonoids in cooked tomatoes are better absorbed than raw tomatoes. Note: cooking is not always good. It kills antioxidants in some foods. You can grill almost anything, but asparagus, bell peppers, yellow squash, tomatoes, corn, zucchini, yams and beets are an easy place to start. They're firm and won't fall apart on the grill. The trick to grilling veggies is cutting them into shapes and sizes that cook well on the grill.
 Click To Enlarge. You Can Grill Almost Anything, But Bell Peppers Are An Easy Place To Start.
When you cook them over direct medium heat, turning frequently, they'll usually be done in 8-10 minutes (sometimes less, depending on the vegetable). Look for grill marks and some light browning to develop. These vegetables work especially well on the grill.
Beets and yams are two of my grill favorites. "Their natural sugar caramelizes during cooking, so they become deliciously sweet. Both are also high in antioxidants. If you are stuck for time you can use canned beets (simmered) and canned yams because fresh ones take longer to cook. You can also precook them in the oven if you prefer fresh over canned. You can keep the preparation simple and still achieve a bold taste. To add some punch you can sprinkle them with herbs. Important to note, because vegetables (and fruit) contain no protein, they don't form HCAs when you grill them.
 Click To Enlarge. Sweet Corn Cooked On The BBQ Is Delicious.
Instead of opting for high fat, high calories heart clogging deserts opt for a healthy alternative like:
Make fruit kebabs-these are very popular with kids. Skewer chunks of banana, strawberries, mangoes and pineapple. Make a dipping sauce from chocolate syrup or low-fat vanilla yogurt. Grill some pineapple, peach or nectarine halves and add a little brown sugar and low fat whipped topping.
Grilling fruit is a best kept secret! When the coals have died down and the heat is low, is the best time to add raw fruit to the grill. Be sure not to use overly ripe fruit or it will stick and burn. Try grilling fruits like pineapple slices, nectarines, peaches or plums - the natural sugars caramelize with the heat and give them great flavor. Fruits are loaded with vitamins, minerals and fiber - and they're low in calories.
While the charcoal is dying down, pop some bananas (in their skins) wrapped in tin foil on the shelf and leave for about 10 minutes. When you unwrap them you'll have a delicious gooey banana dessert!
 Click To Enlarge. You'll Have A Delicious Gooey Banana Dessert!
Serve blueberries and strawberries with angel food cake and low fat or fat free whipped topping. Serve with frozen yogurt instead of ice cream.
A smoothie with luscious fresh fruit in season, fat-free vanilla or lemon yogurt and a touch of honey.
Make fruit slushies using your favorite combination of fruit, low-fat milk or yogurt, and ice.
Fruits can add fiber to your diet as well as important vitamins and other nutrients. Citrus and colorful fruits are rich with antioxidants. Vitamin C antioxidant fruits include cantaloupe, honeydew melons; citrus fruits and strawberries, among others. Carotenoids, which the body converts to Vitamin A, are found in the most deep/bright colored fruits including apricots.
 Click To Enlarge. Fruits Can Add Fiber To Your Diet.
For other quick and easy summer desserts, try these easy recipes:
You can make this cake a day ahead of time. It travels well because it rests safely in the baking dish and can be easily covered. If you can't find light canned coconut milk, use 3/4 cup fat-free half-and-half plus 3/4 teaspoon coconut extract. Cake Sauce Topping Directions: Yield: About 18 servings Per serving:
All you need is pack of fresh strawberries, a sprinkle of sugar and some aged balsamic vinegar. Vinegar? Trust me, you won't taste "vinegar," but you will enjoy delicious, sweet strawberries. Prep Time: 25 minutes Ingredients:
 Click To Enlarge. You Will Enjoy Delicious, Sweet Strawberries.
Preparation: Serves 4 Per Serving:
Summer parfaits are easy to make and look extremely attractive when layered in clear glasses or dessert bowls. Cook Time: 10 minutes Ingredients:
 Click To Enlarge. Summer Parfaits Are Easy To Make.
Preparation: Serves 4 Per Serving: References:
Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
|||||||||||||||||||||||||||||||||||||||||||
Grocery Shopping Tips:
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
