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Arkansas Living June 2011 : Page-11

Summer Grilling Tips „  Find grillable fruits and always marinate meat! G rilling offers a convenient and heart-healthy way to prepare food, if done right. This time of year offers an abundance of seasonal produce loaded with nutrients that taste wonderful grilled, such as bell peppers, eggplant, sweet corn, summer squash, tomatoes, zucchini, peaches, plums, nectarines, apples, pears, and pineapples. *ULOOLQJIUXLWVEULQJVRXWWKHLUQDWXUDOVZHHWQHVVDVZHOODVVRIWHQV RXWVLGHVNLQ+DUGHUIUXLWV&#0f;VXFKDVDSSOHVDQGSLQHDS ples, are easiest to prepare, but don’t be afraid to try softer fruits such as peaches and nectarines. When grilling fruit: z  Pick a fresh, fi rm fruit that’s just short of being perfectly ripe. z  Slice the fruit in half (you can keep the peel on) and soak it in water to maximize the amount of liquid inside so it stays moist on the grill. z  If desired, add a little lemon juice to the soaking water to preserve the fruit’s color. Feel free to also experiment with different spices, like cinnamon or nutmeg. Adding sugar is not necessary! z  Grill fruit over medium heat on a very clean cooking grate, although a higher temperature works best for some items such as cantaloupe. Like fruits, most vegetables cook better and are less likely to stick if marinated fi rst or brushed lightly with cooking oil. It may help to thread fruit or vegetables on skewers. Given the delicate nature of produce, grilling time may vary, but usually a few minutes will suffi ce. Of course, what summertime grilling experience would be complete without some type of meat? When grilling meat, take precautions, such as: z  FISH FRENZY: Select smaller, leaner cuts and limit your portion size. You might want to try fi sh as an alternative to hamburgers. Salmon, trout, and herring are high in heart healthy omega-3 fatty acids and hold up well on the grill. z  MARINATE MEAT: Some research suggests that even briefl y marinating meat reduces the formation of cancer-causing chemicals. To make your own marinade, choose an acid-based liquid (e.g., vinegar, citrus juice, and tomatoes), a little bit of healthy fat (like olive oil) and some seasonings. JUNE 2011 When your kids ask, “Is it done yet?” use a meat thermometer to make sure meat is fully cooked. Steaks are done at 145°F, burgers (veal, lamb, beef) at 160°F, chicken at 165°F, and fi sh at 145°F. Toss in freshly chopped oregano, parsley, thyme and rosemary in place of salt to keep the sodium count low. Chopped onion and garlic will also add fl avor. z  AVOID FLAMES: Grill your food on glowing embers, not high fl ames. If you have a gas grill, keep it on medium instead of high. When fats and juices drip down onto an open fl ame, it can cause a fl are-up which may deposit unhealthy carcinogens onto your meat. Use a meat thermometer. Don’t let your beef, pork, or lamb burgers cook above 160°F; chicken breasts and hotdogs should stay around 165°F, while steaks are done at 145°F. Finally, fl ip meat frequently. Sources: American Heart Association, American Institute for Cancer Research, Center for Disease Control, LifeWork Strategies (www. youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource. • 585$/$5.$16$6/,9,1* , 11 Source: U.S. Department of Agriculture

Summer Grilling Tips

Find grillable fruits and always marinate meat!<br /> <br /> Grilling offers a convenient and heart-healthy way to prepare food, if done right. This time of year offers an abundance of seasonal produce loaded with nutrients that taste wonderful grilled, such as bell peppers, eggplant, sweet corn, summer squash, tomatoes, zucchini, peaches, plums, nectarines, apples, pears, and pineapples, are easiest to prepare, but don’t be afraid to try softer fruits such as peaches and nectarines. When grilling fruit: <br /> <br /> . Pick a fresh, firm fruit that’s just short of being perfectly ripe.<br /> <br /> . Slice the fruit in half (you can keep the peel on) and soak it in water to maximize the amount of liquid inside so it stays moist on the grill.<br /> <br /> . If desired, add a little lemon juice to the soaking water to preserve the fruit’s color. Feel free to also experiment with different spices, like cinnamon or nutmeg. Adding sugar is not necessary!<br /> <br /> . Grill fruit over medium heat on a very clean cooking grate, although a higher temperature works best for some items such as cantaloupe.<br /> <br /> Like fruits, most vegetables cook better and are less likely to stick if marinated first or brushed lightly with cooking oil. It may help to thread fruit or vegetables on skewers. Given the delicate nature of produce, grilling time may vary, but usually a few minutes will suffice.<br /> <br /> Of course, what summertime grilling experience would be complete without some type of meat? When grilling meat, take precautions, such as:<br /> <br /> . FISH FRENZY: Select smaller, leaner cuts and limit your portion size. You might want to try fish as an alternative to hamburgers. Salmon, trout, and herring are high in heart healthy omega-3 fatty acids and hold up well on the grill.<br /> <br /> . MARINATE MEAT: Some research suggests that even briefly marinating meat reduces the formation of cancer causing chemicals. To make your own marinade, choose an acid-based liquid (e.g., vinegar, citrus juice, and tomatoes), a little bit of healthy fat (like olive oil) and some seasonings.<br /> <br /> Toss in freshly chopped oregano, parsley, thyme and rosemary in place of salt to keep the sodium count low.Chopped onion and garlic will also add flavor.<br /> <br /> . AVOID FLAMES: Grill your food on glowing embers, not high flames. If you have a gas grill, keep it on medium instead of high. When fats and juices drip down onto an open flame, it can cause a fl are-up which may deposit unhealthy carcinogens onto your meat. Use a meat thermometer. Don’t let your beef, pork, or lamb burgers cook above 160°F; chicken breasts and hotdogs should stay around 165°F, while steaks are done at 145°F. Finally, flip meat frequently.<br /> <br /> Sources: American Heart Association, American Institute for Cancer Research, Center for Disease Control, LifeWork Strategies (www.Youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only.For additional information, consult your physician. Please feel free to copy and distribute this health resource. •

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