Healthy Grilling – Fit and Healthy in Summer

Choosing the right ingredients for healthy grilling

In summer, there is hardly anything better than grilling with friends and family. A barbecue is huge fun not only in the garden, but also on the balcony. However, those watching their health and waistline regularly face a dilemma when a barbecue invitation arrives. Yet with well-chosen ingredients and the right equipment, everyone, including vegetarians and vegans, can enjoy this summer pleasure.

The right grill

Fire and smoke are indispensable for most people when it comes to a proper barbecue, which is why charcoal grills are still very popular. However, when fat drips from meat into the embers, carcinogenic substances known as polycyclic aromatic hydrocarbons can form. A charcoal grill in vertical format is better, as fat is caught in a side tray. With a normal charcoal grill, a stainless steel tray can be placed under the food being grilled to catch liquid, as particles can easily detach from popular aluminum trays. It gets significantly healthier with a gas grill, because a gas grill produces no smoke at all. In the high-end grill segment, the Kamado ceramic grill draws attention. It works like a Dutch oven or Indian tandoori. Meat does not dry out thanks to the heat retention capacity of the Kamado ceramic grill. The Kamado ceramic grill remains closed during grilling and produces little to no smoke. It is economical too: three kilograms of charcoal are enough for round-the-clock operation.

Choosing barbecue meat cleverly

When ten grilled sausages are offered at a discount store for just under 1.50 euros, the quality cannot be very good. Therefore, it is best to buy meat for grilling from the butcher. As an alternative to fatty pork neck steak, leaner types of meat such as chicken or turkey should be chosen instead. Red grilling meat is generally fattier than white meat and produces more juices during cooking. However, burgers made from pure ground beef or veal cutlets are not a problem. It becomes dangerous when cured sausages are used for grilling, because the nitrite curing salt forms dangerous nitrosamines during preparation. Therefore, cured pork chops and meatloaf should not be put on the grill either. Thin meat cooks through faster and is thus exposed to smoke for a shorter time.

Seafood looks great on the grill

Fish and seafood are not only healthy and low in fat, but they also turn out exceptionally well on the grill and succeed effortlessly even for beginners. Fish fillets and salmon can be wrapped in foil with oil, herbs, and lemon, and placed on the grill as foil packets. If you want to prepare a whole fish, such as salmon or trout, you can place it in special grilling baskets. Delicious skewers can easily be made with scampi and prawns.

Grilling pleasure for vegetarians and vegans

Vegetarian grilling has now become a full-fledged delight. From burgers and sausages to steaks, there are authentic substitutes that are free of cholesterol and saturated fatty acids. Tofu is also excellent for the grate, especially when marinated beforehand with fresh herbs. Feta, onions, tomatoes, herbs, and olive oil can be used to prepare grilled packets. Special grilling cheeses such as Halloumi also perform great on the grate. It does not melt when heated and impresses even die-hard meat fans with its flavor. However, anyone watching their waistline shouldn't consume too much Halloumi, as it is a full-fat cheese.

Colorful vegetables create a great mood on the grill

Whether grilling vegetarian or not, grilled vegetables definitely belong on the grate. Bell peppers, mushrooms, and zucchini are true classics on the grill. However, corn, asparagus, eggplant, and potatoes also look great on the grill. Eggplants should definitely be sliced. They are especially delicious when pre-marinated in garlic. Grilled vegetables can be threaded onto colorful skewers, brushed with oil, and placed directly on the grill, or drizzled with white wine and herbs and wrapped in foil. It becomes low-fat when the vegetables go onto the grate unseasoned and unoiled, although they can burn quickly that way.

Marinades add sophistication

Marinade completes the grilling experience, but if you value your health, you should take a few tips to heart. It is best to avoid store-bought marinades, as they often contain ingredients that release harmful substances when grilled. However, gently brushing the meat with marinade while it is on the grill produces equally delicious results. Olive oil is ideal, whereas sunflower oil should be avoided. Dry rubs are a healthy alternative. At least half an hour before the meat goes on the grate, it should be rubbed with herbs. Rosemary, thyme, garlic, oregano, parsley, and pepper are particularly suitable, but feel free to experiment with Middle Eastern or Asian spices as you like. The tradition of pouring beer over food on the grill is anything but healthy. The stirred-up charcoal ash settles on the meat, and beer is no longer effective for flavoring because the pores are already sealed.

Finding the right heat spot on the grill

Food should only be placed on the grill once the smoke has cleared. If using charcoal, it should already be covered with a layer of white ash. Due to the risk of salmonella, pork and poultry must always be cooked thoroughly. If you are unsure: meat is done when the juices running out are no longer pink, but clear.

Secret stars of the barbecue: Salads and side dishes

Commercial sauces and dips are packed with preservatives, artificial flavors, and are usually calorie bombs. When mixing your dips and sauces at home, replace heavy ingredients like mayonnaise, crème fraîche, and heavy cream with quark, yogurt, and sour cream. Chickpea hummus or eggplant dip Baba Ganoush add a Middle Eastern touch to your barbecue and make great dips. International cuisine also offers plenty of healthy options for grilling enjoyment. Light choices include South American avocado-based guacamole or Turkish cucumber yogurt Cacik. Salad is a must at any barbecue, but for the sake of your waistline, heavy creamy dressings should be avoided. Potato and pasta salads also turn out better without mayonnaise. A layered salad is always a hit on the buffet. Healthy side dishes include grilled potatoes or vegetable skewers. A variety of breads and rolls round out the side dish buffet. If you like, you can also bake crispy campfire stick bread, which children especially love.