It is also worth avoiding charred, blackened food and dripping fat, burning, and smoking, as this produces carcinogenic compounds. Here are a few tips from our dietitian.
What should we put on the grill?
We traditionally prefer to grill fattier cuts of meat, such as pork belly, because they tend to dry out less, resulting in a more flavorful end product. For the sake of our health, let's dare to move away from this and boldly choose lean meats, such as chicken and fish. They dry out less if we marinate them, cook them carefully at medium heat, and use a grill tray. Additionally, side dishes and sauces can also help keep the food juicy.
At the end of summer, we have an abundance of vegetables for grilling, such as zucchini, eggplant, mushrooms, and onions, but the only limit to variety is our imagination. We can prepare them on a grill, tray, or in a wok-like pan, but we can also skewer them together with meat. Try new seasonings, use fresh herbs, or exotic blends. Spices not only add flavor, but also valuable nutrients (e.g., anti-inflammatory and antioxidant properties).
The sugar content of the fruit caramelizes, giving us new flavors when we prepare dessert on the grill. You can choose local fruits, such as peaches, plums, and apples (even with cinnamon), or more exotic ones, like pineapple and banana. It's not forbidden to add a small scoop of vanilla ice cream either.
What side dishes should we choose?
In addition to potatoes baked in aluminum foil or white bread, there are many other options to add variety to your grilled dishes. Serve pasta or grain salads. Various shapes of durum pasta (e.g., penne or fusilli), bulgur, couscous (which doesn't even require cooking for long), quinoa, and millet can also form the basis of a side dish. Mix them with fresh or grilled vegetables, tomatoes, peppers, onions, olives, mushrooms, corn, or even celery, spinach, arugula, and basil. You can also add tomato sauce, yogurt, lemon juice, or oil.
Popular classics such as Greek salad or tzatziki are also excellent choices for salads. Experiment with spices, and this is where cold-pressed oils come in: feel free to choose from different flavors (e.g., walnut) and colors (e.g., pumpkin seed oil gives food a beautiful green color). Sautéed Swiss chard or spinach with garlic in a bit of oil, or a coleslaw salad, also enriches our bodies with numerous vitamins. Simple pickled cucumbers or any fermented vegetables have an even more beneficial effect on our intestinal flora.
Let's not forget about safety either
In the summer heat, remember that food can spoil quickly. Pay special attention to hygiene when handling raw meat and marinades. Do not burn the meat, but cook it thoroughly. Do not leave cooked food in the sun; cover it to protect it from insects. Do not forget to refrigerate perishable marinades (e.g., yogurt) and sauces (e.g., mayonnaise) immediately after preparation. Regardless of the type of barbecue you choose, protect yourself and your children from hot surfaces and heat.
In larger groups, food allergies and intolerances may occur, so be careful of cross-contamination. Place the allergy-free food on the grill first, then prepare the side dishes separately. Pay attention to serving and handling the food.
Finally, in hot weather, make sure that the cook standing next to the grill is properly hydrated. You can prepare lemonade, flavored water, or diluted syrup for this purpose. Be careful with alcoholic beverages, as they increase water loss.
If you have any questions, feel free to contact us by phone or email:
+36 1 392 0505, info@rmc.hu
