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Nutrition Articles  ›  Seasonal & Holiday Tips

The Thrill of the Grill

A Healthy Way to Celebrate Summer

-- By Becky Hand, Licensed & Registered Dietitian
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Warm days are filled with family picnics, neighborhood cookouts, community parades—and lots of summer food favorites.

Grilling can enhance the flavor of meats, poultry, fish and even garden-fresh fruits and vegetables. To liven up your grilling experience, add a fast and easy liquid marinade, spicy rub, or tangy glaze.

Marinades consist of liquid ingredients (a mix of fruit or vegetable juices, wine, water, or oil) combined with seasonings and herbs. When meat soaks in the liquid, it becomes saturated with flavor. Beef should marinate for 6 hours or overnight; pork, fish, and chicken, which are more tender, only need to steep for 15 minutes to 2 hours.

Get the most out of your marinade: Add acidic ingredients to the mixture to help tenderize the meat, and always marinate in the refrigerator. It’s safe (and tasty) to brush on marinade during the grilling process, but never reuse the marinade or use it as a dipping sauce after cooking (because of bacterial contamination). 

Island Marinade Recipe

In a self-sealing bag, combine together 1/2 cup orange juice, 4 tablespoons lime juice, 3 cloves crushed garlic, 2 teaspoons dried thyme, and 1 tablespoon honey. Add pork chops or chicken breasts. Seal and refrigerate overnight.

A Dry Rub is a mix of spices that is rubbed onto meat just before grilling.

Try this Southwestern Rub on chicken or pork.

Mix together 5 teaspoons chili powder, 1-1/2 teaspoons oregano, 1/4 teaspoon ground cumin, and 1/4 teaspoon garlic. Rub onto 2 pounds of meat and grill.

 

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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • My husband is the griller in the family...I discover recipes and do the prep .. we've decided to try a new grilling recipe each month...we tried 1 new one each year in the past...Beer can chicken-delicious
    ly moist.....grilled pizza yum (put the cheese over the sauce not over the toppings!) jalapeno stuffed with cream cheese (wear protective gloves when you're seeding the peppers). - 1/26/2014 5:25:15 PM
  • Thanks for sharing. - 7/15/2013 7:12:47 AM
  • I don't grill. My hubby does it. He the grill guy in my house. So he prepare all the food. - 7/11/2013 7:35:21 PM
  • KANA6O
    I do a mix of grilled veggies (onions, mushrooms, zucchini, grape\cherry tomatoes, asparagus, sliced baby carrots, red\green peppers....) ut it all up tossed with a little olive oil so they don't stick.
    I cook them on a grill topper so they don't fall through.
    Once done, they go into a large bowl and I drizzle a store brand salad dressing mix, made with extra virgin olive oil and balsamic vinegar, over top and toss. serve and eat.... - 7/8/2013 6:30:48 PM
  • I haven't tried to grill fruits, but it sounds delicious. I use a grill pan for veggies if I'm not making kabobs. Will definitely try some of the tips. - 7/8/2013 10:31:10 AM
  • I have fallen in love with grilled fruits! It is such a healthy way to get my sweet fix. - 7/1/2012 4:17:39 PM
  • SHANNAROSE87
    I'm making pork with the island marinade for dinner tonight. - 7/1/2012 1:06:04 PM
  • makes me hungry:) - 7/1/2012 7:52:31 AM
  • I am a more dry rub kind of girl
    the marinades are intriguing!!! - 6/5/2012 4:41:00 PM
  • JENNAAW
    The photo with this article makes my mouth water; although in reality my kabobs would have much, much less meat; not because I would not love to have more but it simply costs too much these days! I hope to have this at least once this summer... - 6/5/2012 8:31:17 AM
  • I love marinated baked/grilled foods. This is a good time to incorporate into my diet. - 6/5/2012 7:34:48 AM
  • I love grilling and I love cabbage - naturally reading that both could be combined is super- interesting for me. Does anyone know how it works? Without burning the leaves? Please send me a message if you know how to do it... - 4/8/2010 6:23:53 PM
  • I love, love, love grilling. I just bought "The vegetarain grill" and recommend it for veggies and non-vegetarians alike. :) - 4/8/2010 2:57:09 PM
  • My favorite thing to grill is asparagus, with a little fresh lemon juice. Yum. - 4/8/2010 10:41:08 AM
  • I love marinating my meat and sometimes veggies. But I never know how to calculate how many calories. Can anybody help with that? Great article though. - 6/30/2009 1:30:34 PM