Barbecues need not be dominated by greasy burgers

by Katelyn Feldhaus

Now that you have broken in your grills for Memorial Day, you can keep cooking great meals throughout the summer. Unfortunately, barbecues don’t always involve the most health-conscious meals. Your favorite rack of ribs may be what is racking up your calorie intake. There are many ways to keep your barbecue a tasty hit while still being healthy.

By choosing to grill a variety of foods that are full of flavor but low in fat and high in nutrients, you will have a memorable barbecue that will not pack on those extra pounds.
There are many ways to make your backyard barbecue healthy, says Matthew Walker-Bannon, owner of Flatiron Barbeque in Boulder.

“Use leaner proteins like skinless chicken or fish. Marinades and rubs mean you can cut down on fats and still get great flavor,” he says.

Fish and chicken are great low-fat options that can be cooked on the grill in many ways, and with countless inspired recipes, it can be fun to mix things up.

“At Flatirons Barbeque we barbecue dishes from all over the world, everything from Chinese Char Sui-style ribs to Jamaican Jerk Chicken, but our real specialty is Whole Hog Roasting,” says Walker-Bannon. “Our Whole Roasted Lamb is a healthier option. We have a friend who raises lambs for us in a local and totally organic setting, which also means we get great meat with a very small carbon footprint.”

Being eco-conscious while trying to grill wholesome, healthful foods is the key to better barbecues. Don’t be afraid to experiment or be inventive as you re-learn the art of outdoor cooking.

“Be creative about what you grill,” Walker-Bannon says. “Loads of veggies and fruits are really good grilled and make for a healthier meal. For example, grill whole sardines or mackerel with olive oil and lemon juice and serve with a salad of fresh herbs and grilled radicchio — perfect for a hot summer day.”

Kebabs are the perfect combination of foods, balancing out your meat and vegetable intake in a tasty way.
Creativity in any type of cooking is always what brings people back with plates licked clean, asking for more, but before you go looking around your local grocery store, be sure to do research on the quick and easy-grilling foods.

“As well as being aware of the fat in their diet, people should also be aware of the amount of processing in their food. It is much healthier to cook from scratch and try to avoid commercially processed foods, which are generally heavy in high-fructose corn syrup and chemical starches,” Walker-Bannon says.
There are plenty of simple barbecue recipes that are low in fat and do not use over-processed goods, so you can grill out with your mind and stomach at ease.

Here is a healthy garden recipe from Primal Grill with Steven Raichlen, award-winning author, journalist, cooking teacher and TV host.
More recipes can be found at www.primalgrill.org

INDIAN VEGETABLE CHEESE KEBABS
Method: Direct grilling
Advance preparation: None
Serves four

4 poblano chilies or green bell peppers
4 red ripe tomatoes
1 large or 2 medium red onions
2 pounds paneer cheese, queso blanco or mozzarella cheese
For the basting mixture:
8 tablespoons (1 stick) unsalted butter
3 tablespoons finely chopped fresh cilantro
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 teaspoons turmeric
Coarse salt (kosher or sea)
1/2-cup sesame seeds
Lemon wedges for serving
You’ll also need: wide (at least 3/8 inch) metal or bamboo skewers.

Cut the peppers into two-inch square pieces, discarding the core and seeds. Cut each tomato into four wedges. Cut the seeds and pulp out of each wedge (save them for stock). The remaining piece of tomato should be about one-quarter inch thick. Cut it in half widthwise. Cut the onions in half widthwise, and cut each half in quarters. Break the quarters into segments. Cut the cheese into one-inch cubes.
Assemble the kebabs. Skewer a piece of pepper through the flat side. Skewer a piece of tomato on top, followed by a piece of onion. Skewer on a piece of cheese. Repeat in this sequence until all the ingredients are used up.

Make the basting mixture:
Melt three tablespoons butter in a heavy saucepan. Add the cilantro, garlic, ginger and turmeric and cook over medium heat until fragrant but not brown, two to three minutes. Add the remaining butter and cook until melted, one minute. Add salt to taste.
Set up your grill for direct grilling and preheat to high. Brush and oil the grill grate.

Brush the kebabs on all sides with the basting mixture. Sprinkle on all sides with the sesame seeds.  Arrange the kebabs on the grill grate and grill until nicely browned on all sides, two to three minutes per side, turning as the cheese starts to melt and basting with the cilantro garlic butter. Serve at once with lemon wedges for squeezing.

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