Ahhh...Summertime! As the temperature heats up, the bathing suits come out and we all start being a little more conscious about what we eat.
But summer also brings out some of the worst food indulgences … who doesn’t love cold, creamy ice cream on a hot summer day? Or a juicy burger at a backyard barbeque?
Well, it turns out that one of the best weapons against unhealthy eating during the summertime is not even in your kitchen. It’s the grill in your backyard!
Whether indoors or outdoors (not all of us are lucky enough to have a backyard grill of our own just yet) the all-American tradition of grilling foods can be a healthy, low fat way to prepare your favorite foods during the summer months.
We Badasses all know that we should be focusing on lean proteins as the base of our meals, right? And we’ve all gone through the tired “chicken breast and salad” recipes many times. If you are stuck in a healthy dinner rut, the grill may be your new best friend!
It opens up new flavors, allows us to play with fire (always a bonus), can cut the fat content of many dishes, and cooks our food quickly and with minimal mess! It’s a win-win! (Ladies who normally do most of the cooking, take heed – your significant other may be much more likely to lend a hand with making dinner if he’s allowed to play with fire outside. It’s a caveman-esque instinct!)
Even if you don’t own a outdoor gas or charcoal grill, you can still use the tips and recipes here. Don’t be discouraged – your stovetop will do just fine. Or buy a George Foreman indoor grill!
So what makes grilling so great?
It’s all in the marinades.
Grilling, by definition, is simply using hot, intense heat to quickly cook a protein (or other food) over an open flame. It’s the marinade process that sets the mediocre grill beginners apart from the grill masters. And, as any Badass knows, it’s all about flavor when it comes to eating healthy.
Marinades are a great way to crank up the flavor of your favorite grilled foods without upping the fat or calorie content. Sure, you can turn to store-bought versions (with extra sugars, oils and funky ingredients). But for more reliably tasty results – make your own!
A few pointers before proceeding:
- Most marinades include some sort of acid, like wine or vinegar, plus oil and herbs or spices. Besides making food more flavorful, the acid breaks down the muscle tissue, which makes it more tender and moist.
- Be sure to add some fat. Remember, you won’t be eating most of the marinade, so don’t be afraid to use some healthy fat – olive oil works great – to get the most tender meat at the end.
- Go for big flavor! You want the flavor to seep into the meat, so go big or go home! Fresh herbs, ginger, cumin, soy sauce – all make great additions to any marinade.
- Be careful about your grill time – you don’t want a rubbery chicken breast or undercooked piece of salmon. (I’ve included some basic tips on cooking times below.)
There are endless possibilities when it comes to marinades, so this Badass Foodie won’t even attempt to touch them all in this one blog. To get you started, here are a few of my personal favorite marinades, all of which pair well with any lean protein (chicken, fish, shrimp, etc.) So experiment and get grilling!
Instructions: So simple! Just combine the ingredients and marinade your food (See handy chart below for approximate marinade and cooking times to ensure you don’t overcook your protein!)
Ginger Soy Sauce Marinade
- 2 Tablespoons extra virgin olive oil
- 1 Tablespoon pineapple (or orange) juice
- 1 teaspoon minced ginger
- 2 tablespoons reduced sodium soy sauce
- 1 packet of splenda (or 1 teaspoon agave nectar or stevia)
- 2 Tablespoons balsamic vinegar
- 1 Tablespoon minced garlic
- Salt and pepper to taste
- 3/4 cup fresh orange juice
- 2 tablespoons lime juice
- 2 tablespoons extra-virgin olive oil
- 1 garlic clove, crushed
- Salt and pepper to taste
- 1/2 teaspoon freshly ground pepper, plus more for seasoning
- 2 tablespoons extra-virgin olive oil
- 6 garlic cloves, coarsely chopped
- Needles from 6 rosemary sprigs
- Salt and pepper to taste
Far East Yogurt Marinade
This yogurt-based delicious marinade uses my much-adored Greek yogurt to create an Indian-style healthy chicken marinade. The yogurt really moistens the chicken (I recommend chicken here) and creates awesome flavor when combined with the traditional Indian spices. Don’t knock it till you've tried it!
- 1/2 cup plain Greek yogurt
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground coriander
- 1 teaspoon ginger
- 1 teaspoon paprika
- Dash of splenda or brown sugar
- Salt and pepper to taste
Badass Foodie’s Down and Dirty Marinade Guide:
Though this is by no means a definitive how-to on every use of marinades, it will give you an indication of how long to marinade and cook most foods.
CHICKEN BREAST: Marinade for 2 hours to overnight. Cook for 6-8 minutes per side, or until it reaches 165°F.
SALMON FILLET: Marinade for 30 minutes. Cook for 3-5 minutes per side.
MAHI MAHI FILLET: Marinade for 30 minutes to 1 hour. Cook for 5-6 minutes per side.
SHRIMP: Marinade for 15 to 30 minutes. Cook for 2-3 minutes per side.
PORK TENDERLOIN: Marinade for 2 hours to overnight. Cook for 14-16 minutes, turning occasionally, or until it reaches 145°F at the center.
FLANK STEAK: Marinade for 2 hours to overnight. Cook for 6-8 minutes per side, or 140°F for medium.
Coming tomorrow: Summer vacations are coming; make like a Badass and keep it active!