KEEP PORTION SIZE SMALL. Kabobs, for instance, shortens the cooking time, thus decreasing HCA levels.By incorporating a few of these tricks into your barbeque routine, you can dramatically boost the healthfulness of your grilling.
Recipes....
Sweet & Zesty Marinade
Ideal for meat, chicken, fish and vegetables, this marinade combines sweetness, tartness, and oils to protect against carcinogens.
MAKES 1 ½ cups
1/2 cup olive oil
1/2 cup balsamic vinegar
1/2 cup orange juice
3 tablespoons agave syrup
2 tablespoons lemon juice
1 teaspoon cracked black pepper
1/2 teaspoon salt
2 cloves crushed garlic
Mix ingredients well. Marinade overnight.
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Blueberry Burgers
"HUH?" Blueberry-flavored beef patties? The blueberries aren't
included for flavor, but for their moisture-enhancing properties. Adding
blueberries results in a burger that is amazingly flavorful and juicy
without any added fat.
Serves 4
1 1/4 lbs lean, grass-fed ground beef
1/2 cup fresh or frozen blueberries, thawed and chopped fine
1 teaspoon sea salt
1/2 teaspoon fresh ground pepper
1 teaspoon garlic powder or 2 cloves of garlic minced
Combine all ingredients, making sure to incorporate the blueberries well
with the beef without overworking the mixture. Form four loose patties and
cook on a grill, grill pan, or frying pan; don't press burgers flat while cooking. Top with whatever ingredients you like. Serve burgers with lettuce, tomatoes, and onions on toasted buns. Make sure you have plenty of napkins.
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Warmed Grilled New Potato Salad with Corn and Chiles
"Grilled potatoes are fantastic tossed in vinaigrette with fresh ingredients like corn."
Serves 4
1 medium tomato, diced small
3 ears corn, cut off the cob
1 tablespoon pureed chipotle peppers in adobo sauce
1/4 cup red wine vinegar
1 teaspoon raw sugar or agave
1/3 cup cilantro, coarsely chopped
sea salt and freshly ground pepper
16 new potatoes, scrubbed not peeled
3 tablespoons extra virgin olive oil
Blanch the potatoes for 10 minutes in a large pot of boiling salted water, then drain and chill in running cold water.
While the potatoes are blanching, get the rest of the dish ready. In a bowl large enough to hold the potatoes, combine chili puree, vinegar, sugar. When combined add in tomato, corn, cilantro and salt and pepper to taste.
Thread blanched potatoes onto skewers and brush with olive oil and sprinkle with salt and pepper. Put on grill and cook until the potatoes are nicely browned, about 3 to 4 minutes per side. When the potatoes are done, cut them into bite sized pieces. Add them to the bowl, toss well to coat.
NOTES: Round items like new potatoes flip around on skewers when you move them. To prevent this, thread each potato onto two skewers held parallel about 1/2" apart.
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Grilled Asparagus and Sweet Peppers
8 servings
2 pounds asparagus, trimmed
4 red peppers, cored and quartered
1/2 cup olive oil
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon crushed red pepper
Sprigs of fresh herbs like thyme and rosemary
1 lemon, juiced and zested
Combine all ingredients in a sealable bag or covered dish. Marinate in the refrigerator between 2 and 8 hours.
Remove asparagus and peppers from marinade and grill until browned on both sides, 5 to 7 minutes each side.