An idea for healthy grilling

Summer is the season of meetings, trips and barbecues, a very pleasant Polish custom of feasting outdoors in the garden or on the terrace.

Almost every weekend, the tempting smell of roasted sausages hangs in the air, heralding a pleasant party with plentiful food... unfortunately, often greasy and overly burnt, simply unhealthy.

But does grilling have to be associated with not necessarily healthy dishes?

We'll try to demystify this. We asked dietitian Anna Stroiwąs, MA, about safe grilling .

Where to start to make grilling healthier?

At the beginning, it is worth thinking about choosing the optimal grill for our garden or replacing old worn-out equipment.  

There are various grilling devices available on the market: traditional, still the most popular, charcoal grills, fired with coal or briquettes, and slightly less known, gas grills powered by natural gas or LPG. 

The question is, which equipment should you choose?

Both types of grills have their supporters.

However, when looking at the impact on the health of prepared dishes, the gas one is definitely better.

Charcoal grilling produces significant amounts of harmful, heavy smoke, dust, and carcinogenic aromatic hydrocarbons, which not only permeate food but also the air we breathe. An additional drawback is the need for chemical fire starters and other fire-starting agents.

With its gas counterpart, we don't have to worry about these harmful substances. Gas burns odorless and cleanly. 

An additional advantage of a gas grill is the ability to regulate the frying temperature, which can prevent unhealthy burning of the food.

However, if we decide to use a charcoal grill, it is worth remembering that by using special grilling trays, we somewhat reduce the release of carcinogenic volatile substances because the fat from the meat does not fall directly into the fire.

Now that we know which grill is better, what should we cook on it to make it healthier?

Healthier grilling means choosing high-quality food products.

Don't limit yourself to sausages or fatty meats. Remember that poultry, fish, various cheeses, and vegetables are also perfect for grilling.

The degree of roasting also plays a significant role in the nutritional value of food. The longer we roast food, especially meat, the more it becomes rich in carcinogenic compounds called heterocyclic aromatic amines, also known as HCA, and the less valuable it becomes in terms of vitamin and mineral content.

With a few simple modifications, grilling can be not only enjoyable but also quite healthy. 

An idea for a tasty and healthy grilled dish

Below is a lighter alternative to traditional sausages or pork neck.

Grilled halibut

Ingredients:

• 2 halibut fillets
• 2 cloves of garlic
• 2 tablespoons of olive oil
• 1 lemon
• 1 tablespoon of honey
• spices: salt, lemon pepper, ginger.

Execution:

Wash and dry the fish fillets. Season with salt and pepper. In a separate bowl, prepare the marinade: add olive oil, pressed garlic, lemon juice, honey, and a pinch of ginger. Mix everything together, then place the fish in the marinade. Refrigerate for half an hour.

Grill the fillets for about 10 minutes on each side. You can gently baste them with the marinade while cooking. This will prevent them from drying out. Serve the fish prepared this way with grilled vegetables.

Have fun and enjoy your grilling!

Thank you for the interview

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