Have you all been BBQ-ing lately? The summer weather brings backyard parties and the grill masters come out to show their skills. Many people love saucy ribs, greasy burgers or kabobs.
Summer is the time to indulge a little, but the meats mentioned above have never really been my jam. That being said, I love the way the charcoal makes food taste. The scent that permeates the summer air is so irresistible and brings back all the fuzzy nostalgic feelings of running around until sun down in the warm air.
I usually opt for a healthier grilled option, such as grilled fish, grilled veggies or veggie kabobs. Today I wanted to share one of my Mom’s healthy recipes for grilled assorted veggies and potatoes. Have these as a side to your protein or throw it together for a quick and simple ‘throw it together’ meal for you and the hubby or friends.
Hope you enjoy these tasty veg at one of your next summer parties!
Wondering about the health considerations associated with BBQ-ing? Have you heard that it could be carcinogenic for you? Is this true?
So, the short story is yes, research has indicated that grilling meat at high heat can cause carcinogens heterocyclic amine (HCA) and polycyclic aromatic hydrocarbons (PAHs) to form. One study found that people who consume well-done meat—grilled, barbecued, pan fried, or broiled—on a regular basis were 60% more likely to get pancreatic cancer. Longer cooking times might also increase the risk of stomach, lung, and breast cancer.
That all being said, there is good news! There are ways to make grilling safer for you and your family. HCAs and PAHS are made mostly from fat being heated to extreme temps or by the smoke created by fat burning. When planning your BBQ meal, consider buying lean cuts of meat and trimming off the fat to avoid the fat drippings. Wrapping foods like fish in a foil will also help reduce smoke by reducing the amount of juices that drip onto the grill. Clean your grill regularly and try not to overcook your food. It is also suggested to cook over natural gas or propane grills to reduce the pollution emitted.
This is yet another thing where balance comes into play. If your not BBQ-ing everyday and eat and live healthy on a regular, I see the occasional BBQ as being perfectly fine.
RECIPE: GRILLED ASSORTED VEGGIES AND POTATOES
- 5 medium roasting potatoes (or 3 sweet potatoes) washed and cut into chunks
- 1 tsp of salt
- 2 tbsp of onion powder
- 2 tbsps. of tamari (or Bragg’s soy sauce)
- 1/3 cup olive oil
- ¼ cup of melted butter
- 1 tsp dried basil
- 1 tsp of dried oregano
- ¼ tsp freshly ground pepper
In a shallow baking or roasting pan, blend Recipe Mix with olive oil, melted butter and additional spices.
Add potatoes and stir to coat thoroughly. Do not cover pan.
Place on a heated barbeque that is at 325 degrees F.
Close lid of barbeque. Stir occasionally. Roast for aprox. 25 minutes or until potatoes are tender and golden brown. Makes 4 servings.
- Cut up veggies of your choice (asparagus, zucchini, mushrooms, onions, peppers, carrots, brussel sprouts etc.). Enough veggies to cover a 14 x 12 roasting pan.
- In a large bowl, mix aprox. ½ cup olive oil (add more depending on amount of veggies), 3 minced garlic cloves, favourite spices (I use “Club House”: Roasted Garlic and Peppers).
- Place veggies in bowl and mix until coated.
- Heat BBQ to 325 degrees F.
- Place veggies in roasting pan (uncovered) and on to the barbeque grill. Close barbeque lid.
- Mix veggies every 10 min. This is important since they can burn easily.
- Drizzle more olive oil on veggies if they seem a little dry in the pan. This will prevent burning and sticking.
- Roast for about 20-25 min. or to your preferred tenderness.