Great Summer Grilling Doesn't Have to Be Greasy

Thoughts of summer almost always include firing up the grill, enjoying the outdoors and cooling off with a fresh beverage while making dinner.

But another thought may come to mind with grilling or barbecuing: Hunks of red meat and butter-smothered vegetables. However, local experts had several suggestions to help add variety to your backyard BBQ repertoire.

Part of grilling's beauty is its flexibility, which encourages the flow of creative juices, and not just meaty ones.

"At our house, we grill all year, but I keep red meat on our menu just once a week or less," said Lori Collier, author of the blog Go Fresh Get Fit and a fan of the Ellisville Farmers Market. "Grilled salmon, turkey tenderloins and skinless chicken breasts appear often."

Another big issue with the spices or sauces used for grilling can be high sugar or sodium content. Collier makes her own barbecue sauce to decrease sugar content, she said. If using rubs or marinades, check the ingredients first.

Tom Hulsey, who barbecues for the Farmers Market, uses garlic pepper to avoid the sodium trap.

"I find that (in) most commercial grilling spices like Montreal, the first ingredient is salt and that is what you taste," said Hulsey. "In fact, I give the large container of garlic pepper to my hunting friends to use instead of using commercial rubs."

Collier also recommends brushing balsamic vinegar on vegetables for the grill to give a savory flavor without the sodium.

Both agree that experimentation is key to finding interesting new tastes. For example, you can both barbecue (which is slow cooking prepared meats) or grill (cooking over high heat for a shorter amount of time) to see what brings out different flavors.

Hulsey also uses different types of wood chips for both barbecueing and grilling to enhance the subtle flavors of different food.  He also likes to throw on some Asian shiitake mushrooms and fresh roasted peppers and herbs for variety.

Grilling even can make a food that may seem heavy in the kitchen have more flavor and crispness. Collier found eggplant, a vegetable that can get soggy or complicated in kitchen recipes, made a new treat when lightly grilled.

"I use the grilled slices to make a 'slider' with fresh mozzarella and balsamic vinegar," Collier said. "Grilled eggplant is also great in a veggie wrap, as a flatbread pizza topping or in a salad."

Dessert is another option–roasting fruits brings out their natural sweetness. Collier roasts pineapple with a bit of honey, serving it with low fat ice cream or Greek yogurt.

Don't forget beverages as well. Fruit can be frozen as "ice cubes" to put in club soda with a splash of juice for a low-calorie drink to accompany your meal. Veggies, too, can be snuck into fresh-fruit smoothies for a cool treat.

One of the greatest things about grilling at home is being able to make healthy choices without sacrificing flavor. Just remember: There are countless foods and accents out there to add new life to that old Weber. Don't have a neighbor like Collier or Hulsey to show you the ropes? The Ellisville Dierbergs offers several classes on healthy eating and grilling.