July is National Grilling Month! While the sun is shining brighter, and the days are growing longer. This is the perfect time to fire up the grill and indulge in delicious, home-cooked meals. During July, we celebrate the dedication to the art of outdoor cooking. We celebrate the joy of sharing meals with family and friends. Although grilling is often associated with the idea of indulgent foods, it’s also a way to prepare healthy and nutritious dishes that can help you and your family stay fit and energized throughout the summer.   

We’ll explore the many benefits of grilling, share some essential tools for a successful grilling experience, and provide you with some mouthwatering recipes. You don’t have to be a seasoned griller; you could be a beginner looking for a way to enjoy some fun in the sun with your family. These tips and recipes will inspire you to make the best of July. You’ll find it very fascinating to learn that healthy eating and grilling can go hand and hand.  

Grilling involves food that is being cooked using dry heat, which is dated back to the caveman era. It was an act that only consisted of being performed in the great outdoors or at picnics in a park. However, after World War II, backyard grilling became popular due to a rise in socio-economic status. Now it is so popular, you cannot go a summer without attending a backyard cookout.  

Did you know that grilling isn’t just a method of cooking; it’s a way to enhance the flavors of your food while preserving the nutritional value it has. It helps retain the vitamins and minerals in vegetables and lean meats, ensuring that you get the most nutritional value from your meals. Another benefit of grilling is that when grilling meat, the fat drips off as it cooks which reduces the overall fat, making grilling the healthier option compared to frying or sautéing meats. Have you ever wondered why you don’t need to add many sauces and seasonings when grilling? Well, it’s because when you grill it adds a smoky flavor to food, which reduces the need for additional calories. To maintain healthy grilling habits, follow these tips below: 

• Choose lean cuts of meat: 

• • Opt for lean meats such as chicken breast, turkey, or fish. These options offer lower fat and calories compared to fattier cuts of beef or pork 

• • Try trimming any visible fat before grilling to further reduce fat intake 

• Use marinades and rubs instead of sugary sauces: 

• • Marinades made from olive oil, vinegar, herbs, and spices can add flavor without extra calories and sugars   

• • Dry rubs made with spices like paprika, garlic powder, and cumin can enhance food flavor without adding any unhealthy ingredients  

• Incorporate a lot of vegetables and fruits:

• • Bell peppers, zucchini, asparagus, and many other veggies provide essential vitamins and fiber  

• • Fruits like pineapple, peaches, and watermelon can be grilled for a naturally sweet and healthy dessert option  

By following these tips and focusing on nutrient-rich ingredients, you can enjoy all the pleasures of grilling while maintaining a healthy diet.  

Now what is the grilling experience without having the right tools? The right tools can make all the difference in your grilling experience. Here are some must-have items for a successful and safe grilling season:  

• Grill: Whether you prefer a gas, charcoal, or electric grill, chose one that suits your cooking style and the space that you cook in  

• Grill Brush: Very essential for cleaning the grill grates before and after use  

• Tongs and Spatula: Long-handled tools to safely handle food on the grill  

• Meat Thermometer: Ensures your meat is cooked to the proper temperature, preventing undercooking or overcooking 

• Grill Basket: Perfect for grilling smaller items like vegetables or seafood without them falling through the grates  

Safety is very crucial when grilling. Always grill in a well-ventilated area, keep a fire extinguisher nearby, and don’t ever leave the grill unattended while in use. Now that we’ve explored the many benefits of grilling and shared some essential tools for a successful grilling experience, check out some mouthwatering recipes: 

• Grilled Chicken and Vegetable Skewers  

• • Ingredients: Chicken breast, bell peppers, zucchini, cherry tomatoes, olive oil, lemon juice, garlic, rosemary, salt, and pepper 

• • Preparation: Cut chicken and vegetables into bite-sized pieces. Marinate in olive oil, lemon juice, garlic, and rosemary for 30 minutes. Thread onto skewers and grill until chicken is cooked through and vegetables are tender  

• Grilled Salmon with Lemon and Herbs  

• • Ingredients: Salmon fillets, olive oil, lemon slices, fresh dill, salt, and pepper 

• • Preparation: Brush salmon with olive oil, season with salt and pepper, and top with lemon slices and dill. Grill until salmon is opaque and flakes easily with a fork  

• Grilled Portobello Mushrooms  

• • Ingredients: Portobello mushrooms, balsamic vinegar, olive oil, garlic, salt, and pepper 

• • Preparation: Marinate mushrooms in balsamic vinegar, olive oil, and garlic for 15 minutes. Grill until tender and slightly charred  

• Grilled Fruit Salad  

• • Ingredients: Pineapple, peaches, watermelon, honey and mint 

• • Preparation: Slice fruits into grill-friendly pieces. Grill until slightly caramelized. Drizzle with honey and garnish with fresh mint  

Grilling is a fantastic way to enjoy fun in the sun and flavorful meals with your friends and family during the summer. By choosing the right ingredients, incorporating the right techniques, and incorporating a variety of foods, you can make the most of National Grilling Month and beyond. We encourage you to try out these recipes and share them on social media with us by tagging @AFSPACARES. Let us celebrate this delicious tradition together!   

How AFSPA Can Help 

AFSPA offers free nutrition and weight management programs to FSBP members.  To explore FSBP‘s programs to help with nutrition and weight management visit us here.