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7 Food Safety Tips For the Fourth of July

FitSugar — Thu, 02 Jul 2009 14:35:18 -0700

Fourth of July is all fun and games - until someone gets food poisoning! OK, while that may not be your biggest concern this holiday, don't forget food safety when making salads and moving meat from the kitchen to the 'cue. Here are a few important rules to remember.

Clean your plates. If you transport raw meat to the grill on a platter, be sure to wash the platter before plating up the cooked meat or swap out a clean one.
Keep separate cutting boards. Don't use the same cutting board for raw meat that you do for other foods, and be sure to wash rigorously anything that comes into contact with the raw stuff.
Take the temperature. Use a meat thermometer to determine when you meat is cooked: the FDA recommends a temp of 160°F for ground beef and 165°F for poultry.

For tips regarding the nonmeat part of the meal, read more.

Wash the produce. Even if you're grilling the veggies, be sure to rinse them thoroughly and give potatoes and root veggies a scrub with a brush.
Opt for loose lettuce. Avoid potentially contaminated bagged produce and go for heads of lettuce instead. Better yet, discard the outermost layers before washing.
Mind the mayo. Don't leave mayonnaise-based salads like potato salad out for more than two hours or, if it's above 90°F, an hour.
Put it away. Refrigerate any leftovers within two hours of eating.

Keep the BBQ Healthy Today

FitSugar — Fri, 04 Jul 2008 04:00:00 -0700

One of my favorite things about the Fourth of July is firing up the grill. Not only is grilling a great way to cook a tasty meal, but it's also a fabulous way to trim down the fat. Use my tips to keep your barbecue healthy this holiday weekend.

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Healthy BBQ: Grilling Meat at High Temps

FitSugar — Wed, 21 May 2008 14:30:00 -0700

It's barbecue time again, and I couldn't be more thrilled. I love grilling, but it's important to keep food safety in mind when firing up the grill. I always try to marinate the meat before cooking, in hopes of reducing the production of carcinogens, but the high heat can also produce chemicals with cancer-causing properties. This does not mean you should skip the grill this weekend (or all Summer); just follow these simple tips from the Harvard Health Letter for keeping grilling safe:

Cook smaller pieces: They cook more quickly and at lower temperatures.
Choose leaner meat: Less fat should reduce flames and therefore smoke.
Precook in the microwave: Doing so for two minutes may decrease heterocyclic amines by 90 percent, according to some research.
Flip frequently: That way, neither side has time to absorb or lose too much heat.

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Healthy BBQ Options

FitSugar — Mon, 28 May 2007 02:00:00 -0700

Nothing says Memorial Day like a backyard BBQ. So if you are firing up the grill here are some healthy options for you to consider.

Don't forget your veggies. Grilled vegetables taste great and are a great way to make sure you get your 5 - 7 servings of fruits and veggies. Why not kkip the potato chips and eat some grilled eggplant instead?

If you are going to grill up some burgers use grass fed beef it is better for you and the environment. Also, remember that is a good idea to marinate your meat before sticking it on the grill. Not only does the marinade prevent the meat from drying out, a common grilling faux pas, it also protects the meat from carcinogens created by smoke and high heat cooking. If you are grilling up some tri-tip, Yumsugar has a Shiraz-Soy marinade recipe for you to try. It looks tasty.

Maybe you want a meatless option, and if so I highly recommend Gardenburgers. Made from whole grain brown rice, rolled oats, and veggies - they not only taste good, but they are good for you. Or if you are in the mood for a hot dog try a Tofu Pup.

Happy Memorial Day!!!

Healthy BBQ - Grilled Veggies

FitSugar — Fri, 18 May 2007 14:30:00 -0700

BBQs aren't just about hot dogs and hamburgers - oh no. When you start grilling veggies, your BBQ options become endless.

Here are some tips for grilling vegetables:

First off you've got to get yourself a Stainless Steel Grill Wok Topper like this one ($24.99). It prevents smaller foods like shrimp and chopped veggies from falling through the grate onto the coals or gas.
Cut up your favorite fresh vegetables. I love red, green, yellow, and orange peppers, carrots, zucchini, summer squash, mushrooms, Vidalia onions, and broccoli. But cut slightly larger pieces than you usually do, because grilling makes them shrink a little.
Brush your veggies with olive oil (for flavor and to prevent them from sticking to the metal) and sprinkle them with rosemary, minced garlic, salt and pepper, then place them on the grill.
Shake or stir them quite often, and watch them closely since they don't take very long to cook.
When they're ready, pour them onto a plate and serve. They're delicious to eat plain with the rest of your BBQ food, or you can top them on your burgers or hot dogs.

Fit's Tips: Vary the flavor of your grilled vegetables and experiment with different sauces, herbs and spices. Sometimes I'm in the mood for adding fresh grated ginger and lemon juice. Other days I'm into adding hot sauce - it's great for clearing the sinuses when my allergies are really bad.

Healthy BBQ - Tofu Pups

FitSugar — Wed, 16 May 2007 02:00:00 -0700

Although hot dogs hail from Frankfurt Germany, they are about as American as apple pie. Sometimes you don't want to eat processed meat or sodium nitrate that is found in most hot dogs.

I found a meatless alternative called Tofu Pups (cute name, eh?). The thing about regular hot dogs is that they pretty much taste like crap until the hot dog people add seasonings. That smoky kind of taste isn't from the meat - and the Tofu Pup people know that. They take good old healthy tofu, add the special hot dog flavor, shape it into a hot dog and voila - instant healthier hot dog. It has no cholesterol, no nitrites, half the fat and one-third the sodium of a meat hot dog.

Now when you go to try these - don't think they are going to be exactly like real hot dogs. The taste is similar, but the texture is completely different. Since Tofu Pups are made out of tofu, they're much softer than the meat version, which I actually prefer.

They take a lot less time to cook too, so make sure when you grill them, you watch them closely and turn them frequently. They don't need to be cooked - they just need to be warmed up.

Fit's Tips: If you find that grilling your Tofu Pups dries them out, try boiling them in water for a few minutes instead.

Back on Track: Grill Veggies For the Week

FitSugar — Sun, 06 Sep 2009 03:30:05 -0700

Summer weather is winding down, so it's time to grill as much as you can before it gets too chilly. Since I don't always have time to light up the grill after work, I like to grill up a bunch of veggies on Sunday so I'll have extra for the week. They taste great on their own, mixed with pasta, as a pizza topping, or in a sandwich.

All you have to do is wash an array of vegetables such as mushrooms, carrots, peppers, eggplant, potatoes, tomatoes, and zucchini. Then slice them so they're still in big chunks since they tend to shrink once they're cooked. Place the veggies in a big bowl and mix them with some olive oil, salt, and pepper. Then pour them into a grill basket and periodically stir them while they cook. After about 40 minutes, you'll have savory, roasted veggies that melt in your mouth. Enjoy some for dinner and store the rest in the fridge in an airtight container.

KFC Goes Grilled

FitSugar — Fri, 17 Apr 2009 13:30:00 -0700

As posting calorie counts becomes mandatory in more and more places, many fast food restaurants are trying to lure health-conscious customers back in an effort to boost slumping sales. Following its competitors that have been offering grilled fare for years, Kentucky Fried Chicken is now serving up buckets of grilled chicken, which is much healthier than its fried counterpart. The grilled chicken will cost the same as KFC's Original Recipe, but the caloric price is considerably lower.

To see how these two types of KFC chicken compare, read more.

Depending on the piece, the grilled chicken contains 70 to 180 calories, compared to 110 to 370 calories found in pieces of Original Recipe. The difference in fat and sodium content is even more striking. The grilled chicken, once again depending on the piece, contains four to nine grams of fat while the Original Recipe pieces contain seven to 21 grams of fat. The grilled chicken sodium tops off at 440 milligrams, while the fried version can contain up to 1,050 mg per piece. While I am not a fan of fast food, I recognize the need to occasionally eat on the run, and appreciate that KFC is offering healthier options. Many of the participating franchises will be offering a free piece for customers to try on April 27. Will you be trying it?

Moe's Southwest Grill Breakdown

FitSugar — Fri, 20 Jun 2008 05:30:00 -0700

When I'm on the road and in need of quick meal, I sometimes stop at Moe's Southwest Grill. It's like a Mexican version of Subway - you pick a type of burrito, taco, fajita, salad, or quesadilla, and then you choose exactly what goes in it (and you can watch them make it too). They use fresh veggies, but they don't use lard. Plus the meat is grilled right there. The food tastes great and seems healthy, but after looking at the caloric content of The Homewrecker and the Triple Lindy, I am happy that I split a burrito with my hubby.

To see the breakdown read more.

Menu item	Calories	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Protein (g)
Homewrecker (burrito made with 12 in. flour tortilla, grilled chicken, black beans, rice, sour cream, cheese, lettuce, guacamole, pico de gallo)	890	33	14.8	120	2645	93	46
Triple Lindy (burrito made with 12 in. flour tortilla, ground beef, pinto beans, rice, cheese, guacamole, pico de gallo)	835	31	11.5	83	2735	94	38
Joey Bag of Donuts (burrito made with 12 in. flour tortilla, grilled steak, black beans, rice, cheese, and pico de gallo)	740	23	9.5	90	2300	86	44
Art Vandalay (burrito made with 12 in. flour tortilla, pinto beans, rice, cheese, sour cream, guacamole, and pico de gallo)	755	27	13.3	60	2225	93	25
Overachiever (taco made with 6 in. flour tortilla, grilled chicken, pinto beans, cheese, guacamole, lettuce, and sour cream)	353	14	6.9	60	1063	30	21
Unanimous Decision (taco made with crispy corn shell, black beans, cheese, guacamole, pico de gallo, sour cream, and lettuce)	240	12	5.6	30	523	21	9
The Funk Meister (taco made with crispy corn shell, ground beef, black beans, cheese, pico de gallo, and lettuce)	263	13	4.8	41	568	20	15
John Coctosan (quesadilla made with 10 in. flour tortilla, grilled chicken, pinto beans, cheese, sour cream, and pico de gallo)	780	37	18.8	150	1925	59	48
Close Talker (salad made crispy taco bowl, grilled chicken, black beans, cheese, pico de gallo, lettuce, sour cream, black olives, cucumbers, and chipotle ranch)	1030	68	14.8	98	2130	67	41

Nope, that last one is not a mistake. Talk about an unhealthy salad. Well, as disappointing as this info was, it's a great reality check. Just because something seems to be made with pretty basic ingredients, unless you make it yourself, you have no idea how much salt and fat it actually contains. I'll still frequent Moe's in a pinch, but definitely won't make a habit of it.

Healthy BBQ: Grilled Corn

FitSugar — Tue, 29 May 2007 13:30:00 -0700

What's a summer BBQ without some corn on the cob? Of course you can boil it in water, but that depletes that corn of many of its vitamins. Besides, you've already got the grill warmed up for hamburgers and veggie burgers, so why not grill your corn instead?

It's really easy. Here's what to do:

Soak the corn - in the husk - in water for 20- 30 minutes.
Then place the soaked corn right onto the grill.
Turn it every so often, and cook it for about 10-20 minutes, until the outer husk is pretty much burnt. In a sense you are steaming the corn, which is much healthier than boiling it.
Take it off the grill and let it cool for a few minutes before removing the husk. Enjoy!

Fit's Tips: One medium-sized piece of grilled corn on the cob with a pat of butter has: 155 calories, 3.4g of fat, 29mg of sodium 32g of carbs, 2.3g of fiber, 359mg of potassium, and 4.5g of protein. If you skip the butter, you'll reduce that caloric load by 40 calories as well as get rid of all the fat. Try using lime juice as a butter alternative. Just rub a wedge of lime on the cob and then lightly salt it. Tasty and low fat!!!

I'd love to hear if you have any other grilled corn recipes - so tell me below.

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