Summertime is the perfect time to grill all of your favorite foods. But before you overload on fatty burgers and bratwursts, take a look at a few healthier grilling options. MayoClinic.com recommends choosing foods that you already enjoy, yet may not traditionally use for grilling – such as poultry, fish, lean meats and vegetables. Here are a few healthy grilling tips:

Meats:

• Opt for skinless, white-meat poultry and lean cuts such as sirloin, flank or tenderloin.
• Remove all visible fat and skin from meat and poultry before grilling.
• Marinate meat to add flavor and to keep it tender. Try a fat-free salad dressing, low-salt soy sauce, lemon juice or wine.
• For fish, place thick flanks directly onto the grilling grates. Place thin fish fillets on foil (or in foil packets) along with lemons, veggies and your favorite herbs.

Fruits:

• Be sure the grill’s grate is oiled to prevent the fruit from sticking.
• Slice fruit in half and remove pits and cores, if any. Grill with the pulp-sided to begin with, and then turn over. If you want a little added sweetness, you can sprinkle a pinch of brown sugar or cinnamon after grilling.
• Grill on low heat until lightly browned. Fruit should be tender but not mushy.
• Fruits generally take three to five minutes to cook; however the thinner the fruit is sliced, the less time it will take. Be sure to watch fruit closely because its sugar content can cause it to burn easily.

Vegetables:

• Be sure the grill’s grate is oiled to prevent vegetables from sticking.
• Cut veggies into ½-inch slices or large chunks and baste with a light salad dressing, or brush them with olive oil.
• Grill until lightly browned. The vegetables should be tender but not mushy. Turn only once.
• Fast-grilling vegetables such as asparagus, broccoli, carrots, eggplant, okra, onions, peppers, summer squash and tomatoes generally take about five to seven minutes to cook.
• Root vegetables such as beets, winter squash and potatoes can take anywhere from 20 to 45 minutes to cook, depending on whether they are whole or cut into slices. These types of vegetables should be wrapped in foil with olive oil and a sprinkle of herbs and spices.

A Few Ideas for Grilled Fruits and Vegetables:

• Try brushing pear wedges with lemon juice and grill, turning a few times until they begin to brown. Add to a mixed green salad.
  
  
• Grilled fresh fruit can make a great dessert – the dry heat will caramelize the natural sugars. Try mangoes, apples, pineapple, apricots, nectarines and peaches.
  
  
• Grill slices of angel food cake and top with chilled strawberries, blueberries or raspberries.
  
  
• Slice bananas (still in their peels) lengthwise and brush the cut side with canola oil. Place the cut-side down on the grill and cook until lightly browned. Turn and grill until the bananas begin to pull away from the peel.
  
  
• Make cantaloupe kabobs. Brush with a mixture of honey, butter and chopped mint. Cook three to four minutes, turning the fruit to grill each side.
  
  
• Fill peach halves with blueberries and sprinkle with brown sugar and lemon juice. Wrap in aluminum foil and grill for 15 to 20 minutes, turning once.
  
  
• Eggplant, summer squash, bell peppers, sweet onions, small tomatoes and mushrooms are all great veggies to grill. You can make vegetarian kabobs or ginger-marinated mushrooms as a main dish.
  
  
• Marinate a large Portobello mushroom in light French or Italian dressing – or make your own dressing with 1 ½ tablespoons balsamic vinegar, 1 ½ tablespoons olive oil, a clove of minced garlic, salt and pepper. Grill it like a burger and serve on a bun or alone.
  
  
• Cut vegetables such as squash, peppers, onions and mushrooms in equal parts and place on a skewer with shrimp or chunks of turkey breast. Brush with fresh fruit juice or broth and grill.
  
  
• Cut tomatoes in half crosswise, brush with canola or olive oil, and add salt, pepper and your favorite spices. Wrap in foil and grill sliced side up for six to eight minutes.

---

To Cut Fat, Try a Grilled, Meatless and Cheeseless Pizza:

1. Cut up an assortment of vegetables for your topping and coat them lightly with olive oil. Roast the veggies on the grill in a pan or directly on the grates, and then set aside.
   
   
2. Use ready-made pizza crusts or make your own. It is better to use thin crusts because thick crusts have a tendency to burn on the outside before the inside is cooked through (although with pre-baked crusts, it isn’t a concern). Lightly brush one side of the crust with olive oil and place directly on the grill, oil-side down.
   
   
3. Over medium heat, grill the crust for one to two minutes, making sure it doesn’t burn. Lift the crust off the grill and place on a cookie sheet.
   
   
4. Spread ¼ cup to ½ cup pizza sauce or low-fat Afredo sauce on the crust.
   
   
5. Place the vegetables on top of the sauce and place back on the grill to allow the other side to cook for two to three minutes.
   
   
6. If you can’t enjoy your pizza without cheese, you can sprinkle a small amount of part-skim mozzarella or low-fat cheese and cook for another minute or so to allow the cheese to melt.

Sources: Mayo Clinic, Good Housekeeping