Click on the image above to view our Interactive Magazine

May 27, 2007

Getting Ready for Summer: Food and Fun in the Great Outdoors

 

As the temperatures heat up, so do outdoor activities. From playing in the pool to picnicking in the park, there’s no better time for combining food, family and fun. In fact, the American Heart Association and the Center for Disease Control and Prevention (CDC) agree that balancing healthy eating with physical activity helps lessen our risk of developing many serious diseases. So, grab the family for some outdoor fun and fire up the grill for delicious and healthy meals.

 

Great Grilling Ideas

Outdoor grilling or barbecuing, a favorite summer pastime, is one of the best methods for preparing low-fat, heart-healthy meals.  Lean poultry, meat and  seafood, taste great grilled. Try a fruit-based glaze or dry rub to add wonderful flavor to any poultry, meat or seafood entrée.  

 

Thanks to today’s convenient grilling accessories and tools, it’s easy to enjoy summer’s bounty of fresh fruits and vegetables on the grill as well. They can be eaten hot off the grill as a side dish or cooled and tossed with your favorite salad greens.  Create colorful kebabs using corn on the cob, bell peppers, eggplant, zucchini and mushrooms and don’t forget to try fruit kebabs on the grill, too.

 

Fun in The Sun

The CDC recommends getting 30 to 45 minutes of moderate activity on most, if not all days of the week. In the summer, that’s not only easy to do, but fun! Here are some suggestions to get your family out and about:

 

• Walk to the park and play with your kids at the playground

• Take your dogs out for a run 

• Get the whole family involved for a game of catch with a baseball or softball

• Grab a partner or two and play volleyball or tennis

• Go for a walk or a family bike ride

• Work in the garden

 

For a delicious, healthy summer meal that’s cooked entirely on the grill, prepare Balsamic Glazed Tuna Steaks (marinate for 30 minutes prior to grilling), Asian Grilled Bok Choy (fragrant and flavored with gingerroot, garlic, soy sauce and sesame oil) and refreshing Pineapple Skewers with Lemon Yogurt. Best of all, prep time for each recipe is only 10 minutes — making it quick and easy to prepare, eat and go.

 

 

 

 

 

 

 

Balsamic Glazed Tuna Steaks

Prep time: 10 minutes*

Cook time: 10 minutes

*Marinate time extra

 

1/4 cup balsamic vinegar

2 tbsp. brown sugar

2 tbsp. grated onion

2 tsp. chopped fresh thyme or 1/2 tsp. dried thyme leaves

2 tsp. vegetable oil

4 (5- to 6-oz.) tuna steaks

 

1. Combine balsamic vinegar, brown sugar, onion, thyme and oil. Stir until sugar dissolves. Place tuna steaks in a resealable plastic bag. Pour half of the balsamic vinegar mixture over tuna. Seal bag and chill 30 minutes, turning occasionally. Refrigerate remaining balsamic mixture.

2. Preheat grill to medium. Remove tuna from marinade; discard marinade. Grill fish for 5 minutes per half-inch thickness, turning once, or until fish flakes with a fork (145°F). Brush fish with reserved balsamic mixture just before removing from grill.

 

Serves 4

Per serving: 245 calories, 9g carbohydrate, 34g protein, 0g fiber, 8g fat, 0g saturated fat, 64mg cholesterol, 90mg sodium

 

 

Asian Grilled Bok Choy

Prep time: 10 minutes

Cook time: 10 minutes

 

1 medium head bok choy

1 1/2 cup quartered white mushrooms

1 small onion, cut into thin wedges

1/4 cup chopped red bell pepper

1 tbsp. vegetable oil

2 tsp. grated fresh gingerroot

2 tsp. soy sauce

1 tsp. dark sesame oil (optional)

1 serrano pepper, seeded and chopped*

1 clove garlic, minced

 

1. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high direct heat. Cut bok choy leaves into 1 1/2-inch pieces; slice stems into 3/4-inch pieces. Combine all ingredients in large bowl; toss to coat. Place vegetable mixture toward one short end of 36x24-inch sheet heavy-duty foil. Fold one long side over to meet other long side and enclose vegetables. Fold and crimp ends loosely to enclose vegetables and leave room for expansion.

2. Place packet on grill. Grill, covered, 10 minutes (add 2 to 3 minutes for softer vegetables) or until vegetables are crisp-tender, turning once.

 

Serves 8

Per serving: 37 calories, 3g carbohydrate, 2g protein, 0g fiber, 3g fat, 0g saturated fat, 0mg cholesterol, 112mg sodium

 

* Use caution when handling hot peppers. Wear disposable gloves or wash hands thoroughly in hot, soapy water.

 

 

Pineapple Skewers with Lemon Yogurt

Prep time: 10 minutes

Cook time: 6 minutes

 

1 fresh pineapple, cored, peeled and cut into cubes

3 tbsp. freshly squeezed lemon juice, divided

1 (6-oz.) container vanilla yogurt

1 tsp. freshly grated lemon peel

Granola or toasted coconut (optional)

 

1. Spray cold grill rack with nonstick cooking spray. Preheat grill to medium heat. Thread pineapple cubes on 6 small skewers. Drizzle with 2 tablespoons lemon juice.

2. For lemon yogurt combine yogurt, remaining lemon juice, and lemon peel in small bowl. Cover; refrigerate until serving time.

3. Grill skewers 6 to 8 minutes or until browned, turning occasionally. Serve with lemon yogurt and top with granola or toasted coconut, if desired.

 

Serves 6

Per serving: 65 calories, 14g carbohydrate, 2g protein, 1g fiber, 1g fat, 0g saturated fat, 1mg cholesterol, 20mg sodium