Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian

Enjoying warm weather with family and friends often means grilling season.  Utilizing a grill can be a simple tool to make a delicious and balanced feast.  The flavor, texture, and color of grilled foods is related to concentrated heat source- from either a direct or indirect flame.  When meat is exposed to direct heat greater that 280 degrees it results in proteins starting to break down and denature.  With prolonged heat exposure broken down proteins interact with basic sugars that result in a browned and darkened coloration known as the Maillard reaction – which provides rich color and flavor.  To optimize this process, you want to reduce the amount of moisture on the surface of meats.  Dry brining calls for salting generously and allowing to rest overnight in the fridge, typically used for beef and pork.  The salt brine draws moisture from the surface which gives a perfectly brown outside and juicy tender result.  

If you prefer to do a marinade prior to grilling aim to introduce antioxidants. Marination is often thought to flavor the meat, but it can also help with tenderizing.  Marinades are typically enzymatic or acidic.  Acidic marinades include vinegar, yogurt, wine, or citrus; while enzymatic marinades include pineapple for bromelain, papaya for papain, or ginger for zingibain.  By pairing an enzymatic or acidic base with oils, herbs and spices you will tenderize and flavor.  A general rule of thumb is ½ cup marinade per every pound of meat, poultry, or seafood.  Adding an oil-based marinade is particularly beneficial for grilling fruits and vegetables to help reduce sticking to grill and infuse flavor.  Grilled produce can add an abundance of color and antioxidants to any meal. 

For additional boost of benefits utilize herbs and spices to add salt free flavor.  Try some of these spice options for your next cook out:

• Paprika or Chili powder –peppers from the Capsicum family, capsaicin is anti-inflammatory and immune boosting. 

• Garlic- anti-inflammatory and impactful for cardiovascular health 

• Cumin- linked to stimulating digestive enzymes 

• Cinnamon – flavonoid rich aromatic with anti-inflammatory properties 

 

Try these seasoning on these grill ready cuts:

• Salmon fillet

• Tuna steak

• Chicken leg quarter

• Bone-in pork chop

• Ribeye steak

• New York strip

• T-bone steak

• Filet mignon 

• Skirt steak

 

Grill friendly ShortCuts:

• Cabbage steaks

• Veggie Kabobs

• Asparagus spear

• Firecracker Brussels sprouts 

Find inspired recipes for grilling and tips for utilizing ShortCuts.