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10 tips for a healthy barbeque season

May is the unofficial kickoff to barbeque season for many Canadians and that means hot dogs, hamburgers, kebobs and the start of spring/summer get-togethers with family and friends.
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May is the unofficial kickoff to barbeque season for many Canadians and that means hot dogs, hamburgers, kebobs and the start of spring/summer get-togethers with family and friends. While staying healthy can be a challenge, the tips listed below will help you start the grilling season off on a healthy and nutritious note:

1. Don't forget to wash your hands - washing your hands is not only the most effective way to protect yourself from a number of infectious diseases such as influenza and the common cold, it'll also help to prevent the spread of infectious disease to others. Be sure to wash your hands for at least 15 seconds before and after handling any food and before handling any serving ware. Tip: 15 seconds is the length of time it takes to sing Happy Birthday.

2. Have two sets of barbeque tongs - having two sets of tongs allows you to use one for handling raw meat, fish and poultry and one for taking cooked food off the grill. This prevents cross contamination between raw and cooked foods and helps prevent food poisoning. If you only have one set of tongs, you can also sanitize them between handling raw and cooked meat.

3. Sanitize as you go! - sanitizing any surface that has touched raw meat will help to prevent the transfer of bacteria, which can cause food poisoning. Combine one teaspoon of bleach with three cups of water in a labeled spray bottle. Spray sanitizer on your countertops, cutting board, plates, utensils and any other surface that has touched raw meat. Allow the sanitizer to stand briefly before rinsing with lots of clean water and wiping with a clean, dry towel.

4. Cook to a safe temperature - bacteria such as E. coli, Salmonella and Campylobacter are killed by heat and by cooking your meat to the recommended internal temperate, you'll lessen your risk of foodborne illness. Keep in mind that the colour of a meat is not a reliable indicator that it is safe to eat; red meat can turn brown before all the bacteria is killed. For tips on how to use a food thermometer and guidance on recommended cooking temperatures go to www.canada.ca and search "safe cooking temperatures."

5. Avoid the danger zone - bacteria can grow quickly in food that has been left at room temperature between 4C to 60C (40F to 140F). Be sure to refrigerate any leftovers within two hours of preparing or removing from the fridge. On hot summer days, that deadline shortens to one hour. This rule also applies to fruit salad, melons, pasta and rice dishes.

6. Limit red and processed meat - a diet high in red and processed meat has been shown to increase the risk for colon and rectal cancer by promoting the formation of cancer causing compounds. Many processed meats, including hot dogs, also contain nitrates or nitrites, which are additives that give processed meat its colour and flavour. Nitrates or nitrites may form cancer-causing compounds in our bodies and should be avoided.

7. Eat the rainbow - include a variety of colours in your barbeque choices to get a variety of nutrients in your meal. Thread cherry tomatoes, diced orange, green peppers, mushrooms, and red onions on wooden skewers that have been soaked for 30 minutes. Grill your kabobs for four to five minutes on medium heat and enjoy!

8. Avoid burnt meat and flare-ups - when meat is cooked at high temperatures and animal fat drips onto the flames of a grill causing flare-ups, compounds are formed that have been found to be mutagenic, meaning these compounds cause changes in DNA and may increase your risk for developing cancer. To reduce your risk, trim visible fat from meat before barbequing to avoid flare-ups, cook smaller meat portions like kebobs, which take less time on the grill or choose wild meat more often than red and processed meat which does not seem to carry the same cancer risk.

9. Choose homemade sauces and rubs - barbeque sauces and seasonings can be packed with both sugar and sodium and it can be difficult to find commercially prepared options that are lower in both. Making your own sauce or rub is the best way to have a healthy option that suits your tastes. For a low sodium Cajun spice mix, combine 4 tsp. dried oregano, 4 tsp. dried thyme, 4 tsp. garlic powder, 2 tsp. onion powder, 4 tsp. ground black pepper, 2 tsp. paprika, 1 tsp. salt and tsp ground cayenne pepper. This seasoning mix will be enough to season eight chicken breasts or thighs.

10. Get creative! - a barbeque doesn't always have to centre around hamburgers and hot dogs. Plant-based recipes, including the following for grilled lentil zucchini boats, can be an easy and more affordable alternative to red meat.

Grilled Lentil Zucchini Boats

Makes 8 servings

Ingredients

- cup olive or canola oil

- 1 garlic clove, peeled and chopped

- 4 medium zucchini

- 1 small onion, finely chopped

- cup cooked or canned green lentils, drained and rinsed

- cup fresh or dry breadcrumbs

- cup grated aged Gouda, Parmesan, or crumbled feta

- Salt and freshly ground black pepper

Instructions

1. Pour cup oil into a small ramekin and add garlic; stir and set aside. Cut zucchini in half lengthwise. Using a spoon, scrape out the insides, leaving about inch thick zucchini shells. Brush zucchini with garlic oil.

2. Roughly chop the scooped-out zucchini. Pour the rest of the garlic oil into a medium skillet over medium-high heat and sauté the onion and chopped zucchini for 3-4 minutes, until soft. Add the lentils and cook until any excess moisture has cooked off. Transfer to a bowl and toss with the breadcrumbs, half the grated cheese, and salt and pepper to taste.

3. Preheat your grill to medium-high. Season the zucchini with salt and pepper, then fill each zucchini shell with the mixture. Sprinkle each boat with the remaining cheese and grill for approximately 10 minutes, lowering the lid of your barbeque to allow the cheese to melt. Move the zucchini bowls around on the grill if there are any hot spots. Grill until tender and charred on bottom. Serve immediately.

Nutrition Facts per serving:

110 Calories, 7g Fat, 1g Saturated Fat, 5mg Cholesterol, 9g Carbohydrates, 2g Fibre, 1g Sugar, 4g Protein, 240mg Sodium

Recipe courtesy of www.cookspiration.com

Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.