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Article by Anneliese Kuemmerle, MS, RDN, published on June 25, 2025
With the dog days of summer fast approaching, cranking up the oven is likely to be low on your list. It’s time to fire up the grill and keep the heat outside! Grilling can be an easy way to enjoy many healthy options without having to turn on the stove. Let’s see what we can add to the grill besides just hamburgers and hot dogs.
Jersey Fresh produce like zucchini, eggplant, peppers, and corn on the cob are great on the grill. Keep them from sticking by brushing them with a heart-healthy oil like olive, canola, or vegetable oil. Having little ones help to “build” veggie kebobs can help get them excited about eating vegetables. If you are using wooden kebabs, the American Heart Association recommends soaking them in water for at least ten minutes to keep them from charring.
Seafood is a healthy protein pick for the grill. Shrimp, salmon, and tuna steaks are just a few ideas. If you plan on enjoying local flounder, grilling filets in a packet made from heavy duty aluminum foil can keep them from breaking apart. A drizzle of heart-healthy oil, a squeeze of lemon, and fresh herbs makes for a flavorful filet. The foil packet method also works well for potatoes cut into slices or wedges. Allow foil packets to cool for a few minutes and open them carefully to avoid getting burned by steam.
Tofu, tempeh, and skinless chicken breasts are great candidates for soaking up a delicious marinade. For another poultry pick, try lean ground turkey as a burger. Boost the flavor by mixing in minced onions, mushrooms, peppers, and salt-free spices like garlic powder, paprika, or even a little cayenne. Try out a southwest style turkey burger by adding drained black beans, minced onion and colorful bell peppers, garlic, and ground cumin to your burger mix.
Check out the nutrition label when choosing a marinade, sauce, or seasoning—they can be high in added sugar and sodium. Low sodium choices have 140 milligrams or less of sodium per serving. Try to find condiments that have no added sugar. For healthier condiments, the American Heart Association recommends low-sodium and no-added-sugar ketchup, using vinegar and oil, and swapping out high sodium hot sauces for chopped hot peppers or ground cayenne.
Whipping up your own marinade or dressing is fast, easy, and flexible to what you like and what you have on hand. Try mixing together two or three parts heart-healthy oil, one-part acid (any vinegar or citrus juice), and seasonings. Minced onion, garlic, shallot, ginger, fresh or dried herbs, sesame seeds, and salt-free seasoning blends are just a few flavoring options! Always marinate in a fully covered food-safe glass or plastic container—acid and metal don’t mix! Keep your marinating grill goodies on the bottom shelf in the refrigerator, or packed in a cooler that stays 40 degrees or lower, until you’re ready to get grilling.
Help yourself stay healthy this summer by following these grilling safety tips from the CDC and American Heart Association. First, always start with a clean grill. Removing charred pieces of food lowers the risk of being exposed to bacteria, and also helps keep food from sticking, burning, or tasting bitter. Try not to grill meats over open flames or at high temperatures. They create chemicals that can lead to high blood pressure. Use separate plates and utensils for uncooked and cooked foods to prevent cross contamination. Don’t reuse marinade that was used for raw meat, poultry, or seafood. The best way to tell if your food is cooked hot enough to kill germs is by using a food thermometer. Beef, pork, lamb, veal, and fish need to be at least 145 degrees. Ground meat needs to be at least 160 degrees, and poultry needs to be 165 degrees.
With a few easy swaps and additions, you can load up your plate with healthy, fresh, and flavorful meals straight from the grill. And don’t forget dessert—throw some peaches or pineapple on the grill for a naturally sweet treat!