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Grilling

Building A Better Burger

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It’s officially mid-summer, the peak time for beach weekends, outdoor family activities and backyard barbeques. Summer grilling doesn’t need to consist of plain old hamburgers. Adding veggies to classic barbeque dishes is a great way to elevate flavor and add extra nutrition. Your kids may not even notice the healthy additions!

Before your next big cookout, check out these recipe ideas for building a better burger this summer.

Bring on the Black Beans

Black beans are fiber-rich, which means they will help keep your appetite satisfied for longer and are a healthy alternative to meat. Black bean patties aren’t just for vegetarians; even meat-lovers will enjoy this dish when topped with traditional condiments and a fresh bun. Use two cans of Libby’s® Organic Black Beans from Food Network personality Sandra Lee’s Black Bean Burger recipe.

Crazy About Corn

Have you ever considered adding canned corn to your burger patty? Mix corn with your favorite seasonings such as salt and pepper and onions, and add into your patty mixture for a new spin on a classic dish. This recipe is equally delicious for beef, turkey and black bean patties.

Pile on the Toppings

If your burgers are typically dressed with only ketchup and mustard, add some more veggies, fruit and herbs for a pop of flavor and tasty texture. Libby’s® Crispy Sauerkraut adds a bit of crunch and zest to a juicy burger. Other unique combinations include feta and fresh dill or avocado, lime juice and cilantro.

Australian Inspiration

Did you know that beets are a common burger topping in Australia? Take a note from our friends down under and try adding this super food to your meal. Truly authentic Aussie Burgers will also be topped with a fried egg, but you can also try a gourmet variation such as Libby’s® Sliced Beets and goat cheese.

Good Grill Hunting

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As summer kicks in and temperatures soar, grilling rules. And what better way to simplify family meals while taking advantage the warm weather? Here are some tips on making it healthy but hearty enough for everyone:

Don’t Smoke – Avoid cooking on high heat for longer periods of time as this can produce carcinogens that have been linked to certain types of cancer. Cut off any burnt or black bits before eating. Also get in the habit of scrubbing down the grill rack after each use. Removing excess food prevents future charring, smoke and off-flavors in your food.

Look to Lean- The leaner the protein, the less chance of fat drippings causing smoke and burnt food. Look for cuts of loin, round or leg when selecting beef, pork or lamb. Try different fillets of fish (wrapped in foil.) Choose extra-lean ground beef, chicken or turkey for patties. Cook up veggie kabobs brushed in olive oil or grill portabella mushrooms for a rich, flavorful “burger”.

Dunk or Rub- Marinating or rubbing spices on meats and chicken before grilling adds flavor and may also reduce the formation of carcinogens. Use about ½ cup marinade for each pound of protein. Always discard the remaining marinade – never reuse after raw meat has touched it.

Think Outside the Grill – Get out of your steak, burger and hot dog rut. You can experiment with chili (place a cast iron pot right on the grill!), fruit, and even pizzas on your grill.

Portion Your Plate –Look to the new MyPlate food icon – fill half your plate with vegetables (grilled veggies, salad), a quarter with whole grains (rice, pasta, bread) and a quarter with lean protein (meat, chicken, fish, seafood, beans.)

Check out this month’s Sunshine Salsa recipe – the perfect summer side for grilled shrimp, chicken or fish!

Multitask Your Cooking: Get Wise With Your Kitchen Time

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These days, it seems like we are juggling work, family, chores and errands 24/7. For this East Coast gal, during the summer, I don’t want to spend any more time indoors in the kitchen than I have to. So, here are my tips to deliver healthy and tasty meals to the table faster and easier. (I definitely need to practice what I preach more often – i.e. planning!)

Plan Ahead
Consider the biggest time saver of all: creating a monthly menu plan. It seems daunting but by dedicating a few hours, you can save yourself an entire month of wondering, “What’s for dinner?”
Simplify by:

    1. Using an online menu template.
    2. Relying on recipe favorites and repeating some throughout the month. Check out this month’s Chicken Fiesta Rice + more CANvenient recipes here.
    3. Making batch dishes on weekends and freezing extras.
    4. Scheduling a few nights for leftovers, “breakfast for dinner” or ordering take-out.

Smart Staples – By keeping some basic food items at hand, you can whip up a last minute meal for those days you don’t have time to plan ahead. My typical freezer and pantry stockers are ground meat and chicken, frozen shrimp, broth, pasta, rice, canned vegetables & fruit, peanut butter, canned tuna, canned tomatoes, olive oil and cereals.

Cooking Techniques that Simplify – My favorite hot weather tool, the grill, is also a fantastic multi-tasker. We often cook an entire meal outside while keeping the kitchen cool and clean (I’ll post more on grilling next month!) I use my microwave daily for speed – for defrosting or steaming foods. Also “no cook” meals such as cereal, salads and sandwiches are always easy yet nutritious time-saving options. We probably do cereal night almost every week!

Slow Cooker to the Rescue – Nowadays, there’s a gadget for every possible kitchen task, but the trusted Crock Pot® or slow cooker is a true time saver. Besides cooking a variety of meals ahead of time, you can use to reheat leftovers, cook oatmeal or even bake bread.

Here’s to summer and less stress in the kitchen!