By Jenni Wolf

It’s full summer mode for us Midwesterners, now that Memorial Day is behind us.

We are packing up picnics for park lunches and strolling the sidewalks with ice cream cones for snacks. And come dinnertime, many people are poised on the patio ready to light their grills.

In fact, catching whiffs of charcoal wafting through the neighborhood might just be one of my favorite smells of summer. While some hardcore grill-masters flip burgers in the frigid winter months, most of us retire the grill until summer really starts to show, making now the perfect time to brush up on some grilling tips for a safe, delicious and nutritious meal.

First, grilling involves fire and fire can be dangerous, so placing a priority on safety is crucial. Make sure your grill is located away from overhanging eaves or branches, railings or any other obstacles. Leave a minimum of three feet of space around the grill in all directions.

Make sure your grill is located on a flat surface. Clean your grill before and after every use to remove built-up food matter and grease, which can catch fire if it accumulates.

If you choose a gas grill, check for gas leaks regularly, always turn off the gas after use and always open the grill lid before lighting to avoid a flare-up.

If you opt for a charcoal grill, use only charcoal lighter fluid—nothing else—and apply fluid to charcoal only before lighting. Let coals cool completely before removing and disposing in a metal container.

Now that we’ve taken steps to ensure safety, let’s get cooking.

Summertime can sometimes feel like a free-for-all or a season of so much busyness that “whatever goes” when it comes to mealtime. However, we still want to make balanced meals a priority and choose a source of carb, protein, fat and a fruit or vegetable to include on your plate. They don’t all have to come from the grill, but they might!

While meat may be the most popular protein to grill, it is not the only one, so don’t limit yourself. Plant-based proteins like veggie burgers and tofu all do great on the grill as well.

If you are opting for meat, choose a leaner cut that still has some marbling or fat content, such as chicken thighs or drumsticks, pork loin or 90% lean ground beef. This will strike a nice balance on the nutritional front while not sacrificing taste.

Also, a leaner option makes flare-ups less likely and grilling an easier task. Use a meat thermometer to ensure meat products reach their proper food-safe temperature before serving up. Plant-based options may require less time on the grill so be sure to monitor these appropriately. Both animal and plant proteins can be seasoned with a dry spice rub or a pre-grill marinade.

Make your meal a one-and-done by throwing your sides on the grill too! Vegetables best suited for grilling include asparagus, bell pepper, zucchini, onions and eggplant.

Meanwhile, stone fruits like peaches and plums, along with pineapple, are fruits that fare well. Tossing your produce with oil – avocado or olive oil are great options – prior to grilling will ensure that it doesn’t stick while adding flavor and a source of fat. Alternatively, you could wrap them in foil or use a grill basket.

When it comes to carbohydrates or starches suitable for the grill, potatoes are a favorite. Whether they are Yukon Gold, sweet or fingerling, there are many options. Slice into planks and grill directly on the grates, flipping sides. Or chop them and use the foil packet method with these too.

Crusty slices of bread or naan spread with oil or butter are another easy, tasty carb option for the grill. A grill with a burner on the side makes whipping up a pot of rice or pasta feasible without having to even go inside.

And let’s not forget that a handful of crispy kettle chips make for a mighty fine no-cook summer carb choice too!

With our plate full and food groups accounted for, we are ready to eat and enjoy; ready to soak up our too-short summer season. 

Jenni Wolf, a registered dietitian, writes about food and nutrition.

Photo credit: Time your meal by adding meat to the grill prior to produce, as meat generally requires a longer grilling time. Photo by Jenni Wolf.

Grill tip: use a cookie sheet to help transfer food from grill to table. Photo by Jenni Wolf.