The Sizzling Benefits of Healthy Grilling in the Summer

The Sizzling Benefits of Healthy Grilling in the Summer


Summer is the perfect time for backyard barbecues and sizzling grills. Discover how grilling can be a healthy cooking method when approached mindfully. In this article, we’ll explore the advantages of healthy grilling and provide tips for incorporating it into a balanced and nutritious diet.

Reduced Fat Content

Grilling helps lower overall fat content by allowing excess fat to drip off the food. Research from the American Institute for Cancer Research (AICR) indicates that grilling meats can be a healthier alternative to frying or deep-frying. In fact, a study published in the Journal of Food Science found that grilling chicken breast reduced its fat content by 50%, without compromising flavor and tenderness.

Retained Nutrients

Grilling vegetables and fruits helps preserve their natural nutrients better than boiling or steaming. The Journal of Agricultural and Food Chemistry highlights a study showing that grilling certain vegetables, such as bell peppers and zucchini, increases their antioxidant levels compared to other cooking methods. This is because grilling retains water-soluble vitamins like vitamin C and antioxidants like carotenoids.

Intensified Flavors

Grilling imparts a unique and smoky flavor to foods, enhancing their taste and reducing the need for excessive seasoning or sauces. The Journal of Food Science reveals that grilling enhances the overall sensory quality and palatability of various meats and vegetables. By using marinades or dry rubs with herbs and spices, you can further enhance flavors without relying on excessive salt or unhealthy ingredients.

Healthier Cooking Techniques

Grilling promotes healthier cooking by minimizing the need for added oils and fats. According to the Academy of Nutrition and Dietetics, grilling allows you to cook foods without breading or batter, resulting in reduced calorie and fat intake. Additionally, excess fat drips away from the food while grilling, resulting in a leaner final product.


Grilling can offer numerous benefits when approached mindfully and with healthy ingredients. With reduced fat content, retained nutrients, intensified flavors, and healthier cooking techniques, it’s an enjoyable way to incorporate nutritious meals into your summer menu.

So, fire up the grill, savor the flavors, and embrace the healthy goodness of grilling this summer!


Grilled Lemon Herb Salmon

  • Author: Mubarra Mansoor
  • Total Time: 15-20 minutes
  • Yield: 1
  • Method: Grilling
  • Cuisine: Western
  • Diet: Gluten Free


Here’s a delicious and nutritious recipe to get you started on your grilling adventure. This one-portion delight is perfect for a quick and satisfying meal:


  • Salmon fillet: 150 grams
  • Lemon juice: 15 grams (juice from approximately half a lemon)
  • Olive oil: 10 grams
  • Garlic cloves: 5 grams (1 clove)
  • Fresh parsley: 5 grams (a small handful)
  • Fresh dill: 5 grams (a small handful)
  • Salt: 2 grams
  • Black pepper: 1 gram

These measurements are approximate and can be adjusted according to personal preference.


  1. Preheat the grill to medium heat.
  2. In a small bowl, combine the lemon juice, olive oil, minced garlic, fresh herbs, salt, and pepper.
  3. Place the salmon fillet on a sheet of aluminum foil.
  4. Brush the marinade over the salmon, ensuring it’s evenly coated.
  5. Wrap the salmon tightly in the foil, creating a packet.
  6. Place the foil packet on the preheated grill and cook for about 10-12 minutes, or until the salmon is flaky and cooked to your liking.
  7. Carefully remove the foil packet from the grill and let it rest for a minute before unwrapping.
  8. Serve your flavorful grilled salmon with a side of grilled vegetables or a fresh salad. Enjoy!

Conclusion: Embrace the sizzling benefits of healthy grilling this summer. Reduce fat content, retain essential nutrients, intensify flavors, and explore a world of delicious possibilities. So, gather your friends and family, fire up the grill, and create mouthwatering meals that will leave everyone asking for seconds. Happy grilling!


  • Serving Size: 1
  • Calories: 350 Kcal
  • Fat: 25 g
  • Carbohydrates: 5 g
  • Protein: 30 g


Share the article

Jin, S. K., Lee, H. G., Choi, J. W., & Kim, J. H. (2016). Effects of grilling on physicochemical and sensory properties of selected vegetables. Journal of Food Science, 81(1), S227-S234. doi:10.1111/1750-3841.13172 Academy of Nutrition and Dietetics. (n.d.). Grilling Tips for Health and Great Taste. Retrieved from Song, W., & Derito, C. M. (2012). Effect of grilling on total phenolics, flavonoids, hydroxymethylfurfural, and antioxidant activity in yellow onions (Allium cepa). Journal of Agricultural and Food Chemistry, 60(21), 518-523. doi:10.1021/jf203806p American Institute for Cancer Research (AICR). (n.d.). Grilling: Healthful or Harmful? Retrieved from

About the Author

Let's get started with treating your condition...

At Food & Wellness we believe that every individual is different and needs special attention. We adapt our programme to your existing lifestyle and try not to change anything drastically so you can easily transition. Over a period of time we ensure results and help you restore your health.

Book Now

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Get more of the goodness delivered to your inbox. No Spam - No Ads