It's like a whole new world of cooking when you are outside in the crisp spring air. The April “spring forward” time change seems to have an almost pavlovian effect, priming the salivary glands for anything char-broiled. I took a walk down the frozen foods grocery isle wondering what to buy to start off the grilling season. It had been a while since I had perused the frozen burger selection. I quickly remembered that most burgers are designed for decadence rather than dietitians. Out of the vast array of burgers from sirloin to no-name there was only 1 choice for lean burgers. Presidents Choice seems to have cornered the market on burgers for health conscious consumers. Not only are they half the fat of regular burgers, they actually taste great. In fact one of my clients was so impressed with the PC Lean Burgers, he invited his neighbors over and asked them to taste several burgers to choose their favorite. He was delighted to inform them of his discovery when they all chose the lean burger. Not everyone has his level of enthusiasm for low fat products however it goes to show that low fat does not have to mean low taste. Thanks to new food labeling regulations we'll soon be able to evaluate any boxed product. When evaluating fat content keep in mind that no more than 30% of your daily calories should come from fat. For an average person consuming 2000 calories that equates to no more than 65 grams of fat per day. Many frozen burgers ring in at 35-50 grams of fat per burger and that doesn't account for any toppings, cheese, bun or side dishes you may eat at the meal. To add insult to injury, most of the fat in hamburger is saturated fat - the unhealthy kind that clogs the arteries. This is a perfect opportunity to use the catch phrase - “everything in moderation”. Even those monster burgers can fit into a healthy diet if you make it a rare occasion. For everyday health conscious grilling stick to lean burgers and homemade burgers using extra lean ground meat. Other great choices for the grill include the old faithful chicken breasts and perhaps a new favorite, fish fillets. Fish is a relatively new addition to our barbeque repertoire. It has in fact become one of our favorite dishes to serve company. Even if you are not a fan of fish, the barbeque is a great place to experiment because you get a wonderful smoky flavour and it doesn't smell up the house. You can buy fillets with the skin on both fresh and frozen. Place the fish skin side down on the grill and do not try to flip it. The skin keeps the fish together and you can easily remove it when eating. If you are a rookie, try some of the pre-seasoned fillets such as smoked rainbow trout. If you really want to wow your guests, pick up a fresh salmon fillet from your local fish counter and ask for a soaked cedar plank. This recipe produces a rich moist salmon that tastes like steak! It is easy to make and will provide you with a healthy dose of the heart favorable omega 3 fats. You can buy inexpensive cedar planks pre-soaked or dry from the fish counter. If you buy a dry plank be sure to soak it in water for at least 30 minutes before using. Place your salmon fillets skin side down on the plank. Cover fish with any combination of spices including crushed garlic, chopped fresh dill and lemon juice. Place the plank with fish on a preheated hot barbeque (500-600 degrees) and close the lid. Cook on high heat for 12-15 minutes or until the fish flakes easily. Lift fish away from skin and plank and discard. Serve garnished with fresh herbs and lemon slices. Kick off your barbeque season in style.
Heidi Smith is a Registered Dietitian from the Health and Performance Centre. She is the author of the book “Nutrition for the Long Run - A nutrition handbook for runners, walkers and active individuals”. Her column runs every Thursday