Flavor the grill with your favorite rubs

Published 10:07 am Sunday, July 17, 2016

With the warmer months upon us, we quickly think of flavor-packed produce coming in-season.

Another great trend in the summer months is grilling. There are so many advantages to grilling such as easy clean-up and delicious, nutritious food. With hundreds of different products to flavor your food, how do you pick which sauces, marinades and rubs are the healthiest?

Some of these additives can quickly pack on unnecessary sugar, sodium and extra fat. This can take a healthy grilled meal and turn it unhealthy. Reading nutrition labels and comparing different products can keep your grilling season tasty and nutritious at the same time. Another great option is to create your own marinades, sauces and rubs for the grill.

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How advanced you are in the kitchen and how much time you have will determine what you can use to help season your foods.

When you are going for ready-made marinades, sauces or rubs, here are some tips to watch for on the nutrition label:

Sugar can be hidden in certain items. Always choose a “no added sugar” item when possible. Check the ingredient label for “sugar” or “syrup.”

Choose a lower-sodium option when possible. A good rule is to look for an item where the sodium is less than 140 milligrams per serving.

Not all fats are considered bad. The two fats to watch for are “trans” and “saturated.” These are considered unhealthy and should be avoided. Other fats such as polyunsaturated and monounsaturated are healthy and do not need to be cut out of your diet.

If you have time, making your own marinades, sauces and rubs is a great way to add flavor without adding a lot of sugar, sodium and fat! Listed below are examples of combinations that can be added together to flavor your foods:

Marinade: Greek yogurt, extra-virgin olive oil, minced garlic, cumin seeds, ground turmeric and crushed red peppers.

Sauce: parsley, sherry vinegar, lemon juice, shallot, garlic and extra-virgin olive oil.

Rub: granulated garlic, cumin seeds, smoked paprika.

Try the above recipe for a fast and flavorful marinade for just about anything you’re inspired to grill for dinner.

Balsamic Marinade

Serves 4 (2 tablespoons each).

Balsamic Marinade

Balsamic Marinade

All you need

•1/4 cup Hy-Vee Select extra-virgin olive oil

•1/4 cup Hy-Vee Select balsamic vinegar

•2 cloves garlic, minced

•1 tbsp Italian seasoning

•1 tsp salt

•1/2 tsp freshly ground pepper

All you do

1. Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well combined.

Source: adapted from EatingWell Inc.

The information is not intended as medical advice. Please consult a medical professional for individual advice.