Healthier options for grilling

Now that we're in the throes of summer, you've probably already had a bunch of backyard barbecues and probably served the typical American fare of greasy burgers smothered in cheese, chicken dripping in sickly sweet barbecue sauce, or even the quintessential processed meat log known as the hotdog.

By now you might be wondering if you can lighten it up to be cleaner and healthier - so you can still fit into that new swimsuit you bought at the beginning of summer. Well, of course you can! You just have to be creative. Just about anything you can cook inside, you can grill outside.

Keep it classic with a beautiful lean steak like a top sirloin, fillet, or flank steak. These can be marinated ahead of time and are perfect for the grill. Chicken breasts with rosemary and lemon are a nice bright and light option.

Fish is a terrific healthful option and local salmon or steelhead cooked on the grill is one of my favorites. I think it tastes better, and you don't smell up the house. I usually marinate, or make a spice rub and then slap it flesh-side down straight on the grates. Let it develop those handsome grill lines and then flip it to the skin side to finish cooking. Yum.

Poaching your fish "en Papillote" will also work on the grill and make you look like a rock-star gourmet. This is an incredibly healthful way to cook, as it steams the fish in its own juices - therefore not requiring any added oils or fats.

Heavy-duty aluminum foil will probably work better than parchment when dealing with open flame.

Don't forget about pork, either. It's a super-versatile meat that takes flavors well. Healthier yet would be to step out from the meat side of things and grill Portobello mushroom caps, make up your own black bean burgers, or even sliced and grilled eggplant sandwiches for you diehards. Take care not to burn your food, as that blackened char is a known carcinogen. Stay vigilant or even set a timer if you think you'll get distracted.

A barbecue just wouldn't be a barbecue without corn on the cob. I make a healthier version by using a little coconut oil instead of butter and a light sprinkle of sea salt. Wrap these in foil or their own husks and grill away. Corn can be eaten straight off the stalk, so there is no need to overcook it.

Baked potatoes are also a no-brainer for the BBQ, but why not branch out and try other veggies. Grill asparagus, zucchini, summer squash, tomatoes, peppers, mushrooms, onions, beets, beans, carrots, and even greens. Obviously you can't skewer all of these, so you may have to get yourself one of those specialty barbecue pans with the holes in them so you don't lose your asparagus through the grates. It's a worthwhile investment and helps keep the heat out of the kitchen.

All of the above can benefit from a light spray of olive oil and a dusting of salt and pepper, letting the true flavor of the food come through. If you want to get more creative, go for it, but think along the lines of herbs and spices for maximum health benefits. The juice and zest of lemons, limes, and oranges will add exceptionally bright notes.

What about dessert, you ask? Fruit grills very well and is a special treat after a great meal. As water evaporates and the sugars caramelize, the fruit develops a wonderful concentrated flavor. Options to try include pineapple, grapes, apples, watermelon, plums, peaches and figs. Look for firmer fruits and grill those stone fruits "on the half shell" (sliced in half and the skin left on). Experts recommend soaking in water and a little lemon prior to cooking, to retain color and juiciness. Spritz with oil and cook over medium to low flame.

Oh, and please clean your grill before placing your fruit on there. Fish-flavored dessert is not often well received. Grilled cherry kabobs drizzled with dark chocolate anyone? Yup.

Marlys Underwood is a certified health coach in Sisters.