Barbecue season is here, and with it comes the irresistible aroma of food sizzling on the grill. Just thinking of it stirs up memories of childhood summers, my father master of the grill at a succession of always chaotic (in a good way) Family gatherings on a Sunday afternoon. Back then the menu was mostly made up of fatty meats drenched in sugary sauces, and it goes without saying, lots of charred fare.

There is, of course, another way. To kick off this new season of cooking, let’s look at some simple ideas to level up your next al fresco meal, focusing on Longevity-boosting foods like lean proteins, vibrant seasonal vegetables, and caramelized fruits.

Be picky about proteins

Grilled meats are a staple of summer cookouts—but not all proteins are created equal when it comes to healthy Aging. Here are better-for-you picks that offer lean protein, healthy fats, and a myriad of longevity benefits:

• Wild-caught salmon: Rich in omega-3s that support brain and heart Health. Grill skin-side down for crispiness and flavor.
• Skinless chicken breast or thighs: Packed with lean protein, which is key to maintaining muscle mass. (Thighs are juicier and often more forgiving on the grill.)
• Turkey burgers: A leaner alternative to beef with plenty of flavor, especially when mixed with your favorite herbs and spices.
• Plant-based options: Try grilling marinated tofu, tempeh, or veggie burgers made with lentils, beans, and grains for added fiber and phytochemicals.

Tip: Avoid charring meats excessively, as burnt bits can form harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Cook on medium heat and flip frequently to reduce this risk.

Pile on the veggies

Grilling vegetables not only enhances their flavor—it can also make them easier to digest and boost their antioxidant power.

Great vegetables to grill:

• Zucchini and summer squash
• Bell peppers
• Portobello mushrooms
• Eggplant
• Asparagus
• Corn on the cob

Lightly brush with olive oil and sprinkle with herbs like thyme, oregano, or rosemary for extra anti-inflammatory benefits.

Tip: Use grill baskets or skewers to keep smaller veggies from falling through the grates.

Don’t forget the fruit

Grilling fruit caramelizes their natural sugars and makes for a tasty, healthful dessert or side.

Try grilling:

• Pineapple slices (pairs great with fish or chicken)
• Peaches and nectarines (delicious with a touch of cinnamon)
• Watermelon wedges (a fun and refreshing desert, especially with sprinkled with feta)
• Bananas (slice in half lengthwise and grill skin-side down)

Make your own marinades & sauces

Store-bought marinades and barbecue sauces can be loaded with added sugar, salt, and preservatives. Fortunately, making your own is simple—and often tastier.

Healthier marinade ideas:

• Citrus for brightness: Mix lemon juice, garlic, olive oil, and rosemary for chicken or fish.
• Asian-inspired: Combine low-sodium tamari, sesame oil, grated ginger, and a splash of rice vinegar for tofu, meats or veggies.
• Spicy kick: Use olive oil, smoked paprika, cumin, and chili powder for a flavorful rub.
• Savory boost:  Umami-rich ingredients like soy sauce and Worcestershire sauce deepen the flavor of grilled meats and veggies, like mushrooms.

DIY barbecue sauce (no refined sugar!):
Simmer tomato paste, apple cider vinegar, a splash of maple syrup or honey, mustard, garlic, and spices like paprika and cayenne for a tangy, antioxidant-rich sauce.

Pulling it together

At the SuperAging Kitchen, we Love healthy dishes that also deliver big on taste. Here are a few ideas we’re thinking of this barbecue season:

• Grilled salmon with avocado-onion-tomato salsa and fresh lime juice: Serve with grilled corn and a side of peppery arugula salad.
• Red pepper and tofu skewers: Cut peppers and (firm) tofu into one-inch pieces and marinate in a sesame-ginger sauce. (Fresh chunks of pineapple could also make a fine addition.) Assemble all ingredients onto a bamboo skewer and grill. Serve over quinoa or stir-fried greens.
• Grilled chicken and zucchini kebabs: This simple meal is delicious marinated in olive oil, garlic, and fresh lemon juice, along with your favorite go-to spices.
• Cauliflower salad with tahini dressing: Toss florets with olive oil, cumin and sumac and cook in a single layer in a grill basket. Finish with a bright lemony sauce of Greek yogurt, tahini, lemon juice, garlic, olive oil, flaky salt and pepper.
• Grilled peach and burrata salad: Top your favorite greens with grilled peaches, burrata cheese, walnuts, and a drizzle of balsamic glaze.

What are you grilling this season? We’d love to hear from you and perhaps feature your favorite recipes or go-to healthy dishes in an upcoming story or newsletter. Drop us a note at [email protected]. Bon appetite!

More from the SuperAging Kitchen

Summer’s sweet treat: The surprising health benefits of watermelon, plus delicious ways to eat it

Tastes good and good for you: Why you should eat more citrus fruit

Cucumber’s moment: Creative ways to serve up this simple, super healthy food

Cottage cheese comeback: Why this “old-fashioned” food is suddenly all the rage

Healthy hacks: Easy ways to add more longevity foods into your diet

Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity

Food as medicine: Healthy herbs and super spices

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.