As you fire up the grill this year, remember to put some thought into what and how you're grilling.

How you grill matters because grilling protein-rich muscle meats like red meat, fish or poultry at high temperatures has been linked to potential cancer risk. Until we know more, it's wise for backyard chefs to limit the amount of time meats stay on the grill. Do this by pre-cooking meats, poultry and fish in the oven before finishing them off on the grill. Another smart idea is to line the grill with aluminum foil and poke small holes in it so that some fat can drain through but not all the smoke can come back onto the meat.

Marinades provide another barrier to carcinogen formation. Other ways to reduce cancer risk during grilling season include: grilling only lean cuts of meat; trimming any fat from meat before grilling; grilling at lower temperatures while turning food more often; reducing meat portions by making into kebobs with lots of vegetables; and avoiding eating any charred meat.

What you grill also matters for your health. A recent report from the American Institute for Cancer Research concludes that diets high in red meat and especially processed red meat (such as hot dogs and sausages) are a convincing cause of

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colorectal cancer. That's reason enough to use meats for an occasional side dish, however they're cooked.

For grilled main dishes, feature foods that do not pose cancer risks such as vegetables, fruits, alternative burgers and even pizza. In fact, plant-based diets rich in fruits and veggies are associated with reduced risk of many types of cancer.

The following vegetables and fruits grill well over low heat in a vegetable grill pan or foil packet: eggplant, asparagus, yellow squash, zucchini, bell peppers, sweet onions, baby red potatoes, grape tomatoes, mushrooms and even pears, pineapple and peaches. Grilled veggies are extra delicious with a drizzle of balsamic vinegar and some fresh herbs; fruits taste even sweeter when grilled with a sprinkle of cinnamon.

Healthier options for burger fans include: grilled vegetable burgers paired with grilled onions and peppers or a large Portobello mushroom grilled after being marinated in a dressing of 1 tablespoon balsamic vinegar, 1 tablespoon olive oil, half a clove of minced garlic and some black pepper.

For savory grilled pizza, section and flatten ready-made pizza dough into four circles. Brush one side of each circle with olive oil and place oil-side down on grill. Cook just a few minutes over medium-hot heat until lightly browned. Brush the uncooked sides with olive oil and flip over to cook the other side. Have toppings ready to go before starting to grill as cooking time is short. Top pizzas with marinara sauce, fresh tomato, chopped olives, roasted veggies and part-skim mozzarella. Cook another minute until toppings melt.

Grilled Corn on the Cob

Adapted from Southern Living, August 2006

Ingredients

10 ears fresh corn with husks

Olive oil (about 1/4 cup)

1 ΒΌ teaspoons salt (I prefer to use a spicy salt-free herb-spice blend)

Preparation

1. Remove heavy outer husks from corn; pull back (but do not remove) inner husks. Remove and discard silks; rinse corn, and dry with paper towels. Tie inner husks together with string, leaving ears exposed.

2. Brush corn cobs lightly with oil; sprinkle evenly with salt-free blend. Position corn so that tied husks hang over edge of grill to avoid burning husks.

3. Grill corn, covered with grill lid, over medium-high heat (about 350 degrees) 20 minutes, turning every 5 minutes, or until done. (Some kernels will begin to char and pop.) Serve immediately. Yields 10 servings

Courtney Sansonetti, R.D., C.D.E., C.D-N., works as an outpatient clinical dietitian and certified diabetes educator for Rehabilitation Associates Inc., 1931 Black Rock Turnpike. Nutrition inquires may be sent to her at c.sansonetti@rehabassocinc.com.