The One Tool You Need for Healthy Grilling

It’s time to flip into summer and fire up the grill. The hottest tips for healthy grilling encourage skipping over the burgers and dogs, in favor of lean chicken and fish, colorful veggies, and even fruit. But one of the best bits of advice is to use an unexpected tool that you might have passed over at the grocery or hardware store. No, it’s not kindling! It’s a cedar plank. Here’s why you might want to pick up a packet, and give one a go.

Why Cedar Plank Grilling Is Healthier

Charring foods over high and direct heat produces carcinogenic chemicals. You can reduce your exposure when you cook out by lowering the heat slightly and going for light grill marks. But sliding ingredients on top of a cedar plank is even more effective, because it creates a barrier that prevents scorching and allows food to cook over more moderate and indirect heat.

Giving up grill marks doesn’t mean compromising on flavor. What you lose in sizzle and sear, you make up for with slightly lower and slower cooking, which keeps ingredients moist and tender. Everything is still enveloped with smoke, so you won’t miss out on those delicious BBQ notes.  And you can layer in even more flavor by soaking the plank in wine or sake before cooking.

How to Use a Cedar Plank for Grilling

Putting a cedar plank on top of your grill is as easy as it sounds. There are just a few tips and tricks to keep in mind, to ensure smoky and delicious results.

• Buy a packet of planks that are the right size for your ingredients. These days, you can find rectangular or round options, in cedar, alder, or different woods, which all offer different flavors.
  
• Soak the planks in water, wine, or sake, for at least an hour. You do want it to smolder on the grill, but you don’t actually want it to catch fire and burn to a crisp.
• Preheat a gas or charcoal grill over medium heat. Keep a spray bottle with water on hand to control any flare-ups.
• Put the plank on the grill first, so it starts to singe and get smoky. Flip it once or twice, 1 or 2 minutes per side. It might flex a little, but flipping should flatten it out.
• Place your ingredients on top of the plank, cover the grill to trap the heat and smoke, and cook! With indirect heat, cooking times may increase a little bit, compared to what you’re used to. (But with one whiff, you can tell it’ll be worth the wait.)
• Once planks are charred, it’s time to toss them. Planks do have a certain lifespan, which is why they’re so slim, and typically come at least a few to a packet.

What You Can Cook on Cedar Planks

Cedar-plank salmon is a popular place for beginners to start, but the adventures in fire and smoke don’t stop there. There are plenty of fish in the sea and lots more you can plunk on a plank. Try other smoky favorites, like steelhead and trout. More delicate fillets, that might fall apart if you tried to flip them, hold together beautifully on a piece of wood. And you’ll never have to worry about shrimp and scallops slipping through the cracks. Likewise for veggies, like skinny asparagus or skittering mushrooms. You can even smoke out chicken breasts or thighs, pork chops, beef fillets, and turkey and bison burgers. They’ll get nice and smoky, while staying plump and juicy.

Ready to get your grill on? Click through to try a healthy recipe for cedar-plank salmon with a miso marinade.

Becky Duffett

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.