GRILLING: A Healthy Start to a New Year

GrillingThe festivities have come to an end and it’s time to get healthy! Key West has great winters with perfect weather for grilling. It’s a way to get amazing flavor while cutting out the fat intake.

Some of my favorite grilling items are kabobs! Lots of fresh veggies, some pink shrimp and grill worthy fresh fish such as cobia, mahi, or any variety of snapper steaks are a healthy choice for grilling – and make an amazing meal.

I love skewering shrimp and seasoning in a jerk style marinade, fresh muddled mojo, or even simply garlic and key lime. Using salt and pepper properly also makes the dish that more flavorful. I am a strong believer that too little salt is just as bad as too much.

Use just a little fat to lightly coat your veggies and proteins and make sure your grill is hot so that your grilled items don’t stick to your grill. Using coconut oil is a healthy option and adds great flavor.


Jerk Marinade

-assorted veggies cut up

-5 scallions finely chopped

– 2 tbsp chopped fresh thyme

-1 tbsp Garlic minced

-1 tsp ground allspice

– . cup minced onion

– . cup olive oil

-1/2 cup orange juice

-1/2 minced scotch bonnet no seeds (add the whole thing if you like a lot of heat)

First turn on your grill and let it get hot! While the grill is heating up skewer your assorted veggies (zucchini, squash, mushrooms, etc.), scallion, fish, and or shrimp. Once they are skewered marinate with your jerk marinade and get to grilling.

Serve with a nice avocado salad of mixed greens, red onion, and tomato. Dress with a squeeze of lemon, drizzle of olive oil, salt and pepper and you are on the way to healthy eating!


Chef Martin Liz is as “CUZZIE” as they come, multiple generation native, Key West Conch. Chef Martin is Owner and Operator of Key West Personal Chef, Key West Premier Catering and Personal Chef Service. Key West Personal Chef services in your home, vacation rental, bungalow, or yacht. Chef Martin can cook your catch with true authentic local flair or create a customized menu for you, and your guest for your special occasion.
Chef Martin is also partners with restaurantor Bobby Mongelli at the Lost Kitchen Supper Club. The Lost Kitchen Supper Club is a social club with a traditional dining experience. Savor an exquisite meal among old friends — and as you break bread making new friends in a reinvented style of dining.
Chef Martin makes an amazing array of truly unique, Key West and Caribbean delicacies, utilizing local seafood and exotic, indigenous flora and fauna.
His natural creativity, coupled with classical training and a desire to preserve the largely lost, culinary traditions of his heritage, meld an exotic mix of Cuban, Asian, Afro-Caribbean and French-West Indies with tastes that are exclusively, undeniably, Key West.

For catering and personal chef services: KeyWestPersonalChef.com
Sign up and Join the Club: LostKitchenKeyWest.com
Contact Chef Martin Liz: CulinaryConch@gmail.com

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