Here in Minnesota, rare is the day when it’s not raining or snowing or hailing or sleeting or blowing 70 mile-per-hour winds. On the exceptional day when the sun smiles down upon us, we know we’d better seize the moment and wheel out the grill -- before the cumulonimbi roll in.

However, inclement weather may be the least of our worries. Traditional grilling fare is a perfect storm in its own right. Burgers and brats are a loaded with calories, fat and cholesterol. Condiments, like bottled barbecue sauce, contain copious amounts of high fructose corn syrup, and many seasonings are high in sodium. Not to mention the cancer-causing heterocyclic amines, which are produced when meat is charred or over-grilled. It’s enough to make your arteries pray for rain.

The American Institute of Cancer Research Web site states, “It is clear that grilling animal products (both red and white meat) causes potent carcinogens called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) to arise within food. These substances have been shown in laboratory experiments to trigger the cancer process.”

I’m not suggesting giving up barbecue. Rather, I’m offering a barbecue makeover.

Try swapping out beef burgers in favor of marinated Portobello mushroom burgers -- on a whole grain bun, of course. Instead of butter-soaked potatoes, try honey-glazed sweet potato wedges. For dessert, sizzle up some fruit-kabobs (my favorite is peach, strawberry and pineapple with a hint of cinnamon and brown sugar) or banana s’mores. (Recipes follow.)

If you’re not up for trying something new and you opt for the classics, the American Institute of Cancer Research has suggestions on how to decrease the level of HCAs in your grilled meats:

~ Select smaller cuts of meat, such as kabobs, and limit your portion size.

~ Select leaner cuts, to prevent dripping fat from causing flare-ups, which deposit carcinogens on the meat.

~ Reduce flare-ups by spreading aluminum foil on the grill. Make small holes in the foil to allow fat to drain.

~ Try a marinade. Some laboratory research suggests that even briefly marinating meat significantly reduces the formation of HCAs.

~ Partially pre-cook meat briefly in the microwave before grilling, to speed up grilling time.

~ Flip meat frequently, which reduces the amount of carcinogens that arise.

The Recipes:

Recipe:Grilled Portobello mushrooms with thyme and garlic

Serves 4

Ingredients

2 tablespoons vegetable stock or broth

1 tablespoon extra-virgin olive oil

1 tablespoon balsamic vinegar

3 garlic cloves, minced

1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme

1/4 teaspoon salt

4 large Portobello mushrooms, brushed clean and stemmed

Directions

Combine the stock, olive oil, vinegar, garlic, thyme and salt in a large lock-top plastic bag. Arrange the mushroom caps in one layer in the marinade, turning once to coat. Seal the bag, pressing out excess air. Marinate the mushrooms at room temperature, turning occasionally, for about one hour.

Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 inches from the heat source.

Arrange the mushrooms on the rack or broiler pan and grill or broil, turning often, until tender, about 7 minutes.

Serve on a whole grain bun with lettuce, pickles and tomato.

Recipe: Honey-glazed sweet potatoes

Serves 8

Ingredients

1/4 cup water

2 tablespoons brown sugar

2 tablespoons honey

1 tablespoon olive oil

2 pounds sweet potatoes (about 4 large), peeled and cut into wedges

Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

Directions

Lightly coat aluminum foil with cooking spray.

To make the glaze, in a small bowl, add the water, brown sugar, honey and olive oil. Whisk until smooth.

Place a single layer of sweet potatoes on the foil. Pour the sauce over the sweet potatoes. Turn to coat.

Seal foil pouch and grill over medium heat until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them throughout grilling.

Top with pepper or chopped herb of choice. Serve immediately.

Recipe: Grilled banana s’mores

Serves 4

Ingredients

4 firm bananas,

2 ounces semi-sweet chocolate chips

whole grain graham crackers

Directions

Preheat grill to medium heat.

Using a sharp knife, make a slit along most of the length of the unpeeled banana skin and almost through the bananas.

Push chocolate chips into the slits; push the bananas peels closed. Wrap each banana tightly in aluminum foil.

Place the banana packets on the grill rack and cook for 10 minutes, turning the packets after 5 minutes. Remove from the grill. Carefully open the banana packets and remove cooked bananas from the aluminum foil. Scoop out chocolate covered bananas and spread between two graham crackers.

Happy grilling!

*Mushroom burger and sweet potato recipes are adapted from the Mayo Clinic Web site.

Learn more: National Cancer Institute fact sheet on HCAs in cooked meats: http://www.cancer.gov/cancertopics/factsheet/Risk/heterocyclic-amines

Food for thought: “Our bodies are our gardens - our wills are our gardeners.” ~ William Shakespeare