Healthy summer grilling tips and recipes

Healthy summer grilling tips and recipes

The onset of warmer weather means it’s time to break out the grill. Grilling can be a healthy addition to your summertime meals. While most grilled menus involve meat, fruits and vegetables taste great when grilled and just might win your heart.

Here are a few tips for plant-based grilling:

Get a grill basket. This is a great way to throw an assortment of chopped veggies on the grill and not have to worry about the pieces falling into the fire. Toss chopped broccoli and cauliflower with avocado oil and freshly cracked pepper for a sizzling side dish.

Skewer it. Skewers are great for making veggie kabobs. Try the delicious recipe below to get started.

Marinate. Marinating meat and fish is a great way to make grilling safer and tastier. But don’t forget to use marinades on veggies as well to enhance the flavor of your meal. Asian marinades (see recipe below), or even a smoky barbecue sauce can add a whole new element to your food.

Don’t forget fruit! Grilled pineapple, peaches, mango, apples, and even bananas take on a caramelized flavor when grilled. This dessert will be loved by kids and adults alike!

Try the following recipes to liven up your next family picnic.

Asian Marinade - Recipe from the American Institute for Cancer Research

(Yields 1 2/3 cups)

3/4 cup hoisin sauce
1/4 cup rice wine vinegar or cooking sherry
1/4 cup sesame oil
1/3 cup orange juice
2 Tablespoons minced fresh ginger root
2 Tablespoons minced garlic
2 chopped scallions
1 Tbsp. honey

In a medium bowl, stir together soy sauce, vinegar, olive oil, orange juice, ginger, garlic, mustard and brown sugar. Pour over meat or veggies in a shallow container. Make sure all food is submerged in marinade. Cover and refrigerate for 2–6 hours.

When ready to grill, remove meat or veggies and discard marinade.

Balsamic Vegetable Skewers - Recipe from SeriousEats.com

Vinaigrette ingredients:

1/4 cup balsamic vinegar
1/4 cup extra-virgin olive oil
1 Tablespoon finely chopped parsley
1 Tablespoon fresh lemon juice
2 teaspoons freshly minced garlic (about 2 medium cloves)
2 teaspoons Dijon mustard
2 teaspoons finely chopped thyme Kosher salt and freshly ground black pepper

Skewer ingredients:

1 large zucchini, ends trimmed, halved lengthwise and cut into 3/4-inch slices
1 large yellow squash, ends trimmed, halved lengthwise and cut into 3/4-inch slices
1 large red onion, cut into 1-inch cubes and separated into three-layer segments
2 medium red, yellow or orange bell peppers, stemmed, seeded and cut into 1-inch squares
1 pint grape tomatoes

Whisk together balsamic vinegar, oil, parsley, lemon juice, garlic, mustard, and thyme in a small bowl. Season with salt and pepper. Place all vegetables in a large bowl, add vinaigrette, and toss to coat.

Skewer vegetables, alternating between zucchini, yellow squash, red onion, bell peppers and tomatoes. Reserve any remaining vinaigrette in bowl.

Light one chimney full of charcoal. When all charcoal is lit and covered with gray ash, pour out and spread the coals evenly over entire surface of coal grate. Set cooking grate in place, cover grill and preheat for 5 minutes. Clean and oil the grilling grate.

Grill skewers, turning until vegetables are browned around the edges and beginning to soften, 5-8 minutes total. Transfer skewers to platter and spoon on reserved vinaigrette. Serve immediately.

 

Posted: 5/27/2016 by Goshen Health
Filed under: healthy eating, nutrition

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