It is widely known that a plant-based diet rich in fruits and vegetables is linked with decreased risk of several diseases, including many cancers. There are countless easy ways to prepare fruits and vegetables, but I have to say, grilling is one of my favorites. So, why not make room for fruits and veggies on your grill?
Basics of Grilling Veggies
The flavors of vegetables are intensified when grilled, making a delicious dish. You can marinate and grill veggies whole, slice in long strips or chunks and cook directly on the grill grate or in a grill basket. You may also want to try making kebabs with skewers. It is best to cook veggies over medium heat. Veggies that grill well include asparagus, mushrooms, onions, bell peppers, squash, zucchini, corn on the cob, tomatoes, leeks, and eggplant. You can even cook potatoes on your grill. Cook whole white or sweet potatoes wrapped in foil, new potatoes on a skewer, or potato slices directly on the rack (you may need to boil potatoes ahead of time to ensure even cooking). Be mindful of marinating or brushing veggies with olive oil before cooking to keep them from sticking to the grill.
Basics of Grilling Fruit
If you have never grilled fruit before, you are in for a treat! Almost any fruit can be cooked on the grill, but firmer fruits are easier to grill than softer ones. Fruits can be grilled whole, sliced, or on skewers. Place fruits on the outer edges of the grill grate for indirect heat cooking. Examples of fruits that are fabulous when grilled include apples, mango, melon, oranges, pineapple, peaches, pears, and plums. Fruits can be grilled with the skin on to guarantee they retain their texture. Like veggies, fruits need to marinated or brushed with olive oil before cooking to keep them from sticking.
Get grilling with this Grilled Stone Fruit Antipasto Plate recipe from www.myrecipes.com.
Black pepper and vanilla heighten the sweetness of the stone fruit. Firm fruit holds up best on the grill. Serve this dish as an appetizer or salad course. If you can’t find pluots, double up on peaches or plums.
- 1 tablespoon brown sugar
- 3 tablespoons white balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lime juice
- 2 teaspoons vanilla extract
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon salt
- 1/8 teaspoon hot sauce
- 1 pound firm black plums, halved and pitted
- 1 pound firm peaches, halved and pitted
- 1/2 pound firm nectarines, halved and pitted
- 1/2 pound firm pluots, halved and pitted
- Cooking spray
- Mint sprigs (optional)
- Prepare grill.
- To prepare dressing, combine first 8 ingredients in a small bowl, stirring well with a whisk.
- To prepare fruit, place fruit on grill rack coated with cooking spray; grill 3 minutes on each side. Remove from grill. Drizzle fruit with dressing. Garnish with mint sprigs, if desired.
|Blog Author: Katherine T. Fowler, MS, RDN, CEDRD, LDN|