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Grilled fruits and veggies: A healthy summer treat

Did you know that grilling intensifies the flavor of fresh fruits and vegetables?

And grilling outdoors, on your gas or charcoal grill, adds a great smoky flavor you and your family will love, says Via Christi Chef Shawn Horseman.

Best of all, grilled fruits and vegetables are a healthy choice, low in calories and fat, high in fiber and packed with vitamins.

Start with a clean, oiled grill. Lightly brush vegetables — but not fruits — with olive oil. Place on the grill and brown over medium heat. Cool slightly before eating.

Here are Chef Shawn’s tips for grilling these tasty summer favorites:

Asparagus – Blanch in boiling water for 1 minute, then blot dry. Line up 3-4 spears and skewer with toothpicks about an inch from the tips and bottoms. Oil and grill 2 minutes on each side.

Broccoli –Cut off stems 2 inches from crown, then cut vertically into ¾-inch slices. Blanch in boiling water for 1 minute, then blot dry. Oil and grill 1-2 minutes on each side.

Carrots – Trim and cut lengthwise into ¼-inch sticks. Oil and grill for 2-3 minutes on each side.

Onions (red, yellow or sweet) – Cut into 1/2-inch slices and skewer with toothpicks to hold layers together. Oil and grill for 2 minutes on each side.

Fresh Pineapple – Trim and slice into 1-inch thick spears. Grill plain or sprinkle with a bit of brown sugar half way through grilling. Cook until lightly browned on each side.

Corn on the Cob – Grill without husking. Turn husks occasionally, until charred on all sides, about 15-20 minutes. When done, let cool for 5 minutes. Wrap in a towel and rub to remove husks.

Portobello Mushrooms – Trim off stems and ragged edges. Oil and grill upside down for 2 minutes, then turn and grill for 2 minutes more.

Sweet Peppers –Cut off each side as a slab. Oil and grill for 3 minutes, then turn and grill for 2 minutes more.

Zucchini Squash – Trim off top and bottom, then cut lengthwise into 1/2-inch slices. Oil and grill for 2 minutes on each side.

Want more great things to grill? Try these!

Garlic – Cut off top third of garlic head to expose cloves. Place on small square of foil, drizzle with olive oil, wrap and seal. Place directly on medium-hot coals and cook for 20-25 minutes. Remove, then wrap in a towel and rub to peel cloves.

Romaine Trim 1-2 inches from top of whole Romaine hearts. Oil and grill until lightly browned on all sides, turning every minute or so. Serve immediately with dressing.

Mango Cut lengthwise into ½-inch slices and grill 2-3 minutes on each side.

Eggplant – Peel and cut into rounds. Oil and grill until tender and golden, about 4 minutes on each side.

Banana – Slice lengthwise with skin on, and grill cut-side-down for 2 minutes. Turn over and cook skin-side-down 5 minutes more, or until skin pulls away.

Fresh Coconut – Break coconut halves into large pieces. Grill flesh side down until it begins to toast, about 15 minutes.

Cantaloupe – Cube and skewer cantaloupe. Grill about 1 minute on each side.

Grapefruit – Cut off ends, then slice into ¾-inch rounds. Sprinkle with lightly with cinnamon sugar and grill until sugar begins to caramelize, about 5 minutes on each side.

Healthy Eating Resources

A healthy diet and nutrition can add years to your life and improve your daily life. Below are tips, recipes and resources from physicians and experts at Via Christi Health. 

  • Healthy Recipes - get quick and easy recipes from our dietitians, chefs and employees, on the Via Christi Women's Connection website.
  • Outpatient Dietitian Services - work with Via Christi dietitians to develop a personal diet program that is just for you.

Visit our YouTube channel to watch these healthy recipe videos:

Healthy Eating Resources

A healthy diet and nutrition can add years to your life and improve your daily life. Below are tips, recipes and resources from physicians and experts at Via Christi Health. 

  • Healthy Recipes - get quick and easy recipes from our dietitians, chefs and employees, on the Via Christi Women's Connection website.
  • Outpatient Dietitian Services - work with Via Christi dietitians to develop a personal diet program that is just for you.

Visit our YouTube channel to watch these healthy recipe videos:

 

 
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